running drills
Message posted by: Michael P.
I just felt in the mood to talk about drills. There have been a lot of posts lately on running speed training and I know I mentioned I’d talk about drills a tsome point so here goes nothing.
Drills are so important for runners as it supplements both the speed work you do as well as your flexibilty from stretching. I don’t know much about swimming drills but from what I have read about them, it’s the same concept. You’re focusing on one or several (but not all) aspects of your stride just like your stroke in the pool.
I’m no genius on technical terms so I won’t use any. You should do each drill with enough space to go back and forth approximately 50 meters or less. Here are some essential and simple drills you can do 3-4 times a week to keep you running comfortably with good form:
Knee Highs: Very simple. Rapidly pump your arms while you lift your knees as high as possible while moving forward very slowly. A lot of people make the mistake of going forward too quickly while doing these. You should be making forward progress at approximately the speed of an old lady walking through a shopping mall. Be sure to keep your torso perpendicular to the ground, chin slightly down, shoulders level not rounded in or pulled back. Try to keep your feet off the ground as if you were running barefoot on burning coal. Repeat on the way back.
Butt kicks: Same idea except your torso is slightly forward. Kick your own butt as quickly as possible while going the speed of an old lady in a shopping mall. Try to keep your feet off the ground as if you were running barefoot on burning coal. Repeat on the way back
High skips: Keep your body in the same position as your knee highs. The difference is you will be skipping as high and as far as possible while holding your knees up. Your hands should be at your cheeks (one hand at the face cheek the other on the butt cheek) Remember 90 degree bend on your arms. Try to spend the least amount of time on the floor and try to keep your feet off the ground as if you were running barefoot on burning coal.
Quick leg: This one is tricky and hard to explain. you’re goign to jog very slowly (slight faster than an old lady at a shopping mall). you’re goign to count your steps, every fourth step you’re goign to lift your knee as high as possible and kick out but very smoothly and very very quickly keeping good form (torso perpendicular to the ground, shoulders level blah blah blah etc). Don’t stomp. Think of it as you’re a rockette kicking at the christmas spectacular except you’re lifting your knee bent and THEN kicking your leg out straight. Make sure you have the “cheek to cheek” going when you’re doing your quick leg and keeping good form. You should be doing the same leg for each length(for those who can’t count LOL). On the way back switch legs. Then go out and back again switching legs each length.
Kick out skips: ANother tricky one. You’re goign to skip but when you skip you’re goign to kick your legs out like you’re dancing. Really tough to explain. It’s like doign high skips but it requires rythm etc. I wish i could post a video of these, i’ll try to find it or even record myself doing these and posting them somewhere for everyone to see.
Zombie man(woman): Put your hands out in front of you like you’re a zombie from a 1950′s movie. With your knees locked straight, kick your legs as high up as possible keeping your torso straight (requires core strength – all of these require core strength)kind of like a russian soldier excpet kicking up higher. make progress with each step. Go out and back.
Power bounds: Run each length except you’re goign to leap on each stride as far as possible. It’s exactly like high skips except you’re not skiping, you’re just sort of running. Same as always – good form and be light on your feet. go out and back twice
My balls hurt: lock your hands together in front of your crotch as if you got kicked in the nuts with elbows straight. lift your knees and move forward each step (works the hip flexors even more if they’re not already shot by now) keep the torso perpendicular to the ground as much as possible. Go out and back
100 meter striders: build up to a full out sprint very gradually while exaggerating good technique – keep the knees REALLY high and kick out just like your drill but putting it all together. Check to check and light on your feet. go out 100 meters take a quick breather and come back.
That’s all i have for now. Try these out. Your hip flexors and abs will hurt. if you’re not in good enough shape, just do one length for each instead of out and back. Stretch well before you do these to get the full benefit and stuff.
Stretch well afterward and then start your workout.
There are others i can’t explain and they require a lot of coordination which is the whole idea. I hope i can one day record myself as an example. You will get so accustomed to having ot keep coordinated that running with exceptional form feels so easy and natural.
Remember the few golden rules with these and with running in general:
Land lightly on your feet and pretend you’re on hot coal
Keep torso perpendicular to the ground
keep the knees as high as comfortably possible
cheek to cheek (when sprinting)
chin slightly down
shoulders in neutral position
Arms bent 90 degrees
can anyone add to the list i can’t think anymore.
Have fun!
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