Top Border Training Bottom Border



‘On Camp with Kelly’ athletes learn from Kelly about the different training methods she uses during her career with a particular focus on how they can continue to train and maintain fitness levels when injured. These include training methods such as the below.

Bottom Border Aqua Jogging

When I was injured aqua-jogging was one of the best training methods I had to keep myself fit. In the build up to the 2000 Olympics I had a calf injury and I only started running on the track again six weeks before the Games. I spent most of my time doing a lot of cross training in the gym on various cardiovascular machines and a lot of pool sessions and still managed to win a bronze medal in the 800m."


- Dame Kelly Holmes


Aqua jogging is a great way for injured athletes to keep fit by replicating sessions you would normally do on the grass, track or road in a swimming pool. It is effective for people with lower limb injuries and for maintaining a really good aerobic base.



Bottom Border Drills

"I always did drills before a training session and every race for at least 15 minutes. When I was trying to perfect form, improve technique or work on specific weaknesses I also did full drills sessions which took at least an hour, not including my warm up and warm down.”


- Dame Kelly Holmes


Improving running technique using running drills Running drills are one way of changing and fine tuning running technique and can also be used for warm up or for rehabilitation after an injury. Running action can be broken down into its component parts and built into ‘drills’ which can be used as active warm up exercises designed to make you more efficient at recruiting the nerves and muscles that make you run well and move efficiently. Drills may also help prevent loss of form at the end of a race, potentially enhancing your competition performance by achieving greater efficiency even when tired. They also help to prevent deterioration of technique as athletes get older and get injured. Drills can be used to rehabilitate athletes back from injury and they can form a session in themselves.



Bottom Border Circuits

"Circuit training was an instrumental part of my training from a very young age. It is a good way of introducing strength and conditioning work to your programme and there are so many different exercises you should never get bored!


"The skills and fitness you gain from doing circuits mean you will be better prepared to add weight training to your programme later on. Remember to always get good coaching advice to ensure good posture and technique.


"During my athletics career I incorporated circuits into my training schedule all year round. In the winter I did more frequent, harder sessions and reduced the number and intensity during the summer season."


- Dame Kelly Holmes



Bottom Border Hydrotherapy

Hydrotherapy drills can be an important part of a rehabilitation programme.


The advantages of doing drills in the pool include:


  • Exercises can be non-weight bearing if required
  • It is possible to work on spinal and joint stabilisers and movement patterns with some resistance and without loading any area too heavily, and in a very specific way for runners
  • Most runners have reduced spinal stability and joint control so, when injured, this is an ideal way to address not only the injury but also other weak points an athlete may have, in order to prevent further injury
  • Resistance and loading can be progressively increased as the athlete improves
  • They are great for athletes with stress fractures and those who need to exercise under minimal weight bearing, and when the athlete is able to increase loading through the affected leg it is easy to do this in the pool with different depths of water
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