Developing foot strength-endurance is one of the keys to running safely and powerfully barefoot. My runners do drills to improve this weekly in our training sessions. Keys to their success are as follows:
- Each rep of each exercise must be done technically correct
- Each exercise must be practiced deeply over weeks, months and years
- Each exercise must be done with no rest between them. There is only a 1 minute rest between sets
- Each exercise must be done with total mental focus and physical effort – what I call”A-level training”
- Each exercise must be done for 30 to 60 secs
I have developed many such circuits for my Team Over The Top runners, one of which is the following:
1. 1-legged power jumps bringing knee to chest – take off and land on the same leg. Repeat on the other foot
2. 2-legged 3/4 Squat jumps with knees to chest – land where you take off
3. 1-legged forward and backward hop squats. Repeat on other leg
4. 5-count 1-legged Burpees. Repeat on other leg
5. stationary forward scissor lunge jumps
Work up to 60 secs. per exercise x 3 circuits once per week. You will notice a vast improvement in your ability to push harder and go faster barefoot with no risk of foot or calf cramping nor inflammation injuries.
Don’t forget to register for the MADD 5 km road race & breakfast on Sunday, June 9 at J.C. Saddington Park in Port Credit, Ontario, Canada.