Text Coach Fred Benlein at (516) 728-4754 for a workout!
DRILLS:
Butt Kicks - improves hip flexor flexibility and strength and reinforces high cadence
Lift one foot in a straight line towards the bottom of the butt and then straight down again. A quick drill with a fast turnover; alternate legs as fast as possible.
High Knees – reinforces midfoot landing, high cadence, and hamstring flexibility
Bring knee up to hip height before putting it down again. As your knee comes up, swing and drive your opposite arm upwards. This should be a rapid drill, so alternate your legs as fast as possible.
A-Skip – reinforces midfoot landing, high cadence, and improves coordination
Drive knee up forcefully lifting you off the ground. Keep toes drawn up towards your shin. This is a small skip since you land on the same foot and then switch.to hip height before putting it down again. As your knee comes up, swing and drive your opposite arm upwards. This should be a rapid drill, so alternate your legs as fast as possible.
Carioca - improves coordination and increases hip flexibility
Bring right foot over your left foot and move hips to the left. Then rotate to the right as you bring your left foot over your right foot, while moving your right foot backward. Make sure your torso is moving with your feet. When you bring your right foot over your left, you should rotate your torso left and bring your left arm across your body in a twisting motion.
Bounding - increases foot, calf and hamstring muscle power and develops single-leg stance stability necessary to maintain fluid running form while fatigued
On a flat or very slightly downhill slope, alternate thrusting into the air off one leg in an exaggerated skipping motion. The focus should be on a powerful leap into the air and a quick cadence. Your arm motion should be synced to the opposite leg’s action, holding steady for the brief moment while you’re off the ground.
Strides - controlled sprints.
Start from standing. Gradually increase speed for 30-40 meters and then maintain high speed with good, controlled form for another 40-60 meters.
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