Session 1-3

The Heel Strike is the first exercise in Running Workout 1. This exercise increases awareness of the stiffness and locked joints of the leg when the heel strikes the ground first—a rear-foot strike. Perform the exercise as follows:

• The starting position for the Foot Strike is the Straddle Stance position with hands on hips.
• From the starting position, take an exaggerated step forward with the LEFT leg deliberately landing on the left heel keeping the forefoot off the ground.
• Repeat this exercise 5–10 times.

The Heel Run in Place is the second exercise in Running Workout 1. This exercise increases awareness of the braking effect and backwards motion created with a heel strike. Perform the exercise as follows:

• The starting position for the Heel Run in Place is the Straddle Stance position with arms relaxed at the side, knees slightly flexed.
• From the starting position, run in place for 10–15 seconds.
• If conditions permit, repeat without shoes on.

The 8-Count Foot Strike increases awareness of ground contact on the whole foot, including the ball of the foot.

Perform the exercise at a slow cadence:

• The starting position for the 8-Count Foot Strike is the Straddle Stance position with hands on hips.
• On count 1, step forward onto the left heel.
• On count 2, allow the left foot to fall flat on the ground.
• On count 3, raise the left heel from the ground.
• On count 4, return to the starting position.
• On count 5, from the starting position, step forward onto the right heel, keeping the right toes off the ground.
• On count 6, allow the right foot to fall flat on the ground.
• On count 7, raise the right heel from the ground.
• On count 8, return to the starting position.
• Repeat this movement 5–10 times before running a short distance or 3–5 seconds.

Run in Place 1 is designed to increase awareness of weight-bearing through the ball of the foot. Perform the exercise:

• The starting position for the Run in Place 1 is the Straddle Stance position with arms relaxed at the side.
• Run in place with a ball-of-foot strike for 30 seconds.
• As skill improves, increases the height of the foot lifted from the ground.

Run in Place 2 increases awareness of weight-bearing through the ball of the foot. Perform the exercise:

• The starting position for the Run in Place 2 is the Straddle Stance position with arms relaxed at the side.
• From the starting position, run in place.
• Run in place with a ball-of-foot strike for 30 seconds with and without shoes.
• As skill improves, increases the height of the foot lifted from the ground.

The Double-Leg Hop is the first exercise in Running Workout 2. This exercise increases the strength of the leg muscles and tendons involved in lifting the feet from the ground. Perform the exercise as follows:

• The starting position is the Straddle Stance position with arms relaxed at the side.
• From the starting position, slightly bend the knees and jump in place. Start with small quick jumps gradually increasing the height and speed as strength improves.
• Repeat this exercise 2–3 times before running a short distance or for 3–5 seconds.

The Single-Leg Hop is the second exercise in Running Workout 2. This exercise increases the challenge to the muscles and tendons in each leg that assist with running. Perform the exercise as follows:

• The starting position is the Straddle Stance position with the right leg placed beneath the right hip—the Runner’s position.
• From the starting position, hop on the left leg 10 times before pausing to switch legs to repeat the exercise on the left leg.
• Repeat this exercise 2–3 times before running a short distance or for 3–5 seconds.
• Progress to higher hops as skill improves. +Running Workouts

The Skip in Place is the third exercise in Running Workout 2. This exercise increases coordination and the ability to move quickly from support on one foot to another. Perform the exercise as follows:

• The starting position is the Straddle Stance position with arms relaxed at the side.
• From the starting position, skip in place for 3–5 seconds.
• Pause in the starting position before repeating this exercise 2–3 times before running a short distance or for 3–5 seconds.
• Progress to higher skips as skill improves.

The Criss Cross is the fifth exercise in Running Workout 2. This exercise increases mobility, coordination, and strength in the muscles of the hips and legs in multiple planes of movement. Perform the exercise as follows:

• The starting position is the Straddle Stance position.
• From the starting position, jump while crossing the left foot over the right to land with the feet crossed. Land on the balls of the feet, progressing to the heels.
• Immediately jump again to cross the right foot in front of the left before landing.
• Repeat 5–10 times before pausing in the starting position. Run a short distance or for 3–5 seconds.
• Progress to faster step cadence as skill improves.

