Here are some PT exercises to improve forward propulsion rate during running:
1. Plyometric exercises
Plyometric exercises are explosive movements that help to train your muscles to produce more power. Some examples of plyometric exercises for runners include:
- Box jumps
- Depth jumps
Plyometric exercises can help to improve your forward propulsion rate by increasing your power output and helping you to land more efficiently.
2. Strength training exercises
Strength training exercises can help to strengthen the muscles that are responsible for propulsion during running. Some examples of strength training exercises for runners include:
- Calf raises
Strength training exercises can help to improve your forward propulsion rate by increasing your muscle strength and endurance.
3. Running form drills
Running form drills can help you to improve your running efficiency and reduce your risk of injury. Some examples of running form drills include:
- High knees
- Butt kicks
Running form drills can help to improve your forward propulsion rate by teaching you to land on your midfoot or forefoot and to keep your stride short and quick.
4. Core exercises
A strong core is essential for good running form and efficient propulsion. Some examples of core exercises for runners include:
- Leg raises
Core exercises can help to improve your forward propulsion rate by helping you to maintain stability and control during running.
5. Hill repeats
Hill repeats are a type of interval training that can help to improve your speed and power. To perform a hill repeat, find a hill that is challenging but not too steep. Sprint up the hill, then jog back down. Repeat this 10-12 times.
Hill repeats can help to improve your forward propulsion rate by training your muscles to work harder and produce more power.
It is important to start slowly and gradually increase the intensity and duration of your workouts when performing these exercises. It is also important to warm up properly before performing any PT exercises.
If you have any pain or discomfort while performing any of these exercises, stop immediately and consult with a physical therapist.
By incorporating these PT exercises into your routine, you can improve your forward propulsion rate during running and reduce your risk of injury.