FORM DRILLS
There are a few of many possible form drills to warm up your body, improve your running form, increase your agility and improve your running economy. I would suggest doing these form drills after a proper warm up and before any workouts or races.
ACCELERATION STRIDES
MUSCLES STRENGTHENED
- Primary: Semitendinosus, Semimembranosus, Biceps femoris (Hamstrings), Gluteus maximus, Quadriceps muscles.
- Secondary
PARTS OF BODY STRENGTHENED
- Primary: Front and back of upper leg, buttocks, calf.
- Secondary
MOTIONS STRENGTHENED
- Running, jumping
TECHNIQUE
Warm up with 2 to 5 minutes of easy running. You may also do these drills after your daily workout. Begin by performing a slow jog. Gradually increase your speed to 100 percent effort. The total distance run should be around 100 meters. Jog easy for 100 meters and repeat. Be sure to steadily and gradually increase your speed over the entire distance. Repeat for the desired number of repetitions.
THINGS TO WATCH OUT FOR
- Do not attempt this exercise if you’re not conditioned for high intensity activities.
HEEL KICK DRILL
This is a medium intensity exercise that is suitable only for intermediate to advanced athletes.
MUSCLES STRENGTHENED
- Primary: Hamstrings, Gastrocnemius, Soleus
- Secondary
PARTS OF BODY STRENGTHENED
- Primary: Back of upper leg, back of lower leg.
- Secondary
MOTIONS STRENGTHENED
- Running, jumping
TECHNIQUE
- Begin by performing a slow jog. Using a short stride and bouncing on your toes, raise your heels as high as possible behind your body. Attempt to bounce your heels off of your buttocks. Most of the movement should be with the lower leg. The upper leg should not move very much. Concentrate on raising your heels as high as possible. There should be little forward distance covered, but keep moving forward.
- Repeat for 30 to 50 meters.
- Repeat for the desired number of repetitions.
THINGS TO WATCH OUT FOR
- Breath throughout the exercise
- Do not lock your knees at any time during this exercise.
- Do not attempt this exercise if you’re not conditioned for medium intensity activities.
HEEL SLIDES
This is a medium intensity exercise that is suitable only for intermediate to advanced athletes.
MUSCLES STRENGTHENED
- Primary: Hamstrings, Gastrocnemius, Soleus, hip flexors.
- Secondary
PARTS OF BODY STRENGTHENED
- Primary: Back of upper leg, back of lower leg.
- Secondary
MOTIONS STRENGTHENED
- Running, jumping
TECHNIQUE
- Begin by performing a slow jog. Using a short stride and bouncing on your toes, raise your heels as high as possible but do not allow your heels to travel behind your body. Imagine a wall at your back. Bring your heels back so that your feet are flat against the imaginary wall and bring them up as high as possible. Your heel should bounce of off your buttocks. Both upper and lower leg action is involved in this exercise. There should be little forward distance covered, but keep moving forward.
- Repeat for 30 to 50 meters.
- Repeat for the desired number of repetitions.
THINGS TO WATCH OUT FOR
- Breath throughout the exercise
- Do not lock your knees at any time during this exercise.
- Do not attempt this exercise if you’re not conditioned for medium intensity activities.
HIGH KNEE DRILL
This is a medium intensity exercise that is suitable only for intermediate to advanced athletes.
MUSCLES STRENGTHENED
- Primary: Gastrocnemius, Soleus, Hip flexors, hamstrings.
- Secondary
PARTS OF BODY STRENGTHENED
- Primary: Front and back of upper leg, back of lower leg.
- Secondary
MOTIONS STRENGTHENED
- Running, jumping
TECHNIQUE
- Begin these form drills by performing a slow jog. Using a short stride and bouncing on your toes, raise your knees as high as possible on each stride. Concentrate on raising your knees as high as possible. There should be little forward distance covered, but keep moving forward.
- Repeat for 30 to 50 meters.
- Repeat for the desired number of repetitions.
THINGS TO WATCH OUT FOR
- Breath throughout the exercise
- Do not lock your knees at any time during this exercise.
- Do not attempt this exercise if you’re not conditioned for high intensity activities.
QUICK FEET DRILL
This is a medium intensity exercise that is suitable only for intermediate to advanced athletes.
MUSCLES STRENGTHENED
- Primary: Gastrocnemius, Soleus, Hip flexors, hamstrings quadriceps.
- Secondary
PARTS OF BODY STRENGTHENED
- Primary: Front and back of upper leg, back of lower leg.
- Secondary
MOTIONS STRENGTHENED
- Running, jumping
TECHNIQUE
- Begin by performing a slow jog. Using a short stride and bouncing on your toes, raise your knees as high as possible on each stride. Concentrate on decreasing the time of contact between your foot and the ground. As soon as your foot hits the ground, quickly spring if off of the ground and into the high knee position. There will be little forward distance covered, but keep moving forward.
- Repeat for 30 to 50 meters.
- Repeat for the desired number of repetitions.
THINGS TO WATCH OUT FOR
- Breath throughout the exercise
- Do not lock your knees at any time during this exercise.
- Do not attempt these form drills if you’re not conditioned for high intensity activities.
QUICK STRIDE DRILL
This is a medium intensity exercise that is suitable only for intermediate to advanced athletes.
MUSCLES STRENGTHENED
Primary: Gastrocnemius, Soleus, Hip flexors, hamstrings, quadriceps.
Secondary:
PARTS OF BODY STRENGTHENED
- Primary: Front and back of upper leg, back of lower leg.
- Secondary
MOTIONS STRENGTHENED
- Running, jumping
TECHNIQUE
- Begin by performing a slow jog. Increase your stride rate so that you are taking as many strides as possible in 25 meters. Concentrate on foot speed and quickness. Try to keep your feet directly under you center of gravity with a flat footed or slightly ball of feet landing.
- Repeat for the desired number of repetitions.
THINGS TO WATCH OUT FOR
- Breath throughout the exercise
- Do not lock your knees at any time during this exercise.
- Do not attempt this exercise if you’re not conditioned for high intensity activities.
ACCELERATION STRIDES
MUSCLES STRENGTHENED
- Primary: Semitendinosus, Semimembranosus, Biceps femoris (Hamstrings), Gluteus maximus, Quadriceps muscles.
- Secondary
PARTS OF BODY STRENGTHENED
- Primary: Front and back of upper leg, buttocks, calf.
- Secondary
MOTIONS STRENGTHENED
- Running, jumping
TECHNIQUE
- Warm up with 2 to 5 minutes of easy running. You may also do these drills after your daily workout. Begin by performing a slow jog. Gradually increase your speed to 100 percent effort. The total distance run should be around 100 meters. Jog easy for 100 meters and repeat. Be sure to steadily and gradually increase your speed over the entire distance. Repeat for the desired number of repetitions.
THINGS TO WATCH OUT FOR
- Do not attempt this exercise if you’re not conditioned for high intensity activities.