The Pendulum is the sixth exercise in Running Workout 2. This exercise strengthens muscles of the hips and legs and multi-planar balance and coordination. Perform the exercise as follows:

• The starting position is the Straddle Stance position with arms relaxed at the side.
• From the starting position, swing the left leg out to the side while balancing on the right leg. Keep the left leg straight.
• Bring the left leg back to the starting position before swinging the right leg out to the side.
• Repeat this motion 10 times before pausing in the starting position. Run a short distance or for 3– 5 seconds.
• Modify the switch between legs by performing a quick, low hop on the support leg as the swing legs moves back toward the starting position.

The Alternate Twist Jump is the seventh exercise in Running Workout 2. This exercise strengthens muscles of the hips and legs and multi-planar balance and coordination. Perform the exercise as follows:

• The starting position is the Straddle Stance position with arms relaxed at the side.
• From the starting position, jump and twist the hips and legs to the left, landing in a staggered stance with the left foot forward.
• Pause before jumping and twisting back to the right to return to the starting position.
• From the starting position, jump and twist the hips and legs to the right, landing in a staggered stance with the right foot forward.
• Pause before jumping and twisting again to the left to return to the starting position.
• Keep the shoulders and head facing forward throughout the movement.
• Progress to completing 5–10 repetitions before running a short distance or for 3–5 seconds.

The Hip Raise Push-Up is the eighth exercise in Running Workout 2. This exercise increasingly targets the hip flexor muscles. Additionally, this exercise helps increase the perception of moving forward as a single unit, preventing bending at the waist. Perform the exercise as follows:

• The starting position is the Front Leaning Rest position.
• From the starting position, with elbows remaining fully extended, lower the hips toward the ground before quickly moving them back up and into the same flex position used in the Recovery Workout exercise, the Extend and Flex.
• From the flex position, lower the hips toward the ground before quickly moving them back up to the flex position.
• Repeat 10 times before moving into the starting position. Move to the Straddle Stance position before running a short distance or 3–5 seconds. +Running Workouts

The Single-Leg Hip Raise Push-Up is the ninth exercise in Running Workout 2. This exercise targets the hip flexor muscles. Perform the exercise as follows:

• The starting position is the Front Leaning Rest position with the left foot 8–12 inches off the ground.
• From the starting position, with elbows remaining fully extended and left foot off the ground, lower the hips toward the ground before quickly moving them back up and into the flex position.
• Switch support to the left foot, lifting the right foot 8–12 inches from the ground.
• From the flex position, lower the hips toward the ground before quickly moving them back up to the flex position.
• Continue switching support 5–10 times before moving into the starting position.
• Move to the Straddle Stance position before running a short distance or 3–5 seconds.

The Single-Leg Out Hip Raise Push-Up is the tenth exercise in Running Workout 2. This exercise is an advanced challenge for the hip flexor and extensor muscles. Perform the exercise as follows:

• The starting position is the Front Leaning Rest position with the left foot 8–12 inches off the ground and held out to the side, or abducted.
• From the starting position, with elbows remaining fully extended, lower the hips toward the ground before quickly moving them back up and into the flex position.
• Switch support to the left foot, abducting and lifting the right foot 8–12 inches from the ground.
• From the flex position, lower the hips toward the ground before quickly moving them back up to the flex position.
• The elevated foot remains off the ground throughout the exercise.
• Continue switching support 5–10 times before moving into the starting position. Move to the Straddle Stance position before running a short distance or 3–5 seconds.

The Alternating foot strike is the first exercise in Running Workout 3. Perform the exercise as follows:

• The starting position for the Alternating foot strike is the upright torso with hands in the ready position against the wall. With the left leg is directly beneath the body with the foot, hips, and shoulders in alignment while balancing on the supporting leg.
• From the starting position, with hands on the wall, the foot should draw a half a semi-circle from the ground.
• Focus on switching to support leg rapidly prior to lowering the right leg.
• Repeat this exercise up to 5 times on both sides before running a short distance or 3–5 seconds. +Running Workouts

The Hop in Place is the second exercise in Running Workout 3. This exercise focuses on single leg agility and balance. Perform the exercise as follows:

• The starting position for the Hop in Place is the upright torso with the foot, hips, and shoulders in alignment. The left leg is the balance leg.
• From the starting position, push off the ground and land back in the starting position. Concentrate on keeping the head and upper body in same place.
• Repeat 5–10 times on both legs before running a short distance or 3–5 seconds.

