4 Sep 2002
Every Monday morning at UCSD the Elite Team get together for an easy run followed by Running Drills. If you interested in improving your run, you can try those drills after your easy run/runs. Remember your legs need to be fresh to do drills otherwise you won't be able to do it properly.
Here it go:
After a 20 to 25 minutes of very easy run....
#1 Arm rotations - Start walking moving your arms in circular movements, moving forward when walking forward and moving back while walking back. Do it 3 times.
#2 Leg bounce - Hold to a wall or bar and bounce your legs side to side. Keep your legs relaxed. After you alternate the legs, do bouncing front and back. Do 2 times of 20-30s each leg, each exercise.
#3 Walk with toes push off -Walk landing on your heels and pushing off on your toes, keep your arms at 90 degress using the "kick back" arm movement. Do 4 times with the 3rd and 4th a little faster. Remember your arms should be coordinated as if you were running.
#4 Same as above with high knees.
#5 Butt kick with toe push off - Butt kick with slow movements keeping your legs straight down align with your torso, land on your heels and push off on your toes. Do it 4 times.
#6 Hand Kick - Kick your hand with straight leg. Left leg with right hand, right leg with left hand. 4 times.
#7 Short Skip - Skip short (small stride) on your toes. Again it's important to pay attention to your amr movements, keep it coordianted. 4 times.
#8 Same but going backwards.
#9 Skip on Circles - Skip short rotating to the right and left and even a full circle. Alwasy alternate sides. 3 times.
#10 Skip for height - Long skips trying to reach high not far. Get your knees high and using your arms to help on your jump. 4 times.
#11 Skip for Distance - Long skips to reach long distances (like a triple jump) 3 times.
#12 Skip for Distance going back - I know it sounds crazy but it's possible !!! 3 times.
#13 Side walking - Keep your arms straight up, paralel to the ground, walk putting one leg crossing in front of the other, alternating front and back. Use your head moving to the left and to the right. Kinda of salsa dancing, I hope you understand..... 2 times each side.
#14 Same as above but running.
#15 Tempo Drill- Start running in place with short strides and get a tempo, without changing your tempo start to elevate your legs (high knees) and finish with a stride (run) All done with the same tempo. Do about 20s of each phase and repeat it 4 times.
I know it's hard to explain, specially with my not soo good english. Anyway if you have done the drills with me and want to help to explain it would be nice.
Go for a 10 to 15 minute run and you 'll feel the difference.