Run-specific isometric strength training in positions with the foot under the center of mass and slight knee/hip bend is a primary focus for improving performance.

“so then we're starting looking at plyometric things and probably most specifically I'm looking at specific isometric stuff in the weight room so let's look at the position in which we're applying in excess of five times our body weight and that's when the foot is directly underneath the center Mass the foot is flat on the ground there's about a 15° knee Bend and there's about a 5 to 10 Dee hip Bend so you can you think of think about that position so we're pushing up against an IM movable bar or holding a very very heavy bar on one leg with as heavy as we can or as hard as we can for somewhere between three to 5 seconds times three to four repetitions and we'll do like three sets of that that's Alex terra's work he's one of the the premier researchers in what's called run specific isometric strength training so it's getting strong in really specific positions to the task that you're trying to become better at so that's that's the primary one for me is that position where the foot is directly underneath the center Mass there's a little bit of a knee Bend there's a little bit of a hip Bend and we do a lot of isometric work right there”