Series Collections > Bobby McGee Run Transformation Drill Series

Bobby McGee Run Transformation Drill Series

Presented by internationally renowned run and triathlon coach, Bobby McGee, this comprehensive run drills series systematically progresses the body toward optimal run performance. Each drill and drill set, from the simple "activation" of the running musculature to the running mechanics-focused exercises to the power-building plyometrics, has a precise bio-mechanical purpose. This series has been time-tested and proven to lead to extraordinary success with world class athletes and age-groupers alike.

BM-Dynamic Warm Up Drills

These Dynamic Warm Up drills are a progression of movements and skills that focus on preparing the muscles for run-specific activity. The DWU exercises should be performed after the Activation Drill series. For most effective results, be sure to follow protocol as prescribed by the video.
Dynamic Warm Up 1 - Introduction to DWU
Dynamic Warm Up 2 - Sky Reach
Dynamic Warm Up 3 - Heel Walks
Dynamic Warm Up 4 - Foot Roll Ups
Dynamic Warm Up 5 - Asymmetric Arm Swings
Dynamic Warm Up 6 - Side Bends
Dynamic Warm Up 7 - Walking Butt Flick
Dynamic Warm Up 8 - Knee to Chest
Dynamic Warm Up 9 - Leg Swings
Dynamic Warm Up 10 - Hamstring Kick Outs
Dynamic Warm Up 11 - Karaoke Grape Vine
Dynamic Warm Up 12 - Strides

BM-Key Running Drills

These Key Running Drills work heavily on essential running mechanics by improving dynamic balance, decreasing extraneous movement and increasing elastic “spring” return. For most effective results, be sure to follow protocol as prescribed by the video.
Key Running Drill 1 - Muscle Connection
Key Running Drill 2 - Wall Pushes
Key Running Drill 3 - Head Pushes
Key Running Drill 4 - Dog Bone
Key Running Drill 5 - March Drill
Key Running Drill 6 - Velcro Drill
Key Running Drill 7 - Endurance Skipping
Key Running Drill 8 - Quick Feet
Key Running Drill 9 - Ankle Springs
Key Running Drill 10 - Half High Knees
Key Running Drill 11 - A Skips
Key Running Drill 12 - B Skips

BM - Plyometrics

Plyometrics are a high-demand set of activities intended to put resistance load on the muscles and build power. Plyometrics should be implemented after having done the necessary preparation. Be sure to progress gradually and ensure good form. For most effective results, be sure to follow protocol as prescribed by the video. 

Plyometrics 1 - Calf Busters
Plyometrics 2 - Lunges
Plyometrics 3 - Stride Extender
Plyometrics 4 - Split Jump
Plyometrics 5 - Endurance Skipping
Plyometrics 6 - High Skips
Plyometrics 7 - Hopping
Plyometrics 8 - Hill Springs
Plyometrics 9 - Straight Leg Bounds
Plyometrics 10 - Bounds

BM-Advanced RRFP

An advanced series of exercises designed to switch on the running muscles using body weight and resistance. This builds on the Activation series intended to “wake up” the neural system. For most effective results, be sure to follow protocol as prescribed by the video.

 
Advanced RRFP - Advanced Muscle Activation Series

BM-Activation Drills

Switching on the running muscles using limb or body weight.  This is a series of basic exercises to help “wake up” the neural system. For most effective results, be sure to follow protocol as prescribed by the video.
Activation Drill 1 - Quads
Activation Drill 2 - Hamstring
Activation Drill 3 - Soleus
Activation Drill 4 - Glutes
Activation Drill 5 - Anterior Connection