Ben McCombs, PT, DPT, OCS
@therunning-dpt.bsky.social
Certified orthopedic specialist physical therapist cultivating a culture of lifelong athleticism through personalized training and rehabilitation. www.fortified-strides.com
Plyometrics are an effective way to improve power speed, and efficiency for runners!
Here's 2 resistance band examples that I enjoy:
1. Knee drives
2. tanding donkey kicks.
Perform 3-5 sets of 4-6 reps at an RPE of 8/10 or higher.
#running #runners #plyometrics #run
Here's 2 resistance band examples that I enjoy:
1. Knee drives
2. tanding donkey kicks.
Perform 3-5 sets of 4-6 reps at an RPE of 8/10 or higher.
#running #runners #plyometrics #run
April 22, 2025 at 12:35 PM
Plyometrics are an effective way to improve power speed, and efficiency for runners!
Here's 2 resistance band examples that I enjoy:
1. Knee drives
2. tanding donkey kicks.
Perform 3-5 sets of 4-6 reps at an RPE of 8/10 or higher.
#running #runners #plyometrics #run
Here's 2 resistance band examples that I enjoy:
1. Knee drives
2. tanding donkey kicks.
Perform 3-5 sets of 4-6 reps at an RPE of 8/10 or higher.
#running #runners #plyometrics #run
5. Weighted Single Leg Hip Thrust
If feasible, place the weight on your hips.
🔑: Push through your heel and squeeze your glutes.
If feasible, place the weight on your hips.
🔑: Push through your heel and squeeze your glutes.
February 28, 2025 at 2:21 PM
5. Weighted Single Leg Hip Thrust
If feasible, place the weight on your hips.
🔑: Push through your heel and squeeze your glutes.
If feasible, place the weight on your hips.
🔑: Push through your heel and squeeze your glutes.
4. Side Plank
🔑: Keep your hips elevated off the ground.
🔑: Keep your hips elevated off the ground.
February 28, 2025 at 2:21 PM
4. Side Plank
🔑: Keep your hips elevated off the ground.
🔑: Keep your hips elevated off the ground.
3. Weighted Single Leg Squat
If possible, hold the weight close to your chest.
🔑: Concentrate on maintaining a straight downward squat.
If possible, hold the weight close to your chest.
🔑: Concentrate on maintaining a straight downward squat.
February 28, 2025 at 2:21 PM
3. Weighted Single Leg Squat
If possible, hold the weight close to your chest.
🔑: Concentrate on maintaining a straight downward squat.
If possible, hold the weight close to your chest.
🔑: Concentrate on maintaining a straight downward squat.
2. Split Squat
🔑: Lower your knee gently to the floor.
🔑: Lower your knee gently to the floor.
February 28, 2025 at 2:21 PM
2. Split Squat
🔑: Lower your knee gently to the floor.
🔑: Lower your knee gently to the floor.
1. Single Leg Deadlift
🔑: Emphasize the hip hinge movement.
🔑: Emphasize the hip hinge movement.
February 28, 2025 at 2:21 PM
1. Single Leg Deadlift
🔑: Emphasize the hip hinge movement.
🔑: Emphasize the hip hinge movement.
7. Big Toe Band March:
Target: Strengthens the flexor hallucis longus and improves arch engagement
How-to: Loop a band around your big toe and perform marching movements, actively pressing your big toe into the ground and feeling your arch engage.
Sets/Reps: 2-3 sets of 10-20 repetitions
Target: Strengthens the flexor hallucis longus and improves arch engagement
How-to: Loop a band around your big toe and perform marching movements, actively pressing your big toe into the ground and feeling your arch engage.
Sets/Reps: 2-3 sets of 10-20 repetitions
February 24, 2025 at 12:23 AM
7. Big Toe Band March:
Target: Strengthens the flexor hallucis longus and improves arch engagement
How-to: Loop a band around your big toe and perform marching movements, actively pressing your big toe into the ground and feeling your arch engage.
