As most weathered athletes have heard, we do drills to increase our running economy, power production, and agility. Though many of us don’t understand WHY we do these drills. We go through the movements, have a picture in our mind, but can’t quite put two and two together of there specific purposes. This article, along with one being released on August 25th, 2012 will attempt to put a clear understanding of the purpose of drills.
Running speed is a combination of (Stride Length) x (Stride Rate). The following drills allow for an athlete to
develop different sections of his or her stride. While not all the drills directly relate to a
particular variable (Length vs. Rate), many of the drills increase general
running economy and allow for a passive movement to be graceful.
Passive Movements
"Increase Efficiency = Increase Stride Rate"
Unlike common perception, almost all
movements of running should be passive, except for the push off phase. These first few drills allow the runner to
learn these passive motions in an active way. The stride rate not only
requires higher speed of passive movements, but the ability to “fire” and
contract muscles quickly.
Drill Focus Purpose
Learn how to do High
Knees
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This drill focuses on driving the knee forward
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Form Movement
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Learn how to do Butt
Kicks
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Drive the heel of the foot toward your butt
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Form Movement
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Learn how to do Egg
Shells
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Fire your legs up and down as quickly as possible
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Muscular Adaptation
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Bounding
"Increase Strength =
Increase Stride Length"
(3 Variations)
Bounds
Learn how to Bound.
This drill allows for an Athlete to
develop a longer stride length. Without
worrying about stride rate, the athlete can focus on taking the longest stride
per step possible. This drill needs to
be practiced properly as an athlete can develop an “overstride” which can lead
to inefficiencies and injury.
High Skips
Learn how to High Skip. High Skips are a variation of the Bounding
technique where an athlete develops the push off phase of running. The over exaggerated arm swing allows for a
higher jump and therefore requires more strength on impact yet can develop a
stronger push off phase.
Swims
Learn how to do the “Swim” drill on
August 25th, 2012 in “Why we do drills for Running Part 2.” This drill is a variation of Skips and is
used by many jumpers. The only
subtracted difference is there is no “skip” phase between push offs. This drills focuses on force production
rather than stride length, or rate. This
bounding drill requires and develops the most strength.
Active Movements
"Sustains Momentum = Increase Efficiency"
Straight Legged Bounding
Learn out to Straight-Leg Bound. While this drill does not focus on stride
rate or length, High Kicks allow for an athlete to better understand how their
foot should make contact with the ground.
The foot should have a constant “pulling” motion rather than the usual
“stop and go” impact that usually occurs with most runners.
Falls
Learn how to use the Falling Drill (“Segway”
drill in Video). This drill teaches an
athlete the proper lean for running which is usually a neglected part of running
education. As described above, running
is almost an entirely passive motion.
The proper lean forward recruits and allows passive motions to take
place more efficiently.
Tip: While on a treadmill, lean on the forward handle while running. This will allow you to practice the forward
lean while running without feeling uncomfortable and unsafe.
Backwards Running
Learn how to use the Backwards Running drill. With this drill an athlete can more easily experience
and recognize the “falling” motion that should be felt when running
forwards. After the feeling is learned,
the athlete can apply this experience of “falling” or consistent momentum when
running regularly.
Conclusion
We may do drills regularly, and may
even execute them properly, but we don’t always actively think of each drills
purpose. We passively execute drill
after drill without consciously thinking about what we are developing. The next time you do your drills, actively
think about what you’re doing to properly execute and learn the required
movements and adaptations. Tune in on August 25th to see a video special on where drills fit into perfect form!
