Run Faster — Companion video library — speed training for young athletes
Demonstration videos for every exercise referenced in the book, grouped by the same chapter and section as the print/Kindle edition. Bookmark this page — it is the live source of truth and is updated as new videos are added.
All videos are on the Excelsior Athletic Development YouTube channel.
Chapter 1 Getting Started
Before you run
Chapter 6 The Programme
Week 1
- Silly walks
- Prone series
- Bear crawl
- Accelerate from 3 point stance
- Hip series 1
- DB squat
- DB High Pull
- Reactive hip hinge
- Barbell step up
- Co Contraction 1
- Ankling to skipping
- Single leg basic tick floor: swing foot ticks lightly on the ground, 2 hops on support leg, thigh gets gradually higher.
- Toe stretch jump- bounce forward 10m x2
- Skip on varied ground
- Heel slides
- Oregon track
- Heel to bum, standing, then skipping
- Limit height of front knee, less push off back leg, small leg cycle action
- Single leg reactivity using resistance- against partner
Week 2
- Lean against wall, with heel underneath bum
- Lean, fall and go
- Back Rotations
- CoContraction 2
- Hip heists.
- Skipping diagonally forward- about 5-10 metres facing to left, then switch.
- Skipping forward with leg to side and front- single contact lift knee to front, then to side on next contact
- Skipping holding trunk upright- start with trunk bent forward and high frequency, then gradually come more upright.
- Run with straight legs (10m) into reactive running 30m x 2 sets
- Hip/ groin.
- Side hip heists
- Skipping backwards
Week 3
- Jerk and Jumps
- Multi directional lunges
- 1 leg step up
- CoContraction 3
- Kneeling sequence
- Hip heists, with walk forward.
- Pogo jumps
- Squat jump with pre tension on 1/8 squat –
- Hip series 2
- forward heists with fast leg action.
- Scissor jumps
- Skip, left, left, right.
- skip forward accelerating
Week 4
- Jerk and jump forward, react into vertical jump
- Start from chest on floor, accelerate
- carioca.
- Back bridging.
Week 5
- Resisted starts from crouch for first 2 strides
- Hip series 4
- Spectrum squats
- 1 leg hip hinge
- Hip hinge step up
- CoContraction 4
- DB split jerk
Stay in touch
Subscribe to the Coaches’ Corner newsletter for fortnightly programming insights: excelsiorathletic.substack.com
More articles and videos: excelsiorgroup.co.uk
Questions about the programme: excelsiorathletic@gmail.com