Great Running Drills

November 16th. 2015, 2:04am

You should check drills every some short period when you are feeling fresh, once a week is better, this is to make sure you will be more concentrate on the sport you are doing.
At the first, do not be hurry, just two repeats in one drill is enough, and this can be developed to 4 times at one time. To make it better, it is enjoy yourself and do not be too nervous. To be too nervous or not relax will waste much more energy and do hard to body. Good effects will be brought to you gradually.
Warming Up and Stretching
You should not start the running drills with no enough and properly warm up activities. The warm up time do not need so much, about 20 minutes is enough, this can make you performance better and arrive the final goal of healthy sport exercise.
Make sure your calves and hamstrings are adequate stimulated. In the condition that you have some original injury or do not feel so good, you would better take the exercise when the injury parts are all ok. Practice when you are totally healthy and move freely.
Better performance will get if do the drills on soft surface, such as plastic track, the natural grass may be the best.
DRILL 1 – High Knee Running
Drills are finally make you stride longer and improve knee lift when you pick up the pace.
First jogging at slow speed, when you feel more comfortable and freer, make the speed faster to get most steps in a short time, the distance may need only 20m. Or only high knee action is enough. The principle of high knee running is to put your lets in front of you and make sure that is done in upright posture. Speed is not so important than the steps you make. All this step is to help you feel freer for the drill.
DRILL 2 – Bum Kick
The purpose of drill is to increase stride frequency and improve knee lift when you are going for the pace. Bum Kicks is similar to the high knee running, but its better for hamstrings.
Start it somehow like the high knee running, and slowly make the jogging faster. Let the heel literally hit bum. Do like this for nearly 20m.
DRILL 3 – Pull Throughs
By this drill, you may get your leg in right position to make your stride more powerful, to strength the stride length.
Start it by walking in upright position, it is somehow like a hurdler, bring your leg down and touch the ground heavily. This can be done by putting gravity center. Drive up toes when foot arrive the ground surface, do the same posture with another leg for at least 12 times.
DRILL 4 – Bounding
Bounding can help you develop legs and make it stronger, in this way make stride length longer.
Start it with slow jog – lift legs up and ahead bounding. Do the same with alternative leg. But with doing that, you would have to keep good form, keep head up and drive with arms, this can combine whole body together.