Basic running drills for all athletes and high jumpers


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
Advertisements

About Simon Hunt

As a professional for over 15 years with a strong academic background, Simon has developed dynamic style of personal training. Effective, functional training routines, tailored towards your personal health and fitness goals are what he loves to work towards. This style of training is based around a wealth of experience that includes, working with numerous World and Olympic athletes, developing Norwegian sport champions, preventing heart problems and other diseases through exercise as a medicine, as well as countless private clients. www.sihunt.wordpress,com www.youtube.com/user/SiHunt As professional athlete and personal trainer, i have over 24 years experience in athletics where my expertise lie in the jump events and sprints. I also have knowledge of basketball and gymnastics. I have 15 years experience working as personal trainer 6 of which as an exercise physiologist training heart patients, ranging from angina to transplant, as well as many other specialised conditions i.e. diabetics etc.
This entry was posted in Athletics, Exercise, Fitness, Fuzz Ahmed (Alex Caan), High jump, High Jump Drills, Links, Long jump, mobility, Movement Drills, My training sessions, Plyometrics, posture, sprinting, Strenght and Conditioning, Stretching & Flexability, Track & Field, Training videos, Triple jump, vertical, Vertical power, Videos. Bookmark the permalink.

One Response to Basic running drills for all athletes and high jumpers

  1. IAMAAJUNIORTHLETICTRAINER.INEEDSOFMORINFORMETION

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s