The Hop Forward is the third exercise in Running Workout 3. This exercise prevents bending at the waist. Perform the exercise as follows:

• The starting position for the Hop Forward is the upright torso with the foot, hips, and shoulders in alignment.
• From the starting position, hop from one foot to the other in place before progressing forward by hopping for a short distance or 3–5 seconds. +Running Workouts
• After completing the drill, run a short distance or for 3–5 seconds.

The Backwards Run is the final exercise in Running Workout 3. This exercise increases the perception of gravity—you will feel how easy it is to let gravity do the work of moving you when running backwards. Perform the exercise as follows:

• The starting position is the Straddle Stance position. The runner runs in place at 180 steps per minute.
• After a few seconds, lean the torso back and allow the feet to follow and run backwards for a short distance. At that point and without stopping, turn around and run forward for 3–5 seconds.
• Repeat this exercise up to 5 times.

The Spine exercise is the first series of movements performed in the PMCS Workout. It will be the first exercise performed every time in the PMCS Workout even if pain or stiffness appears to originate in another region of the body. The Spine exercise includes the following movements:

• To make sure that the neck is moving properly, compare rotation to the right and left. If there is a loss of motion to one side, this may indicate an issue with a joint in the neck.
• To address the issue, assume the Straddle Stance position before looking up as far as possible without causing pain.
• Repeat this head movement 5 times.
• Perform more repetitions if the exercise improves the issue.
• If there is any pain, seek help from performance readiness experts in the unit.

To make sure that the mid-back is moving properly, assume a seated position with fingers interlocked over the chest before rotating the trunk to the right and left. If there is a loss of motion to one side, this may indicate an issue with a joint in the mid-back.

Spine, mid-back standing mobility exercise:

• To address the issue, assume the Straddle Stance position before looking up as far as possible without pain while raising the arms up and over the head.
• Repeat this head movement 5 times.
• Perform more repetitions if the exercise improves the mid-back issue.

A modified version may be performed from the Prone position by propping the chin on the tips of the fingers and resting in this position for up to 60 seconds. Repeat several times if this improves the mid-back issue. If there is any pain, seek help from performance readiness experts in your unit.

To make sure that the low back is moving properly, perform the extend movement from the Extend and Flex exercise. If there is lower back pain or any tightness associated with this movement, this may indicate an issue with a joint in the low back. To address the issue, repeat the extend movement 10 times moving as far as possible without causing pain.

Another modified version of this exercise, using the same number of repetitions, may be performed from the Straddle Stance position with hands on the low back with the following:

• Perform more repetitions if the exercise improves the issue.
• If there is any pain, seek help from performance readiness experts in the unit.

The Ankle exercise mobilizes the joints and muscles around the ankle. You can use it to check for pain and restricted flexibility and to self-treat for those issues. Perform the exercise on both ankles to check and compare for pain or stiffness. Perform the exercise on the left side:

• The starting position for the Ankle exercise is the Half-Kneeling position.
• From the starting position, move the trunk, hips, and knee over the forward foot as far as possible.
• Return to the starting position before repeating the movement 5 times.
• Perform more repetitions if the movement improves the range of motion in the ankle.
• If repeated ankle dorsiflexion does not work, perform kneeling buttock-to-heel movements.
• If there is any pain, seek help from performance readiness experts in the unit.

