Track Workout
- Skipping DrillsObjective: Skipping drills focus on coordination,
balance, relaxation, loading and unloading the springs.
| Warm Up | Perform a standard
warm-up. | | Main Set | Perform
each drill for about two minutes. If this is a stand-alone workout, following
each of the five drills, run 400m at moderate pace focused on loading and unloading
your springs. It may help to start each run with some skipping and then transition
to running. |
Drill | Notes | Low
Skipping
4 x 40 yds
15 secs rest
Video
| Focus
on lower leg - loading and unloading - Short, low strides
- Quiet
impact - no slapping, no scuffing
- Relaxed upper body - normal, compact
arm swing
| High Knee Skipping
4
x 40 yds
15 secs rest
Video
| Focus
on upper leg - loading and unloading - Pop the leg off the surface
- Weightless
knee - get the knee high without feeling that you are doing any heavy lifting
- Push
the leg down to cause the elastic pop - think "GLUTE"
| Rotational
Skipping
4 x 40 yds
15 secs rest
Video | Train
dynamic spatial awareness, body movement and foot usage - Skip through
a 360° rotation - no spinning
- Skip in every quarter (every 90°)
- Arms
- still until comfortable, then normal arm movement
- Learn to rotate in
one direction until comfortable
- Then learn to rotate in less comfortable
direction
- Learn to rotate in alternating directions
| Max
Hang Time Skipping
4 x 40 yds
15 secs rest
Video | Functional
power development, coordination and timing - Build height of skip very
gradually
- Achieve height through timing and coordination (not brute force)
- Stay
tall, use arms to maximize hang time
| Backward
Skipping
4 x 40 yds
15 secs rest
Video | Coordination
and counter drill (unwind from skipping forward) - Stay tall, chop the
foot down
- Keep the arms going
- Keep the leg recovery quick
|
| | Cool
Down | 15 minutes - walk 400, stretch for remainder of 15
minutes |
|
