These are the three basic drills required to train running technique. Ankle roll, heel pic up and high knees. In the video each of these are demonstrated for 5 meters with a transition into running over 10 meters. Each drill should be performed 3 times each, with a good technique including, straight arms in line with the shoulders, a straight body with the head directly above the shoulders and an upright body position while accelerating into the running. Each step should be no longer than about 30 cm with a high tempo that is maintained through out the transition running at the end of the drill. The ankle rolls should have a large range of movement at the ankle and the body weight to be controlled with the big toes. The heel pic ups should be done with a vertical motion of the foot, allowing the foot to contact with the butt. The toes need to be held up to give a flat foot contact on the floor. The high knees is the same as the heel pic up with no foot contact with the butt, allowing the knee to come high in front of the hips. The straight leg drills in video three are to be done with a quiet foot contact on the floor and an upright body. Good range of movement at the ankle is needed to keep the drill going. This requires strong calfs and develops the plyometric aspects of the running technique. The unilateral isolation of the leg actions in performing a heel pic up with one leg is an excellent way of developing the motor control required to run a good curve.
Video one includes:
- 3 x Ankle rolls 5m + transition to running 10m
- 3 x Heel pic up 5m + transition to running 10m
- 3 x High knees 5m + transition to running 10m
Video two includes:
- 3 x Ankle rolls 5m + Heel pic up 5m + transition to running 10m
- 3 x Ankle rolls 5m + Heel pic up 5m + High knees 5m + transition to running 10m
Video three includes:
- 3 x Straight leg delicate jogging 20m
- 3 x Straight leg delicate jogging, single leg heel pic up 10m each leg, total 20m
- 3 x Straight leg delicate jogging, single leg heel pic up RRR + LLL 20m
