How to Perform a Suicide Drill

As the name implies, suicide drills, or suicides, are not for the faint of heart. However they are a terrific exercise for building cardiovascular strength, speed and agility. Few other exercises can boast this range of impact. Furthermore suicides can be run on grass, sand or pavement and thus do not rely on the limiting factor of a track that other running programs suggest. Running suicides is a great way to get in a diverse workout in under 15 minutes.

Difficulty:

Moderately Easy

Instructions

1. Place the four objects. Put one down to mark a start/finish line with the second 15 paces forward. Place a third an additional 10 paces and a fourth an additional 10 paces beyond the third.

2. Warm up your muscles with light plyometrics, jumping jacks and a short jog.

3. Begin from the starting line and sprint to the first object, planting and without stopping turning and sprinting back to the starting spot.

4. Turn from the starting position and sprint past the first object to the second object, again changing direction quickly and returning to the start position.

5. Turn from the starting position and sprint past the first and second objects to the the fourth and furthest object. Change direction and return to the starting line.

6. Catch your breath with a short rest and repeat Steps 3 through 5 for a number of reps.

Tips & Warnings

• Add 10 push-ups to the beginning of each repitition to add even more upper body work.

• Vary the leg you begin and change direction on.