Written by: David Burnett, BScH, MScPT, Registered Physiotherapist

Aims of the Drill

• Improve bio-mechanics of running (speed, agility, balance and coordination)
• Improve body awareness
• Injury prevention
• Improve running efficiency and performance

Introduction

• Engage the core (draw your belly button up and in) for all of these exercises
• Start slowly at first to get your technique down and then increase speed and power
• Use this drill as a warm-up before running – or as is – in a training routine 3-4x/week
• Do the drill for approx. 10 min total

A’s – Driving High Knees

• Stay nice and tall while engaging your core. Bring one knee up to waist height (90 degrees) while driving your opposite arm up at the same time to counter act the force. Keep your foot parallel to the ground. After the leg is brought up to waist height, drive the swing leg down to the ground aiming for the area below your hips. This helps to initiate the lift off of the driving leg. While moving forwards, your arms will swing back and forth while the opposing knee is driven up to waist height. (See video)

B’s – Skipping Foot Impact

• Stay nice and tall while engaging your core. This exercise should feel like a skipping motion. Start with a high knee just like the A’s. At the top of the motion reach forwards with your front leg and then pull your foot back under your hips in a clawing like motion. Try to land your foot in a neutral position so the forces are spread throughout the foot. (See video)

C’s – Butt Kicks

• Stay nice and tall while engaging your core. Start in a running motion and bring your feet up to kick your butt. Keep your feet under your hips when they are not driving up to kick your butt. (See video)
• Helps to build strong push off, foot speed and running cadence