by Jonathan Ide-Don, PT, DPT, OCS
The primary goals of this exercise:
Teaching runner how to change speed of running by changing the angle of their forward lean
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!
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.
- Breaking at the hips rather than leaning forward as one unit
- Leading with your chin rather than leaning forward as one unit
- Reaching your foot forward in front of your body rather than keeping your footstrike underneath your hip as you lean forward