| Main Set | For
a stand-alone running drill workout, perform each drill forl about 5 minutes,
and then run 400m at a moderate pace with the drill focus. These are Bobby
McGee's favorite drills. On his Running DVD they are the "3 Key Drills." |
Drill | Notes | Ankeling
4
x 40 yds
15 secs rest
Video
| Train
foot loading mechanics for midfoot strike - Fold foot down onto surface
from toe to heel, with heel just barely touching before bouncing off
- Push
from glutes, high cadence, minimal stride length
- Relaxed upper body (but
good posture), compact arm swings
| Ankle
Springs
4 x 40 yds
15 secs rest
Video
| Train
elastic loading of lower leg - Hold & lock foot in neutral position
- Keep
knees partially extended
- Maintain forward lean & compact arm swing
| High
Knees
4 x 40 yds
15 secs rest
Video | Train
high knees via extension & unloading, in three stages: - High knees
supported by partner
- High knees supported, partner steps away
- Unsupported
high knees
|
|