The Knee exercise mobilizes the joints and muscles around the knee. You can use it to check for pain and restricted flexibility and to self-treat for those issues. Perform the exercise on both knees to check and compare for pain or stiffness. Perform the exercise on the left side:

• The starting position for the Knee exercise is the Straddle Stance position with staggered legs and both hands placed above the knee joint on the front of the thigh.
• From the starting position, contract the quadriceps muscle and press the thigh backwards to further straighten the knee as far as possible.
• Return to the starting position before repeating the movement 5 times.
• Perform more knee extensions if the movement improves the range of motion in the knee.
• If repeated knee extension does not work, perform repeated knee to chest movements from the Supine position.
• If there is any pain, seek help from performance readiness experts in the unit.

The Hip exercise mobilizes the joints and muscles around the hip and pelvis. You can use it to check for pain and restricted flexibility and to self-treat for those issues. Perform the exercise on both hips to check and compare for pain or stiffness. Perform the exercise on the left side:

• The starting position for the Hip exercise is the Half-Kneeling position.
• From the starting position, move the trunk, hips, and knee over the forward foot into a deep lunge. The rear knee rests on the ground and the trunk remains upright. This extends the hip of the rear leg and creates a stretch in the front of the rear thigh and pelvis.
• Return to the starting position before repeating the movement 5 times.
• Perform more repetitions if the movement improves the range of motion in the hip.
• If repeated hip extension does not work, perform repeated knee to chest movements from the Supine position.
• If there is any pain, seek help from performance readiness experts in the unit.

The Shoulder exercise mobilizes the joints and muscles around the shoulder girdle. You can use it to check for pain and restricted flexibility and to self-treat for those issues. Perform the exercise on both shoulders to check and compare for pain or stiffness. Perform the exercise with a partner to assist (if a partner is not available, use any suitable anchor point such as a wall, suspension trainer, or squat rack):

• The starting position for the Shoulder exercise is the Squat position with arms extended rearward and the hands held by the partner.
• From the starting position, the partner moves the arms up as far as possible to create a 90-degree angle between the arms and the upper back.
• Squat further until a pain-free end-range is reached.
• Return to the starting position before repeating the movement 5 times.
• Perform more repetitions if the movement improves the range of motion in the shoulder.
• If repeated shoulder extension does not work, try repeated movements into the parade rest position, pulling the wrist with the opposite hand.
• If there is any pain, seek help from performance readiness experts in the unit.

The Arm exercise mobilizes the joints and muscles around the wrist and elbow. You can use it to check for pain and restricted flexibility and to self-treat for those issues. Perform the exercise on both arms to check and compare for pain or stiffness. Perform the exercise on the left arm:

• The starting position for the Arm exercise is the Straddle Stance position.
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• For the wrist, keep the elbow straight while using the opposite hand to pull the fingers and hand into extension—the palm will face away from you.
• Return to the starting position before repeating the movement 5 times.
• Perform more repetitions if the movement improves the range of motion in the elbow and wrist.
• If repeated elbow extension does not work, try repeated elbow flexion. The same principle applies to the wrist.
• If there is any pain, seek help from performance readiness experts in the unit.

The Overhead Arm Pull is the first exercise in the Recovery Workout. This exercise develops the flexibility of joints in the arms, shoulders, and trunk. Conduct the movement:

• The starting position for the Overhead Arm Pull is the Straddle Stance position with hands on hips. When commanded, “READY, STRETCH,” raise the left arm overhead. Grasp above the left elbow with the right hand and pull to the right, leaning the body to the right. A stretch sensation should be felt in the left triceps muscle and flank. Hold this position for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.
• On the command, “CHANGE POSITION, READY, STRETCH,” repeat the movement on the right side.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.

The Rear Lunge is the second exercise in the Recovery Workout. Conduct the movement:

• The starting position for the Rear Lunge is the Straddle Stance position with hands on hips.
• On the command, “READY, STRETCH,” take an exaggerated step backward with the left leg, touching down with the ball of the foot directly behind the starting position. This creates a stretch sensation in the front of the left thigh and hip area. Back remains straight and gaze remains forward. Hold the position for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.
• On the command, “READY, STRETCH,” take an exaggerated step backward with the right leg, touching down with the ball of the foot directly behind the starting position. This creates a stretch sensation in the front of the right thigh and hip area. The back remains straight and gaze remains forward. Hold the position for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.

