We are so excited to get you going and cannot wait to get to day 1.  It is important that in order to hit the ground running day 1, we take these next steps with precision and complete everything fully and with quality. A few things we’ll need done as you progress through these videos:

  1. Please do each drill actively along with the video.
  2. Your assistant coach and I want to make sure we’re starting things off strong, so record a ~10 second video from the side of you doing “A Run” (A Run is the 4th movement in A Drills, let us know in the group chat if you are confused on which exact video to send) and send to the group in Trainerize.  Please have it available in slow motion and normal speed.
  3. Message us how your homework went and what you learned! With this message please send your A Run video and stats from your first testing day.

Expectations: Your lofty goals require a lot from both you and us! We can’t wait to get there, but it takes a team. Make sure you stay consistent and communicate with us, we are here for you and have high expectations for your participation in each aspect of the next 12 weeks. Let’s get fast!

PILLARS OF RUNNING: Before beginning your workout, watch these pillars of running. This is our Foundational Performance that will allow us to put purpose back to all our movement.

BALANCE: Our first exercise is simply balance. Remember to make each drill as hard as possible to get the utmost out of it. This is our second pillar of ground contact, starting to build a base in your body from the ground up and the inside out.

A DRILLS: Beginning to understand and apply proper running mechanics will be imperative as you progress though this program and even from forward speed to lateral speed. Take your time and focus on each small detail involved

LANDING MECHANICS: Force absorption is the single most important aspect in preventing injury as an athlete. Before we progress and overload movement through jumping and other aggressive drills, we must first ensure we are properly landing, whether that is forward, down, sideways, on one leg, two, etc

PLYOMETRICS: Putting together our ground contact and full body stiffness, we are warming up our ability to create force, move in many directions, be proactive, and stabilize through a range of motion

Last step in the homework is going to take some entry numbers after the workout above. We’ll be referring back to this day 1 and then every four weeks so we can measure progress and see what needs improvement. Complete this in depth then send numbers over to your coaches.

Outline: This table goes along with each video above, refer to it as necessary while completing your homework

Again, we are THRILLED to have you on board!

Let us know in Trainerize what you may need in the days leading up to Day 1.  We are here for you so that we can find the best path for you to get the MOST results!  Let’s get to work!

Run fast,
Laura and the team