Why do running drills? For Strength, Co-ordination, Flexibility, Balance, Functional Stability, Structured Warm-up and fun!
For all drills you want to maintain good posture by drawing naval towards spine, gently clench butt and breath normally. Upright posture, head high, hips high, running action arms, relaxed shoulders, slightly dorsiflex foot and claw ground. Keep balanced and co-ordinated. Be aware of all body movement, position and keep relaxed. (Most can be done over 20m or more unless stated otherwise).
To use drills in a race warm up, select those that mobilize tight areas, activate areas prone to injury and ones that make you feel good and ready for action! Unless it is warm, avoid too many slow, walking drills. If it is hot on race day then use extended drills in shade instead of a longer jog.
Leg swings– Exercises hamstrings, quadriceps, adductors and abductors. Stand tall on one leg and swing free leg forward and back, then out to side and back. Aim to complete x12 of each without putting free leg down. Can also add hip opening leg rotation; knee up out to side, then rotate foot back and bring back to start.
High Knee Walking (A-Walk)– Walk slowly and under control, lifting your knees and hips high and use arms as in sprinting action. Your thigh should reach parallel to ground, dorsi flexed foot. Concentrate on posture and balance. Think about pulling your foot up as if in long grass. Heel travels over opposite knee and close to buttocks. To help engage core more easily, do this drill also with hands held together outstretched above head. Try with 1kg or 2kg medicine ball. Progress to A-Skip.
Arm action – with a partner staying behind and their hands just behind your bent elbows, drive your elbows back into their hands hard and fast without any sideways rotation.
Straight leg march – march forward with straight legs, concentrating on rapidly pulling the free leg back down to the ground. Keep the foot flexed, body vertical and use arms. Make ground contact with the ball of your foot.
Walk Pull Throughs (B-Walk)– Walk forward with high knee, then kick out and pull leg down. Land on ball of foot, directly under the body. Try also with hands above head, try with medicine ball. Progress to B-Skip
Ankle Rolls – Short steps taking ankle through full motion, bending knees. Imagine springs in ankles. Stretches ankle ligaments and calf muscles. Can be done with hands above head and medicine ball.
Straight Leg run – Short strides, knees locked, claw ground, quick feet in scissor movement. Can do sideways (both sides) and backwards. Strengthens calf muscles and hamstrings. Progress from drill gradually to full running stride.
Deadleg run – As above straight legs for three to four steps then bring up right knee quickly and rotate leg and claw foot to the ground, two or four steps and repeat. Start with one side and progress to alternate legs. Only done in a forward direction. Helps with co-ordination and reactions.
High Knees – Simply exaggerate a sprinting action, very high knees, on balls of feet, use arms and concentrate on keeping upright, don’t lean back. Do at a reasonable speed and control posture. Strengthens calf muscles. Progress into full running stride.
Lunges –Start as if you’re going to do a long stride and then reach out and go parallel with the ground keeping the front leg at 90° from the knee, straight back and head high. Hold the position momentarily, then push up off front foot to a vertical position and proceed to next leg. Repeat over 20m. Strengthens thigh muscles. Try also with hands above head as earlier drills or held at shoulder height to the side, plus repeat drill again, but backwards. Can be done with medicine ball above head and with a twist.
Butt kicks – Quick feet, on balls of feet. Bring heel up quickly under butt, knees slightly up. Avoid kicking buttocks behind.
Ankling– Bound along using an active slap of foot, keep knee straight and use ankle power. Keep upright and hips square. Pull toes tight to shin on take off. Helps with elastic leg and calf strength. (10-12m) Progress with shorter ground contact and greater height or take hands over head.
Dead Stops – A difficult drill to perform. Requires core strength and co-ordination. Start in a high knee position, other leg straight, balanced with arms in sprinting position. Bounce of supporting leg and switch legs in the air to end up with other leg in previous position and stop dead, hold momentarily and repeat sequence. Ankle and leg strength/stability are needed in this drill. Done over a short distance initially until proficient enough to do it over 20m. Can also be done with five ‘bouncy’ hops before performing the Dead Stop then transferring to other leg and performing the process again. (15-20 reps)
Hop and stick – Hop on to one leg and hold for 4-5 seconds, then repeat on to other leg. Continue over 20m. Keep balanced, use arms. Helps with leg strength and functional stability. Progress to 2-5 hops then stick and longer hops. (30-40 hops max)
High Skips – Skipping action, aim for height, soon as foot contacts ground push off again, drive with arms and concentrate on good posture. Avoid landing on toes. Power exercise and plyometric in nature.
Bounds – Run forward slowly, then exaggerate time spent in the air by driving into the ground and knee drive up. Leap from one foot to another and use arms. Stretch out on contact with the ground. Land on ball of foot with stiff ankles and knees, avoid landing on toes. Power exercise and plyometric. Don’t attempt until deadstops and hop and stick are mastered. Start with 3×12, progress to 3-5x 12-16, can be done uphill for added leg strength.
Multi directional hops – Hop forward, then hop back, then hop to the right and then 1m to the left. Keep good posture. Can be done with hands above head and also a medicine ball. Strengthens lower legs and also aids stability. Progress to longer hops, also try with rotation.
Sideways skips – Start with legs shoulder width apart. Bring legs together and apart. Repeat sequence and move down the track for 20-25m. Arms swing across body and out. Exercises adductors and abductors. Repeat in opposite direction while facing the same way. Try with hands above head and also medicine ball.
Carioca – move sideways alternately crossing the rear leg infant and behind the lead leg, Quick and light feet. Can progress to add an upwards knee drive for front leg.
Fast feet dribble – Move feet as fast as possible with a circular action, as if feet are on pedals. Bring knees up slightly and feet off the ground. Purely a fast twitch fibre exercise. Gradually increase the size of rotation and progress to a run.
Foot Track (Hop Scotch) – Alternate hop and 2 footed jumps, bouncing along using ankle power, minimum knee bend. Aim to keep ground contact short. Progress to alternating the hopping leg.
Foot and Ankle conditioning- (do barefoot)
- Toe scrunch- pull yourself forward using only your toes.
- Toe yoga (big toe up, others down, then swap)
- Walk on toes (progress to ball of foot, add weight to increase calf load)
- Walk on heels
- Walk backwards on toes
- Walk backwards on heels
- Walk on heels with feet pointing out, ‘duck walk’
- Walk on toes sideways (both directions)
- Walk on outside edges of feet
- Slow heel to toes walk.
- Active plant walk (add weight to increase calf load)
Running Tips by Coach Julie 