The Extend and Flex is the third exercise in the Recovery Workout. Conduct the movement:

• The starting position for the Extend and Flex is the Front Leaning Rest position.
• On the command, “READY, STRETCH,” lower the body toward the ground, sagging in the middle while keeping the arms straight. Keep gaze straight ahead—do not look up. This creates a stretch sensation in the hip and abdominal muscles. The legs and low back should be relaxed with toes on the ground and pointing to the rear. Hold the position for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.
• On the command, “CHANGE POSITION, READY, STRETCH,” put bodyweight back on the balls of the feet to support raising the hips up and off the ground. Straighten the legs and try to touch the ground with the heels. Move the head between the arms and look toward the feet. The back remains straight. Hold the position for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.

The Thigh Stretch is the fourth exercise in the Recovery Workout. It develops flexibility in the hip and knee joints. Conduct the movement:

• The starting position for the Thigh Stretch is the Sitting position with the arms at the sides and palms on the floor.
• On the command, “READY, STRETCH,” roll on the right side and place the right elbow and forearm on the ground directly below the shoulder. The right hand makes a fist with the thumb side up. Grasp the left ankle and pull toward the left buttock. Push the left thigh further to the rear with the heel of the right foot. Hold this position for 20–30 seconds.
• On the command, “CHANGE POSITION, READY, STRETCH,” move back through the starting position before changing sides to stretch the right leg. Hold for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.

The Single-Leg Over is the fifth exercise in Recovery Workout. This exercise develops flexibility of the hip and low back. Conduct the movement for 30–60 seconds:

• The starting position for the Single-Leg Over is the Supine position with arms straight out to the side on ground with palms down with fingers and thumbs extended and joined. Feet are together with heels on the ground. The head is on the ground.
• On the command, “READY, STRETCH,” bend the left knee to 90 degrees over the right leg and grasp the outside of the left knee with the right hand pulling toward the right. Keep the left shoulder and arm on the ground. Hold this position for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” assume the starting position.
• On the command, “CHANGE POSITION, READY, STRETCH,” bend the right knee to 90 degrees over the left leg and grasp the outside of the right knee with the left hand pulling toward the left. Keep the right shoulder and arm on the ground. Hold this position for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.

The Groin Stretch is the sixth exercise in the Recovery Workout. This exercise increases flexibility in the hip joint. Conduct the movement:

• The starting position for the Groin Stretch is the Straddle Stance position with hands on hips.
• On the command, “READY, STRETCH,” take an exaggerated step with the right leg to the right side bending the right knee into a lateral lunge. Trunk and head continue to face forward. Hold this position or continue into a deeper lunge to stretch the inside of the left thigh for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” assume the starting position.
• On the command, “CHANGE POSITION, READY, STRETCH,” take an exaggerated step to the left with the left leg bending the left knee into a lateral lunge. Trunk and head continue to face forward. Hold the position or continue into a deeper lunge to stretch the inside of the right thigh for 20–30 seconds.
• On count 4, return to the starting position.

The Calf Stretch is the seventh exercise in Recovery Workout. This stretch increases flexibility of the ankle. Conduct the movement:

• The starting position for the Calf Stretch is the Straddle Stance position with hands on hips.
• On the command, “READY, STRETCH,” take a step backward with the left leg, placing the foot flat on the ground 1–2 feet behind its starting position. Keeping the left heel on the ground, bend both knees until a stretch is felt in the left Achilles tendon.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.
• On the command, “READY, STRETCH,” repeat the stretch with the right leg. Increase the stretch sensation in the right calf muscle by stepping further back with the right foot and locking the right knee. Keep the right foot pointing forward throughout the stretch. Hold either stretch position for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.

The Hamstring Stretch is the final exercise in Recovery Workout. This stretch increases flexibility of the knees and hips. Conduct the movement:

• The starting position for the Hamstring Stretch is the Sitting position with arms at the sides and palms on the floor.
• On the command, “READY, STRETCH,” reach forward with both hands toward the feet, grasping the feet, ankle or lower legs. Keep the knees straight without locking them. Hold this stretch position for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.
• On the command, “READY, STRETCH,” repeat the first stretch position reaching slightly further.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.