Purpose: Increased flexibility of the gluteus, strengthening of hamstring attachment.įind a stable chair or platform. Drive your arm into the air to accentuate the elevation portion of the drive. Purpose: Improvement of "driving" biomechanics and effectiveness of heel-to-toe transition.īegin this drill by skipping lightly the way you did as a child, with two scuffs on the rear leg.Īfter "childlike" skipping for 20 to 25 meters begin toeing off the rear leg more explosively driving higher and higher into the air. Step slightly ahead of the hurdle with your lead leg and pull the trail leg over the hurdle - imagining the trail leg snaking over the hurdle.Īs you pull the trail leg over focus on using that knee to serve as your "pointer," pulling the leg over in one steady motion.Īfter walking through on one leg, start at the beginning of the hurdles using the opposite leg as your trailing leg. Purpose: Developing flexibility of hip flexors and hamstring attachment.įind a set of hurdles (six to eight) where the top of the hurdle is at (or slightly below) the height of your hip. Work up to 10.īe careful not to let the rear leg or knee touch the ground or allow the front leg knee to come over your feet - this will create a strain on the patella. Start with six to seven lunges on each leg. Then step forward with the opposite leg and begin again. From the lunge position allow the front leg to do 90 percent of the work in pulling your body weight back up to the "two feet together" position you occupied in starting. With feet together and hands on your waist step forward 2 to 2 1/2 feet, then lower the rear leg into a 90 degree angle - essentially creating two 90 degree angles: one with the rear leg and one with the front leg. This drill is also exceptional for proprioception and balance. Purpose: Developing strength of quadriceps as well as increasing the strength of a prime mover: the hamstring.
#Fantastic four 3 plot series
Within the series of 10-plus drills we use, there are four I refer to as my "Basic 4." These are relatively low impact drills all runners can use to their benefit. At ZAP Fitness we do drills twice per week for injury prevention and power. Typically, doing drills once per week will engage sufficient muscle memory to be effective. In order to maximize effectiveness, drills are best done later in the day and after some light running (at least 10 to 15 minutes).ĭrills can be completed virtually anywhere however, ideally it is best to find a track or athletic field with a softer surface. Utilized for decades as a means to improve form, prevent injury through muscle stabilization, and increase overall power, drills are also a great way to break up the monotony of your training. As the larger running community becomes more and more aware of strategies to improve its running, however, drills are moving into the mainstream. In the past, drills were often viewed by the running public as a tool used only by "elite" runners - the lithe, explosive athletes with Olympic aspirations.
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