This edition of Meb Minutes covers the second half of Meb’s pre-run warm-up routine, drills & hops. This routine is part of “the small things” that Meb does to prevent injury. He does this routine before every run, except his long-run. While the routine appears long, Meb is a well-oiled machine who completes the entire set in less than 10 minutes.  Drills and hops are a great way to integrate some extra exercises into your own routine to help improve flexibility and pliability pre-run to prevent injury.

Routine Overview:

• 20min easy jog
• Active Isolated Flexibility (See: Meb Minutes, Episode #2)
• Drills
  • Skips
  • Reverse Walk
  • Reverse Run & Reach
  • Reverse Shuffle
  • Reverse Lateral Skip
  • Alternating Side Shuffle
  • Carioca
  • Carioca with High Knee Drive
  • Forward Crossover
  • Bounds
  • Straight-Leg Shuffle
  • Bounds
  • Leg Cycles (Low)
  • Bounds
  • Leg Cycles (Mid)
  • Skips for Height
  • Leg Cycles (High)
  • High Knees
  • Heel Flicks/Butt Kicks
  • Hops
    • Bunny Hops – Forward/Backward
    • Single-Leg Hops – Forward/Backward (per leg)
    • Medial Hops (per leg)
    • Quick-Step
    • Forward Lunge
    • Backward Lunge
    • Crossover Lunge (both directions)
    • Time for the workout! Tune in next week …