The reasons we do running drills are numerous.

Drills replicate the movements we should do whilst running, helping us keep good running form.

Drills are all part of the warmup process and there is less chance of getting injuries because the drills help the athlete to recruit the muscles they will use when running.

Additionally, being able to complete effective drills will help the athlete to become more efficient in their movements which will enable them to perform better, whether in training or in competition.

Keeping this good running form will become second nature because repeatedly turning the correct patterns of movement into muscle memory means athletes can perform drills easily and also will feel it is a natural way to complete their activities.

Most drills are best done on a soft surface, whether that be running track, trail or on grass.

Performing drills after a preliminary warmup, for a distance of between 15 and 30 metres is ideal and each drill can also be repeated 2 or 3 times if it is felt it is needed. This could be repeated as individual drills or as a sequence.

Drills can be done prior to any run and the shorter the run, the longer an athlete will warm up and drill for. For example, a 100m sprinter will warm up and drill for up to 45-60minutes because they need to be physically ready for a high intensity of physical stress as soon as the race starts. For most of our sessions we do not require this amount of time to spent preparing to run.

The videos and pictures here will will give you a visual of how the drills can be done and are demonstrated by one of our Fitmums and Friends junior athletes.

High Knee Drill

• Walk and/or Run
• Drive knee upwards
• Keep body upright and tall
• Looking forwards, not at your feet.
• Arms driving at 90°
• Knee lifted with thigh at least parallel to the ground.
• Dorsiflex toe – pointed upwards

High Knee Pause Drill

• Hold in position for 1.5 seconds
• Concentrate on maintaining balance through the core
• Keep body upright and tall
• Looking forwards, not at your feet.
• Arms driving at 90°
• Knee lifted with thigh at least parallel to the ground.
• Dorsiflex toe – pointed upwards

High Knee Raise Drill

• Walk and/or Run
• Drive the knee upwards
• Maintain balance through your core
• Keep body upright and tall
• Shoulders back, chest forward
• Looking forwards, not at your feet.
• Arms driving at 90°
• Knee lifted with thigh at least parallel to the ground.
• Dorsiflex toe – pointed upwards

Side Skip Drill

• Start with static skip to get the rhythm
• Do not cross feet
• Lateral (sideways skipping movement)
• Advance from low knee to high knee lift
• Keep body upright and tall
• Looking forwards, not at your feet.
• Arms driving at 90°
• Knee lifted with thigh at least parallel to the ground.
• Dorsiflex toe – pointed upwards

Carioca Drill

• Cross RF over LF
• Move LF out to wide stance
• Cross RF behind LF
• Move LF out to wide stance
• Keep body upright and tall
• Flex your core to maintain stability as you twist and turn
• Looking forwards, not at your feet.
• Arms move horizontally as you twist and turn to help balance.

A - Skip Drill

• Use a short skip to bounce powerfully from the ground
• Lift the knee high.
• Keep body upright and tall
• Looking forwards, not at your feet.
• Arms keeping rhythm, elbows tucked in tight.
• Dorsiflex toe – pointed upwards
• Advance to C-skip by skipping with knee and then skip to open the hip and alternate

B - Skip Drill

• Keep body upright and tall
• Hips need to be aligned.
• Maintain your solid core.
• Strong contact and push with foot (pawing motion)
• Looking forwards, not at your feet or outstretched leg.
• Arms driving.

Straight Leg Drill

• Keep body upright and tall
• Hips need to be aligned.
• Maintain your solid core.
• Keep legs straight
• Strong contact under hips (negative strike)
• Powerful bouncing lift with whole leg.
• Arms driving.

Side Step Drill

• Keep body upright and tall
• Maintain stability through the core.
• Lift arms from low to parallel with the ground.
• Step (skip) sideways
• Do not cross feet.
• Looking forwards, not at your feet.