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~Rhys Pearson~

@rpearson2009

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CLIENT SHOUT-OUT 👏 Congratulations to Rhys on finishing 3rd at regionals! Great job to her coaches as well! 👏

A look back at our summer training together Hurdle hops challenge quick, coordinated ground contacts. Core work trains trunk control, while band exercises strengthen the muscles around the hips.

Together, these exercises complement running and develop physical qualities runners can build on throughout the season.

Research published in BMC Sports Science, Medicine and Rehabilitation (2026) say plyometric training can improve running economy, while progressive hip exercises can increase hip strength qualities we aim to develop alongside running.

#IktomiPerformance #CrossCountry #SummerTraining #StrengthForRunners #YouthAthleteDevelopment

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Athlete Client Shout-Out! 👏

Congratulations to Rhys for placing 3rd at the 2026 Black Hills Conference Cross Country Meet!

Keep up the hard work, Rhys! 💪

#IktomiPerformance #CrossCountry #GirlsCrossCountry #BlackHillsCrossCountry #StrengthForRunners

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Client shout-out to Finnley, Rhys, and Devyn! They put in the work through our online runner’s strength program, and it was great to see them run strong at the Rapid City Invitational cross-country race. Proud of you all! 👏

#IktomiPerformance #RunnersStrength #CrossCountry #StrengthForRunners #RapidCityInvitational

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A summer full of little blessings🎀☀️💕

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Mini hurdle plyometrics and wicket drills help improve lower-leg strength, ankle stiffness, coordination, and overall running mechanics. Together, they reinforce better posture, quicker ground contact, improved stride frequency, and help reduce overstriding, making runners more efficient across sprinting, middle-distance, distance, and cross-country.

Remember, there’s a progression to these drills. The setup, spacing, intensity, and volume should match the athlete’s age, experience, and goals. They should also be introduced and progressed throughout the off-season, then adjusted during the preseason and in-season based on the athlete’s training and competition schedule.

#IktomiPerformance
#RunningMechanics
#CrossCountryTraining
#SpeedDevelopment
#AthleteDevelopment

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never a dull moment 🦋🌞

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Medicine Ball Core Circuit

One of my favorite core circuits using a medicine ball.

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Running drills including mini-hurdle drills, plyometrics, and resistance band exercises can be beneficial for runners of all events. These drills help develop coordination, rhythm, posture, footwork, and overall running mechanics. Like any part of training, they should be adjusted to the individual athlete, their experience, and where they are in the training cycle. “Full workout video coming soon! I’ll be sharing demonstrations of all the exercises”

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Living well // beyond blessed @amyjacobscoaching @tophandropes

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Congratulations, Rhys, on an outstanding season. Your consistency, commitment, and trust in the process continue to pay off. We’re excited to see what the future holds.

Congratulations as well to Rhys’s coaches on a great season.

Rhys’s program was tailored to her individual needs, with an emphasis on strength development, mobility, and race strategy. No

2025 → 2026 Improvements

800m: 2:20.52 ➜ 2:16.63
Improved by 3.89 seconds

1600m: 5:22.63 ➜ 5:07.15
Improved by 15.48 seconds

3200m: 11:17.14
First year competing in the event

We offer both full training programs and supplemental coaching tailored to each athlete’s needs. Our programs extend beyond training by providing individualized guidance in nutrition, hydration, mobility, strength, recovery, running mechanics, race strategy, and mental performance helping athletes develop the habits, skills, and confidence that support long-term success.

Interested in a full training program or supplemental coaching?

For more information about online or in-person coaching, email iktomiperformance@gmail.com.

#AthleteDevelopment #CrossCountry #TrackAndField #DistanceRunning #IktomiPerformance

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I ❤️ America, summertime, & my people!

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always with @korikeil23

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