Best running form drills

If you are looking to improve your running and sprint form, using form drills is a great place to start.  The best running form drills are the ones that provide the least amount of energy loss because they mimic the efficient movements necessary for optimal running performance.

Our bodies learn through a process known as kinesthesis and/or proprioception (sense of movement).  When an athlete repeats a series of movements accurately in a running drill, their body is learning what positions the joint angles are in, how much tension there is, what kind of contractions the muscles are making, and when.

Keep in mind, if we perform these movements incorrectly, we will be wrongfully teaching the body what we are trying to fix.  So the best running form drills are the right drills that are performed correctly.  Put these ingredients together and you’ll improve greatly.  If you are looking to improve your running efficiency and want to know which drills are the best, here is a list of popular running drills that will help you improve your running form.

 

Running Form Drills


High Knees

The purpose of the High Knees drill is to improve overall coordination, increase hip range of motion, challenge the hip flexors, and improve ground contact explosiveness (high knees is somewhat plyometric).

How to do the High Knees drill:  When performing this drill, the track athlete will travel forward by slightly leaning forward, pumping the arms and driving the knees high with dorsi-flex’d toes (flexed upward) in front of the body.  Be sure to drive the hands/arms to counter-balance the body and only contact the ground with the ball of the foot.

 


 High Knee Butt-kicks

Similar to the High Knees drill, the purpose of the High Knee Butt Kicks Drill is to improve overall coordination, challenge the activation of hip flexors, increase hip range of motion, and improve ground contact explosiveness.  The most important function the High Knee Butt Kicks Drill teaches the track athlete is to improve the recovery phase (after foot leaves the ground) of their running form.

How to do the High Knee Butt Kicks drill:  When performing this drill, the track athlete will travel forward by slightly leaning forward, pumping the arms and driving the knees high with dorsi-flex’d toes (flexed upward).  The most important addition in this drill is that the track athlete will bring the heel underneath the butt/hips and make contact underneath while maintaining a high knee lift.  Reminder:  The track athlete will not kick (make contact) behind the butt.  They will make contact under the butt/hips.

 


 Single Leg Alternating High Knee Butt-kicks

The purpose of the Single Leg Alternating High Knee Butt Kicks drill is similar to the high knee butt kicks drill, except this drill solely concentrates on isolating each leg when performing this drill.

How to do the Single Leg Alternating High Knee Butt Kicks drill:  When performing this drill, start out jogging very slowly and then explosively exaggerate one stride with a high knee drive while making the heel contact under the butt/hips and driving the arms in opposite directions.  Then continue to jog for two steps and then exaggerate the opposite leg’s stride with an explosive high knee drive with opposite arm drive again.  Continue to alternate knee drives with opposite arm drives after every two steps (jogging).

 


 Double Leg Alternating High Knee Butt-kicks

Similar to the Single Leg Alternating High Knee Butt Kicks, the double leg style goes a step further with improving coordination of movement.

How to do the Double Leg Alternating High Knee Butt-kicks drill:  When performing this drill, instead of driving the knee once every two steps, the track athlete will drive the knee 2x in a row on the same side and then jog two steps before repeating the knee drives 2x on the other side.  Remember:  The goal is to drive the knee while having the heel make contact underneath the butt/hips and not behind.

 


 A-skips

The purpose of the A-skips drill is to improve running mechanic coordination, activate hip flexors, and create large amounts of displacement between the feet and hips.  It is one of the most challenging running drills because of the level of coordination needed to execute this drill, but it can be one of the most beneficial drills when it comes to improving running form.

How to do the A-skips drill:  When performing the A-skips drill, the track athlete will travel forward by slightly leaning forward and then drive their knee and opposite arm in front of the body while tapping the ground with a mini explosive hop and then land on both feet underneath the body.  The track athlete will then continue to alternate knee and arm drives with the mini hops as they travel down the track.

 


 Claps

The purpose of the Claps Drill is to improve coordination, activate hip flexors, and create large amounts of displacement just like the A-skips.  This drill is a little challenging because of the level of coordination required for this drill, but can be a great drill for track athletes who struggle with the A-skip drill, or it can be used as an alternative drill to add to the collection of other drills you might use to improve your running form.

How to do the Claps drill:  When performing the claps drill, the track athlete will follow a very similar motion as done with the A-skip, except the track athlete will drive their knee in front of the body while clapping under their knee while tapping the ground with a mini explosive hop.  The track athlete will then land on both feet underneath the body and continue to alternate knee drives/claps with the mini hops.

 


 Walking Dorsi-flex

The purpose of the Walking Dorsi-flex drill is to improve lower leg mechanics and coordination which later translates to improved ground contact explosiveness.

How to do the Walking Dorsi-flex drill:  When performing the Walking Dorsi-flex drill, the track athlete will start by standing with their feet together.  They will then push into the ball of their foot (calf raise) while flexing the toes of the opposite foot upward as that foot leaves the ground.  This is all done while the legs are straight.  Add a slight forward lean and the body will then start to travel forward as the track athlete continues to alternate a walking calf raise while flexing the opposite foot’s toes upward.

 


 Alternating Fast Claw

The purpose of the Alternating Cast Claw drill is similar to the Single Leg High Knee Butt Kicks Drill, except the heel is not going to strike under the butt/hips, and the optimal goal is to teach the body to strike the ground with a pulling action.

How to do the Alternating Fast Claw drill:  When performing this drill, start out jogging very slowly and then explosively exaggerate one stride with a high knee drive and driving the arms in opposite directions.  Once the knee reaches its highest point, the track athlete will then drive their foot downward and pull back onto the track.  When done properly, you should hear a short sound of the foot sliding backward on top of the track.  The track athlete will then continue to jog for two steps and then exaggerate the opposite leg’s stride with an explosive high knee drive/fast claw action.  Continue to alternate knee drives/fast claws with opposite arm drives after every two steps (jogging).

 


High Knee Carioca

The purpose of the High Knee Carioca drill is to improve overall coordination, increase hip range of motion, and challenge the activation of the hip flexors.

How to do the High Knee Carioca drill:  When performing this drill, the idea is to stand tall and then move sideways while performing a grapevine side step shuffle (moving sideways down the track) with a knee drive and then step-over from the trailing leg.  It is similar to the traditional Carioca warm-up drill, except the trailing leg is driven up (knee drive) in front of the body with the foot driving up and over the opposite knee and then stepping down in front of the body only to grapevine shuffle back behind the body later and repeat the process.  Be sure to keep the knees high and maintain arm form that mimics proper running mechanics.  The old traditional style of swinging the arms from side to side only teaches you to rotate the trunk area, which is not good for running form.