Free Resources
Video guides from Kathy covering the drills and exercises she prescribes to athletes at every level — from beginner runners to elite competitors.
LJS (Leg, Jump, Skip) drills are fundamental to developing proper running mechanics. These drills improve your cadence, hip extension, and ground contact time — key factors in running economy at any pace.
Who it's for
All levels — beginner to elite
When to do it
Before track sessions or tempo runs
Frequency
2–3 times per week
Strong feet and ankles are the foundation of injury-free running. These exercises target the intrinsic foot muscles, Achilles tendon, and ankle stabilizers — areas that are commonly neglected but critically important for runners logging high mileage.
Who it's for
Especially important for injury-prone runners
When to do it
As a standalone routine or post-run
Frequency
Daily, 10–15 minutes
A proper dynamic warm-up activates the muscles you'll use during your run and increases your range of motion without the performance-reducing effects of static stretching. This routine is what Kathy has her athletes do before every quality session.
Who it's for
All runners before quality sessions
When to do it
Before workouts, intervals, or races
Duration
10–12 minutes
These drills are just a taste of what Kathy incorporates into her coaching. Get a fully customised plan built around your goals.