1/ Eccentric calf raises
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Target the calf muscles. With your feet together and legs straight, push your heels off the floor to the highest point of your tiptoes, then take one leg off the floor and lower down to the floor slowly (five secs). 2 x 20 reps.
2/ Single-leg knee flexion
This targets the quadriceps and muscles that support the knee. Stand on one leg and raise the other. Now, alternately bend and straighten your standing leg slightly. Keep your upper body ‘tall’. 2 x 20 reps.
3/ Bridge
Standing in a split stance (one foot placed in front of the other), lift your arms out to your sides to shoulder height and rotate your upper body from side to side. Do 20 reps.
4/ Single-leg deadlift
Targets the hip extensors (glutes), which predominantly produce the force on push-off. Standing on one leg, bend your knee slightly and bow forward with a straight back, keeping your hips high and level. 2 x 12 reps.
5/ Side-to-side plank
Targets core muscles. Hold a side plank for five secs. Then roll into a normal plank and hold for five secs. Then roll onto the opposite side and hold for five secs. Rolling back to start position is one rep. 2 x 5 reps.
6/ Prone extensions
Targets back, shoulder and hip extensors. Lying face down in a ‘Superman’ position, lift your left arm and right leg a few inches off the floor for five seconds, then swap sides. That’s one rep. 2 x 10 reps.
Photography by Agata Pec
