Sprinting and Running Drills You Can Do At Your Neighbourhood feat. Claire Jedrek

Motorsport media host and triathlete Claire Jedrek shares tips on different running and sprinting drills you can do in today's Workout of the Day

PHOTO: CHERYL TAY


Did you know? Getting a good workout does not always mean hitting the gym. There are many convenient playgrounds and fitness corners right at your doorstep that could be used for your next workout!


In this episode of Worth The Fit season 3, host Cheryl Tay links up with motorsport media host and triathlete Claire Jedrek to explore a secret alley in Rivervale Drive!


Have a try at this Workout of the Day (WOD) in this secret alley in Rivervale (between Blocks 120B and 121B Rivervale Drive) or any open space that you can find!


There are a few things you can do in this alley: from 100m sprints to dynamic drills and static drills to give you a complete full body workout!


If you choose to do your workout in this secret alley in Rivervale, then you can run from the set of stairs in the middle of the alley to the set of stairs at the end of the alley.


If not you can find your own alley and open space to conduct these drills.

PHOTO: CHERYL TAY


1. Slalom Drill


Have 4 cones (or water bottles), with two on the left and two on the right staggered. To begin the drill move quickly from side to side going on the outside of each cone in a zig zag fashion. When you reach the last cone, start sprinting to the end!


Jog back after each sprint, and have 20 seconds of rest before you begin the next one.


2. Backward Triangle Run


Set up the cones in the shape of a triangle about 2 metres in distance apart.


To begin the drill run backwards to the tip of the triangle, then run forwards to the start line, and then swivel around and start your 100m sprint.


PHOTO: CHERYL TAY


3. High Knees


Lift your knees as high as possible, keeping your core tight while maintaining the height. Once you reach the last cone 10m away, start your sprints.


4. Back Kicks


Kick your feet as hard and as fast as possible against your bum for 10 metres, when you reach the last cone start sprinting.


5. Side Shuffle


Move sidewards as fast as possible, and when you reach the midway mark swivel to the other side and continue to the last cone, then start sprinting.


Complete 1-3 rounds of all 5 exercises with a minute's rest in between to finish one set, and aim to complete 2-3 sets for this workout depending on your fitness level.


Another activity you can do is the shuttle run, which works on your acceleration and deceleration.

PHOTO: CHERYL TAY


Shuttle Run


Set up four cones equal distance apart. From the first cone run to the second cone, before running back to the first cone.


Do the same from the first cone to the third cone, and from the first cone to the fourth cone, sprinting back to the first cone to finish the shuttle run.


Make sure that every time you touch each cone, stay low.


Complete 1-3 rounds of all 5 exercises with a minute's rest in between to finish one set, and aim to complete 2-3 sets for this workout depending on your fitness level.

PHOTO: CHERYL TAY


Tag Team Sprints with Exercises


Get a partner and take turns to sprint 200M (100m forward and 100M back), while sprinting the non sprinting partner will do static exercises throughout:


1. Squats

2. Lunges

3. Jumping Jacks

4. Burpees

5. Plank


Complete 1-3 rounds of all 5 exercises with a minute's rest in between to finish one set, and aim to complete 2-3 sets for this workout depending on your fitness level.


Worth The Fit season 3 features your favourite trainers who will each design a workout for you in your very own neighbourhood fitness corner.


You may do 3 rounds of the 10 exercises at 30 seconds work with 15 seconds rest or 3 rounds of 10 reps per exercise, with a minute's rest in between each round. Give it a try!


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