Helps with improved running posture and the development of the hip muscles

Exercise type: sprint/running drill.

Suitable for: runners of all speeds and distances, jumpers and javelin throwers.

Difficulty level: suitable for all.

Benefits: improved running posture and the development of the hip muscles – which are key to running.

How to: hold a light bar 3kg-5kg overhead and while maintaining an upright torso with head looking forward, run forwards by focussing on pulling the foot over the mid shin with each stride.

Hold the toes up and increase speed and stride length, focussing on pulling the heel from the rear of the body to the front.

Foot contacts should be “sharp”.

A coaching cue could be “think pushing the pedals round on a bike”.

There are many variants to this exercise. For example, you can lift the foot higher and cycle the foot closer to the knee. When doing this version, avoid sitting and leaning back and focus on working the heel to the front in a dynamic cycling motion so as to pull the body forward.

How many: try 4x20m with enough recovery to ensure no performance drop-off.

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