Sets/Reps: 2-3 sets of 10-20 repetitions
Target: Strengthens the flexor hallucis longus and improves arch engagement
How-to: Loop a band around your big toe and perform marching movements, actively pressing your big toe into the ground and feeling your arch engage.
Sets/Reps: 2-3 sets of 10-20 repetitions
6. Single-Leg Calf Raises:
Target: Develops the gastrocnemius and soleus for powerful push-offs.
How-to: Perform calf raises on one leg, focusing on a straight upward movement and a full range of motion.
Sets/Reps: 2-3 sets of 10-20 repetitions.
Target: Develops the gastrocnemius and soleus for powerful push-offs.
How-to: Perform calf raises on one leg, focusing on a straight upward movement and a full range of motion.
Sets/Reps: 2-3 sets of 10-20 repetitions.
February 24, 2025 at 12:23 AM
6. Single-Leg Calf Raises:
Target: Develops the gastrocnemius and soleus for powerful push-offs.
How-to: Perform calf raises on one leg, focusing on a straight upward movement and a full range of motion.
Sets/Reps: 2-3 sets of 10-20 repetitions.
Target: Develops the gastrocnemius and soleus for powerful push-offs.
How-to: Perform calf raises on one leg, focusing on a straight upward movement and a full range of motion.
Sets/Reps: 2-3 sets of 10-20 repetitions.
5. Banded Ankle Eversion:
Target: Strengthens the peroneal muscles, vital for ankle stability.
How-to: Using a resistance band, perform ankle eversion exercises, ensuring a complete range of motion.
Sets/Reps: 2-3 sets of 10-20 repetitions.
Target: Strengthens the peroneal muscles, vital for ankle stability.
How-to: Using a resistance band, perform ankle eversion exercises, ensuring a complete range of motion.
Sets/Reps: 2-3 sets of 10-20 repetitions.
February 24, 2025 at 12:23 AM
5. Banded Ankle Eversion:
Target: Strengthens the peroneal muscles, vital for ankle stability.
How-to: Using a resistance band, perform ankle eversion exercises, ensuring a complete range of motion.
Sets/Reps: 2-3 sets of 10-20 repetitions.
Target: Strengthens the peroneal muscles, vital for ankle stability.
How-to: Using a resistance band, perform ankle eversion exercises, ensuring a complete range of motion.
Sets/Reps: 2-3 sets of 10-20 repetitions.
4. Banded Ankle Inversion:
Target: Strengthens the tibialis posterior, supporting arch stability.
How-to: Using a resistance band, perform ankle inversion exercises, focusing on a full range of motion.
Sets/Reps: 2-3 sets of 10-20 repetitions.
Target: Strengthens the tibialis posterior, supporting arch stability.
How-to: Using a resistance band, perform ankle inversion exercises, focusing on a full range of motion.
Sets/Reps: 2-3 sets of 10-20 repetitions.
February 24, 2025 at 12:23 AM
4. Banded Ankle Inversion:
Target: Strengthens the tibialis posterior, supporting arch stability.
How-to: Using a resistance band, perform ankle inversion exercises, focusing on a full range of motion.
Sets/Reps: 2-3 sets of 10-20 repetitions.
Target: Strengthens the tibialis posterior, supporting arch stability.
How-to: Using a resistance band, perform ankle inversion exercises, focusing on a full range of motion.
Sets/Reps: 2-3 sets of 10-20 repetitions.
3. Single-Leg Toe Squats:
Target: Works the gastrocnemius and soleus, key calf muscles for power.
How-to: While balancing on one leg, perform a squat while maintaining your heel as elevated as possible.
Sets/Reps: 2-3 sets of 10-15 repetitions.
Target: Works the gastrocnemius and soleus, key calf muscles for power.
How-to: While balancing on one leg, perform a squat while maintaining your heel as elevated as possible.
Sets/Reps: 2-3 sets of 10-15 repetitions.
