‘TECHNICALS’ Dynamic run drills for strength and flexibility: [Thanks to Mat Baker] General Instructions: Posture and form are paramount. Drills should be done once warmed up, or at the end of a run, 2-3 times per week. Above all: do not forget about those arms and your breathing. 1. Arm Swings: Variable. Stretch sholulders, chest and rib cage. Stride 2. Side Skip ( both directions ) Stretch and strengthen ab/adductors. 3. Toe Flick Activate hip flexors / hip joint. 4. Cross-over/ Grapevine ( both directions ) Stretch and strengthen hip rotators and ab/adductors. Reaching back leg then driving up / over the front. 5. Leg Swings Forward, side, figure 8. Striding 6. Ankling Concentrate quickly snapping feet off the ground. 7. Bum-kicks Stretch quads, strengthen hamstrings. Hips forward, knees behind hips. 8. Backward Skip Heel to bum. 9. Backward Walk or Run Stretch and strengthen glutes, hamstrings and quads. Heel to bum and stride out. 10. Air Canada Stride 11. Walking High Knee March: ‘A’s’ Stretch glutes, strengthen hip flexors. 12. ‘A’ Run Toes/feet up: dorsiflect. 13. Knee up, Heel out, Foot Pull Backs: ‘B’s’ Stretch glutes and hamstrings, strengthen hip flexors, quadriceps, and hamstrings. Dorsiflect 14. Walk toes Toes out / toes in. 15. Heel Walk Stretch calves, strengthen toe extensors. Toes curl under. 16. Two step 17. Barslov Stride Exhale ... Say, ‘Thank You’, give yourself a little pat on the back, and run gently. Steve |