Balance and Agility Exercises for Trail Runners

Written by
Erik Taylor
Trail running offers many benefits, but the uneven terrain requires greater balance and agility compared to road or track running. Exercises like jump roping, single-leg hopping and skipping can go a long way to improve your balance and agility so you don't sprain an ankle. Try these specific exercises at least twice per week to improve your ability to navigate the trails.
Ali Shuffle (Part 1)
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Stand facing the first box of the ladder with one foot touching the ground in the box.
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Ali Shuffle (Part 2)
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Shuffle your feet forward and back, laterally working your way down the ladder to the other end.
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Ali Shuffle (Part 3)
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Each foot should touch the ground inside each box of the ladder. Repeat for 2 to 3 minutes.
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TRX Lunge
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Stand in front of a TRX with one foot raised off the ground in the foot strap. Squat until your front knee is bent to a 90-degree angle. After you've mastered this exercise, add a greater challenge by lunging while holding dumbbells. Do 4 to 12 reps for 3 to 4 sets.
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Dyna Disk Single-Leg Touchdown (Part 1)
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Stand on a Dyna disk or Airex pad with one foot.
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Dyna Disk Single-Leg Touchdown (Part 2)
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Bend at your waist and touch the floor with the same hand. Return to the starting position and repeat. Do 3 to 5 reps on each foot of 3 to 4 sets.
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Medicine Ball Leg Lift and Chop (Part 1)
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Stand on one leg and hold a medicine ball at your side.
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Medicine Ball Leg Lift and Chop (Part 2)
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With arms extended, make a chopping motion across your body. Pause at the bottom of the motion and return to the starting position. Do 6 to 10 reps on each side of 3 to 4 sets.
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Two-Arm Push Press (Part 1)
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Stand tall holding a pair of dumbbells at shoulder height.
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Two-Arm Push Press (Part 2)
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Lunge forward with your right foot and while pushing the dumbbells above your head. Keep your abs tight throughout the movement. Return to the starting position and repeat using the other foot. Do 4 to 8 reps of 3 to 4 sets.
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Renegade Rows with Push-Ups (Part 1)
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While holding a dumbbell in each hand, get into the push-up position.
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Renegade Rows with Push-Ups (Part 2)
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Raise your body off the ground and, while keeping your body rigid, alternate pulling each dumbbell into your chest.
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Renegade Rows with Push-Ups (Part 3)
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After one rep with each arm, do a push-up and repeat. Do 4 to 10 reps of 3 to 4 sets.
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Stability Ball Pikes to Knee Crunch (Part 1)
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Crouch down on the floor with arms extended, hands shoulder-width apart both feet resting on a stability ball. Pull your knees toward your elbows.
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Stability Ball Pikes to Knee Crunch (Part 2)
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Raise your lower body by extending your hips and raise your butt in the air so that you're in a pike position. Lower yourself to the starting position and repeat. Do 8 to 20 reps of 3 to 5 sets.
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