--- title: "Strength and Mobility Drills for Runners | Coach Neera" description: "Improve your running performance with strength and mobility drills. I focus on IT band mobility, core power, and functional fitness. Join the Champions." canonical: https://mytribe.in/coach_neera/yoga-for-athletes/strength-mobility-drills last_updated: 2025-09-04 --- # Strength and Mobility Drills for Runners Tribe Verified · Athlete-focused training, real results. By [Neera Katwal](https://mytribe.in/coach_neera) · Online classes; Outdoor sessions at Whitefield & Cubbon Park · ₹400 per session (estimate) Part of [Yoga for Athletes](https://mytribe.in/coach_neera/yoga-for-athletes). [View full gallery](https://mytribe.in/coach_neera/yoga-for-athletes/gallery) Forget standard yoga poses. I use buckets, chairs, and plyometrics to build the functional strength every athlete needs. Let's get FITTER, FASTER, STRONGER. ## Photos and videos - [Video: No fancy gym equipment needed. Here’s a full-body workout using just a bucket for resistance. We do rows, tricep extensions, and even chest presses to build raw strength you can use on the road or trail.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0e6fd59-bf41-46e4-81fe-0723a7fdea52) - [Video: A look at one of my Pilates for Core sessions. This whiteboard shows a typical workout structure, followed by demonstrations of exercises like the classic 100s and leg stretches designed to build a rock-solid core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4c857a08-b2e9-4c78-b6ce-ad667a6f9cd8) - [Video: Here’s a peek at my workout planning. I design sessions that mix HIIT, plyometrics, and weighted core exercises to keep things challenging and effective. You can see the variety, from Tabata-style jump squats to weighted Russian twists.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce6fa04d-23e2-43f7-8f0a-a9a940f174cb) - [Video: Who knew a pillow could be such a great workout tool? This is a fun but intense sequence using a pillow for resistance in lunges, squats, and core work. It proves you can get a great workout anywhere.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/09bac5dd-9e6d-4f73-b029-024edf579439) - [Video: Stick mobility exercises are fantastic for improving shoulder health and thoracic spine mobility, which are often neglected by runners. This reel shows how we use simple tools to unlock a greater range of motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c4c83376-af73-4d29-8909-bf769a9fa153) - [Video: Having some fun while focusing on building strength. This collage shows different bicep curl variations and a reminder that building a strong posterior chain, or "booty," is essential for powerful running.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39033658-76b8-40d3-8611-bacb91b14af0) ## About Strength & Mobility Drills My sessions are strictly for those who want to fix their biomechanics and build real-world strength. Whether we are using a bucket for resistance or working on IT band mobility, the focus is on injury prevention and performance gains you can actually feel on your next run. My approach to strength and mobility isn't about incense and gentle stretching. It is raw, functional work designed to keep you on the road and off the physio table. I focus on mobility drills for runners, specifically targeting tight IT bands, hip flexors, and spinal health. Why use expensive gym gear when a bucket, a pillow, or a simple stick works just as well? I incorporate household props to simulate the resistance and instability you face in real-world movement. Whether it is plyometrics for explosive power or weighted core exercises to hold your posture during a long run, these sessions are designed to push you. We train in groups, either live online or outdoors in places like Cubbon Park and Whitefield. The Champions tribe holds each other accountable. We don't just work out; we do 108 Surya Namaskars, we sweat through HIIT, and we fix our form in real-time. Yoga se he hoga! ## About Neera Katwal I am a runner, coach, and someone who knows the pain and thrill of chasing a new PB. I don't believe in fluff, so I train athletes to get FITTER, FASTER, STRONGER using functional movements and serious discipline. [See all of Neera Katwal's services](https://mytribe.in/coach_neera) ## More from Yoga for Athletes by Neera Katwal - [Featured](https://mytribe.in/coach_neera/yoga-for-athletes/featured) - [The Champions: Our Running & Yoga Crew](https://mytribe.in/coach_neera/yoga-for-athletes/the-champions-our-running-yoga-crew) - [Targeted Yoga Flows for Athletes](https://mytribe.in/coach_neera/yoga-for-athletes/targeted-yoga-flows-for-athletes) - [About Me: Coach, Runner, Champion](https://mytribe.in/coach_neera/yoga-for-athletes/about-me-coach-runner-champion) ## More services by Neera Katwal - [Running Coaching](https://mytribe.in/coach_neera/running-coaching) ## Similar work from other experts - [Mobility, Core and Activation Training for Runners](https://mytribe.in/iamrunpundit/strength-conditioning-for-runners/mobility-core-activation) by Vikas Srinivasan · Strength & Conditioning for Runners · Strength training at HSR Layout, Cubbon Park & Sarjapur - [Functional Strength & Conditioning Coaching](https://mytribe.in/fitnesscoachpraveen007/corrective-exercise-performance-coaching/functional-strength-conditioning) by Praveen KA · Corrective Exercise & Performance Coaching · Online, Studio in Bellandur & Home visits in Bengaluru & Kerala - [Flex Flow Mobility and Recovery Sessions](https://mytribe.in/blackbxin/active-recovery-mobility/flex-flow-more-than-a-stretch) by BlackBx · Active Recovery & Mobility · Sessions at BlackBx Studio, Kasturba Rd - [Foundational Strength & Mobility for Injury-Free Performance](https://mytribe.in/paridhiojhamspt/specialized-strength-conditioning/foundational-strength-mobility) by Paridhi Ojha · Specialized Strength & Conditioning · Available online and at clinic in Greater Kailash-1, New Delhi - [Yoga & Functional Fitness for Real Strength](https://mytribe.in/my.yoga.mat/yoga-for-strength-flexibility-power/yoga-functional-fitness) by Richa Kumar · Yoga for Strength, Flexibility & Power · Travels across Bengaluru - [Functional Strength & Mobility Training](https://mytribe.in/sonali_sing/functional-fitness-personal-training/featured) by Sonali Singh · Functional Fitness Personal Training · Available exclusively online ## Book To book Neera Katwal, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Neera!%20I'm%20interested%20in%20your%20Strength%20%26%20Mobility%20Drills.%20Are%20you%20taking%20new%20students%20for%20your%20athlete-focused%20sessions%3F)