The Sport Factory Run- Turn Overs

Run- Turn Overs

Turn overs are a foot speed drill designed to increase stride rate and neuromuscular coordination. You will use a short stride with a quick turnover (stride rate) well above your normal stride rate. This is NOT A SPRINT! Concentrate on moving your feet quickly but not lengthening your stride. Usually about 50-100 meters is enough and these will get your heart rate up a bit. Walk back and repeat 6-8x. Picture the small birds you see running quickly along the beach and try to mimic their short, quick leg speed. As you near the end of your drill lengthen your stride to slow down and prevent an abrupt stop.

-Coach Matt Russ

Matt Russ has coached and trained elite athletes from around the country and internationally for over ten years. He currently holds expert licenses from USA Triathlon, USA Cycling (Elite), and is a licensed USA Track and Field Coach. Matt is head coach and owner of The Sport Factory, and works with athletes of all levels full time. He is a free lance author and his articles are regularly featured in a variety of magazines such as Inside Triathlon, and Triathlete. Visit www.thesportfactory.com for more information or email him at coachmatt@thesportfactory.com

Published in: Quick Tips: Featured Workouts