Running Drills: Modified Butt Kicks Moving Forward

by Jonathan Ide-Don, PT, DPT, OCS

The primary goals of this exercise:

  1. Teaching runner how to change speed of running by changing the angle of their forward lean

  2. Combining proper running posture, proper pulling, and a proper forward lean

This drill is a progression from the stationary, modified butt kicks.  This drill is more challenging to the stability of running posture, as it adds one layer of instability:  a forward lean.  Once you have mastered the stationary modified butt kick drill, give this drill a try!

How:

This drill starts by performing stationary modified butt kicks.  Lean forward slightly from the midsection while maintaining proper tall posture and pulling technique.  As you lean forward just a couple of degrees, you will start to move forward.  As you lean forward at a greater angle, you will move forward even faster.

Start with a slight forward lean covering 10 meters distance.  Progress by increasing your angle of forward lean and increasing the distance covered to 20-40 meters at a time.

COMMON MISTAKES

  1. Breaking  at the hips rather than leaning forward as one unit
  2. Leading with your chin rather than leaning forward as one unit
  3. Reaching your foot forward in front of your body rather than keeping your footstrike underneath your hip as you lean forward
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