How to do Running Drills

We regret not being as diligent as we should be in teaching and coaching the running drills, so we are trying to start now and teach the correct form for our running drills. You do the drills as part of your active warm-up on the days you are doing the critical zone workouts, and then also complete the drills after one of your regular runs. When you do them after your regular run, start with 10 meters. We want quality over quantity to begin.



Drill #1: Walking A's
Coaching Points
* Posture (Head as far from your heels as possible)
* Slight Forward Lean (Weight on balls of feet)
* Heel Up, Knee Up
* Hips up high
* Use Arms (mimic running action)
* Toes up (not pointed down to the ground)
* Shoulders over toes
* Take shorter steps



Drill #2: A Skips Coaching Points
* Posture
* Slight forward lean with weight on balls of feet
* Heel Up, Knee Up
* Drive thigh and foot down to generate ground reaction forces
* Emphasis on the down motion (to make up motion easier)
* Light on feet



Drill #3: Running A's



Drill #4: Walking B Steps
Coaching Points
* Maintain posture
* Hips tall
* Chest & head forward
* Don't fold or buckle in the middle



Drill #5: B Skips



Drill #6: B Run



Drill #7: C Skip