On Saturday, I was lucky enough to be able to take part in this one day coaching course. Mickey Ruben is Usain Bolt's Strength and Conditioning coach and is also a Physio in his own right and used to compete in Decathlons.
There were about 70 people there, mainly coaches and runners, but also some footballers and martial artists.
The day started with core exercises. This is a pic of one that was recommended. The athlete is holding two dumbbells (weight not important) and the arms kept wide while staying in that position for 20-30secs.
It was a really packed and worthwhile course and one I'd highly recommend. Many thanks to Carlow AC for hosting the event!