[ss3_player bucket=”Run” video=”Movements/perception.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]
Perception
- ****ALWAYS start with this drill. Unless you have mastered perception you will not get the full benefits from the other drills.
- Rock back and forth (slowly) from heels to toes to get a sense for where the “balls of your feet” are
- Closing your eyes allows you to hone in more closely on the perception
[ss3_player bucket=”Run” video=”Movements/changeofsupport.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]
Change of Support
- Slight back and forth movement from left to right, initiated by a pull of the hamstrings
- Be sure to move the arms in sync with the legs
[ss3_player bucket=”Run” video=”Movements/cycledrillstanding.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]
Cycle Drill – Standing
- Hands on hips and slight bend in knees
- Focus on “scraping” the group behind you by pulling the heels STRAIGHT UP to the butt with the hamstrings
- As you get better at this movement try to scrape the ground faster and faster each time
[ss3_player bucket=”Run” video=”Movements/cycledrillrunning.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]
Cycle Drill – Running
- Same movement as above but inserted into a slooooow run stride
- Can perform this drill by cycling with the same leg continuously or alternating legs
- DO NOT try to perform this drill unless you have perfected Cycle Drill Standing
[ss3_player bucket=”Run” video=”Movements/buttkicks.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]
Butt Kicks
- Slight forward lean and on the balls of the feet
- “Snap” the heels back to the butt by pulling with the hamstrings
- Be sure to maintain the forward lean throughout the run stride
[ss3_player bucket=”Run” video=”Movements/falltorun.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]
Fall to Run
- Lean forward from the ANKLES (with maintaining core integrity) and fall forward till you move into a run
- Do not fall so forward that you have to put the brakes on with your first stride. Only fall far enough so you can use gravity to pull you forward
[ss3_player bucket=”Run” video=”Movements/handstogetherrunning.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]
Hands Together Running
- Hands and arms straight out in front of you while running
- Vertical motion of arms = too much bouncing up and down in your run stride 🙁
- Moderate side to side motion of arms = effective change of support in your run stride 😀
[ss3_player bucket=”Run” video=”Movements/highknees.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]
High Knees
- Be sure to stay light, bouncy and springy on the ball of your feet throughout
- Fast pull from the hamstrings brings the knee up high
- Make sure you pump your arms in sync with your legs
[ss3_player bucket=”Run” video=”Movements/toetaps.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]
Toe Taps
- USE THE HAMSTRING to pull the heel straight up to the butt
- Heel does not move behind you and knee is not lifted (common mistakes)
- Good drill to do with a wall or something behind you
[ss3_player bucket=”Run” video=”Movements/toetapsdynamic.mp4″ player=”vjs” height=”360″ width=”640″ expiry=”3″ autostart=”false” controlbar=”bottom” bufferlength=”10″ image=””]
Toe Taps – Dynamic
- DO NOT perform this drill until you have perfected Toe Taps
- Slight bounce on the ball of the foot while pulling the other foot up with the hamstring
- Hint – before the foot hits the ground think about pulling up. This will soften the landing and increase the use of the hamstrings.