Running is effectively balancing on one leg after the other, over and over again, through the entirety of the run. Balance is therefore an essential skill all runners need to master. Perform the runner’s toe touch drill (demonstrated in the video below) throughout the day for a few seconds at a time to improve your running-specific balance. Train smart! … [Read more...]
Video: Balance Drills
It's best to perform these single leg balance drills barefoot. Firmly ground one foot. Think about spreading the toes and planting the little toe, bit toe and heel as three points of a tripod. This will help you distribute weight equally over your forefoot and rearfoot as you establish a solid contact point. Lift your opposite leg off the ground with a high knee so that … [Read more...]
Video: Running Drills
More running drills: Side-to-side Skip Carioca, or Grapevine A Skip B Skip Butt Kicks High Knees Straight Leg Run Ankling Full sequence of running drills … [Read more...]
Video: Side Skips
Skip side to side by bringing your feet together and then shoulder width apart. Let your arms cross over each other in front of the body as you skip. More running drills: Side-to-side Skip Carioca, or Grapevine A Skip B Skip Butt Kicks High Knees Straight Leg Run Ankling Full sequence of running drills … [Read more...]
Video: Carioca, or Grapevine
As you move sideways, cross one leg over the other in front and then behind. Hold your arms out to the side to begin; as you start to get the hang of the drill, use your arms as you would while running. More running drills: Side-to-side Skip Carioca, or Grapevine A Skip B Skip Butt Kicks High Knees Straight Leg Run Ankling Full sequence of running drills … [Read more...]
Video: A Skip
For the A-skip, skip with high knees. As you bring your leg down, finish with a slight pawing motion as you pull backwards. This pawing motion is often neglected, but is a key element of a powerful stride. Use the same arm motion during this drill as you use while running. More running drills: Side-to-side Skip Carioca, or Grapevine A Skip B Skip Butt … [Read more...]
Video: B Skip
The B skip is nearly identical to the A skip, but first extends the leg forward. This extension of the leg dynamically stretches the hamstring and then allows you to really emphasize the backward pawing motion as your foot lands on the ground and pulls through. Get into the rhythm of the A and B skips by listening to the pattern of sound your feet make as they contact and scuff … [Read more...]
Video: Butt Kick Drill
The butt kick drill should almost feel like a variation of running with high knees (rather than simply kicking backwards). Pull your heels up directly beneath you, keeping the knee, heel and toe up throughout the drill. Use the same arm motion during this drill as you use while running. More running drills: Side-to-side Skip Carioca, or Grapevine A Skip B … [Read more...]
Video: High Knee Drill
The high knee drill works the loading phase of the run. The key to performing the drill correctly is to focus on driving the foot down and letting it spring back up off the ground (rather than lifting the knees). Use the same arm motion during this drill as you use while running. More running drills: Side-to-side Skip Carioca, or Grapevine A Skip B Skip Butt … [Read more...]
Video: Straight Leg Run
The straight leg run is like the straight leg walk used during your dynamic warm up, only this time you are running. The straight leg run reinforces the important pawing motion practiced in the A-skip and B-skip. Start slowly and gradually increase your speed. Avoid the temptation to lean backwards—in other words, keep your upper body perpendicular to the ground as you run with … [Read more...]
