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PhysioSophy - Blog - FFWD Squat Jumps – Strengthening 4 runners

FFWD Squat Jumps – Strengthening 4 runners

Here is a safe guide on how to perform Strengthening exercises Running Specific.

It is essential to support your running with strengthening exercises which are specific to it. This will allow you to prevent injuries, improve your performance, and most of all Enjoy your Run!

Perform only after Dynamic warm up running specific.

Perform 2 sessions a week, ideally the day you don’t run.

a) Begin with your feet hip-distance apart. Lower into a squat as you extend your arms, elbows bent and hands in loose fists. Push your hips back and keep your weight on your heels.

b) Push off the balls of your feet and jump, letting your arms swing behind you. Land softly on the balls of your feet.
Land as quietly as possible, which requires control.

30 jumps in total for the first 2 weeks, 40 the next 2 weeks.

Perform either moving forward or on site.

Add to more baby plyometric running s specific for a complete strengthening routine!

FFWD SQUAT JUMPS – Watch the video

Want to get tailored help with your running?

Seek advice (online and face2face) at our Physiotherapy Runner’s Clinic in Trieste.

Are you a fitness or health professional seeking to gain the skills and knowledge to manage effectively running injuries?

Check our course The Runner’s Clinic and Running Injuries Prevention .

← Mountain Climber – Strengthening 4 Runners The Benefits of Running Gait Analysis →

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I was off-running for previous injury. I did the 6 weeks “Get Me Running Path”and I found it brilliant. Through the video analysis I understood the cause of my injury, how to improve my running technique and what specific training to prevent injuries. With Luca’s professionalism and skills I managed to go back running safe and strong and still enjoy it! Amazing.

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I consulted Luca because of tibial periostitis while running. He performed a video analysis of my running, identified altered patterns, and helped me correct my running technique. He also taught me how to warm up properly and gave me strengthening exercises that helped me improve my performance and prevent further injury! Highly recommended.

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I suffered from lower calf pain when training for the Edinburgh marathon. Not only was my problem resolved efficiently but I learned how to prevent further injuries and become stronger. The video analysis coupled with specific strength training and good practical advice i.e. dynamic warm up has improved my running and my enjoyment of running. Luca is an excellent physio and professional, highly recommended.

R.C.

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My aim was to start running but avoid the usual mistakes and risks (injuries like back, knees, hips).Luca’s help has been invaluable and fantastic. Central to this programme is the running video analysis he performs on a regular basis, as well as designing training plans in addition to running which support the overall aim of running in a healthy way. Overall, I would absolutely recommend Luca as a physio and running coach. I really enjoyed working with him and look forward to continuing to do so.