February 24, 2025 at 12:23 AM
3. Single-Leg Toe Squats:
Target: Works the gastrocnemius and soleus, key calf muscles for power.
How-to: While balancing on one leg, perform a squat while maintaining your heel as elevated as possible.
Sets/Reps: 2-3 sets of 10-15 repetitions.
Target: Works the gastrocnemius and soleus, key calf muscles for power.
How-to: While balancing on one leg, perform a squat while maintaining your heel as elevated as possible.
Sets/Reps: 2-3 sets of 10-15 repetitions.
2. Tibialis Anterior Raises:
Target: Develops the anterior tibialis, essential for shin health and ankle stability.
How-to: Perform raises, emphasizing a complete range of motion in your ankle.
Sets/Reps: 2-3 sets of 10-20 repetitions.
Target: Develops the anterior tibialis, essential for shin health and ankle stability.
How-to: Perform raises, emphasizing a complete range of motion in your ankle.
Sets/Reps: 2-3 sets of 10-20 repetitions.
February 24, 2025 at 12:23 AM
2. Tibialis Anterior Raises:
Target: Develops the anterior tibialis, essential for shin health and ankle stability.
How-to: Perform raises, emphasizing a complete range of motion in your ankle.
Sets/Reps: 2-3 sets of 10-20 repetitions.
Target: Develops the anterior tibialis, essential for shin health and ankle stability.
How-to: Perform raises, emphasizing a complete range of motion in your ankle.
Sets/Reps: 2-3 sets of 10-20 repetitions.
1. Big Toe Band Flexion:
Target: Strengthens the flexor hallucis longus, crucial for push-off.
How-to: Secure a resistance band around your big toe. Focus on isolating the movement to just your big toe, and pay attention to the engagement of your arch.
Sets/Reps: 2-3 sets of 10-20 repetitions.
Target: Strengthens the flexor hallucis longus, crucial for push-off.
How-to: Secure a resistance band around your big toe. Focus on isolating the movement to just your big toe, and pay attention to the engagement of your arch.
Sets/Reps: 2-3 sets of 10-20 repetitions.
February 24, 2025 at 12:23 AM
1. Big Toe Band Flexion:
Target: Strengthens the flexor hallucis longus, crucial for push-off.
How-to: Secure a resistance band around your big toe. Focus on isolating the movement to just your big toe, and pay attention to the engagement of your arch.
Sets/Reps: 2-3 sets of 10-20 repetitions.
Target: Strengthens the flexor hallucis longus, crucial for push-off.
How-to: Secure a resistance band around your big toe. Focus on isolating the movement to just your big toe, and pay attention to the engagement of your arch.
Sets/Reps: 2-3 sets of 10-20 repetitions.
RUNNING DRILLS
Purpose: Improve your running efficiency to get faster.
Tips:
- Peform over 20-50 meters
- Perform 2-3 times per week
- Keep movements fast, but controlled
Here's a few of my favorites to get you started!
#running #runners #run #runner #blueskyrunners #runnersofbluesky
Purpose: Improve your running efficiency to get faster.
Tips:
- Peform over 20-50 meters
- Perform 2-3 times per week
- Keep movements fast, but controlled
Here's a few of my favorites to get you started!
#running #runners #run #runner #blueskyrunners #runnersofbluesky
December 9, 2024 at 1:20 AM
RUNNING DRILLS
Purpose: Improve your running efficiency to get faster.
Tips:
- Peform over 20-50 meters
- Perform 2-3 times per week
- Keep movements fast, but controlled
Here's a few of my favorites to get you started!
#running #runners #run #runner #blueskyrunners #runnersofbluesky
Purpose: Improve your running efficiency to get faster.
Tips:
- Peform over 20-50 meters
- Perform 2-3 times per week
- Keep movements fast, but controlled
Here's a few of my favorites to get you started!
#running #runners #run #runner #blueskyrunners #runnersofbluesky