Drills Library

A reference guide to drills used in practice. Each drill includes coaching cues and will have photos and videos added as they become available.

Stretches

Dynamic stretches prepare the body for activity through controlled movement; static stretches are held after a run to improve flexibility and aid recovery.

Hamstring Sweeps

2 x 20 meters

Walking hinge drill where you tip forward over each straight leg and sweep your hands toward the ankle before standing back up. Dynamically loosens the hamstrings and trains hip-hinge awareness.

Coaching Cues

•Step forward and shift weight onto that leg
•Hinge at the hip with a flat back — don't round the spine
•Reach hands toward the ankle, feeling the stretch in the hamstring
•Stand back up tall before stepping onto the next leg

Walking Quads

2 x 20 meters

Walk forward and briefly pull each heel up to your glute with each step. Dynamically stretches the hip flexors and quads and challenges single-leg balance.

Coaching Cues

•Stand tall — avoid leaning forward as you pull the heel up
•Pull the heel toward the glute, not out to the side
•Squeeze the glute of the standing leg to deepen the stretch
•Hold for one breath, then step through

Straight Leg Kicks (Toy Soldiers)

2 x 20 meters

Walk forward and kick each straight leg up to meet the opposite outstretched hand. Dynamically stretches the hamstrings and challenges coordination and balance.

Coaching Cues

•Keep the kicking leg straight throughout the movement
•Reach the opposite hand forward to meet the foot
•Stay upright — don't lean back as the leg comes up
•Keep a brisk, rhythmic pace

Walking Knee Grabs

2 x 20 meters

Walk forward and hug each knee to your chest with each step, pausing briefly before stepping through. Stretches the glutes and hip external rotators while training balance on a single leg.

Coaching Cues

•Stand tall on the support leg — don't sink in the hip
•Pull the knee in toward your chest, not just up
•Hold for one breath before releasing
•Step through smoothly without plopping the foot down

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Toe Raises (Straight, In, Out)

2 x 20 meters (cycling all three positions)

Cycle through three foot positions as you move forward — toes straight, toes in, and toes out. In each position, rise up on the balls of your feet, lower back down, then take one regular step before rotating to the next position. Strengthens the calves, ankles, and the small muscles of the foot across multiple angles.

Coaching Cues

•Set your feet in the position (straight, in, or out), then rise up slowly and with control
•Lower heels back to the ground before taking your step — don't rush through
•Take one normal step forward, then rotate to the next foot position
•Stay tall throughout — don't let the hips shift as the foot angle changes

Heel Walks

2 x 20 meters

Walk forward balanced entirely on your heels with toes lifted off the ground. Strengthens the tibialis anterior (shin muscle) and improves dorsiflexion — key for efficient foot strike.

Coaching Cues

•Pull toes up as high as possible and hold them there
•Walk forward on your heels only — no toe contact
•Keep your core tight to help maintain balance
•Take short, controlled steps

Warm-Up Drills

Dynamic movements to activate muscles and prepare the body for running.

Walking High Knees

2 x 20 meters

Jog forward flicking heels up toward glutes with each stride. Develops hamstring flexibility and reinforces heel recovery under the hip.

Coaching Cues

•Kick heel directly up under your hip, not behind
•Keep thighs pointing straight down
•Maintain a quick, light cadence
•Relax the upper body

High Knees

2 x 20 meters

Run in place or forward driving knees up to hip height with each step. Focuses on hip flexor activation and quick ground contact.

Coaching Cues

•Drive knee up to hip height
•Stay on the balls of your feet
•Pump arms in opposition to legs
•Keep torso tall and upright

A-Skip

2 x 20 meters

A skipping motion where the knee drives up aggressively on the skip step. The foundation drill for developing proper running form and hip drive.

Coaching Cues

•Drive the knee up powerfully on the skip
•Pull the foot up under the knee (dorsiflexed)
•Land on the ball of the foot under your hip
•Opposite arm drives forward with the knee

B-Skip

2 x 20 meters

A-Skip with an added pawing extension of the lower leg before landing. Teaches the leg to cycle under the body and reinforces proper foot strike.

Coaching Cues

•Begin like an A-Skip with a knee drive
•Extend the lower leg forward before landing
•Paw the foot back and down under the hip
•Keep the motion smooth and controlled

C-Skip

2 x 20 meters

An A-Skip variation where the same leg drives up, then swings out to the side before switching. The leg traces a C-shaped arc — up, then out — developing hip mobility, coordination, and body control.

Coaching Cues

•Shoulders down and back, hips tucked under — stand tall with a light core engagement
•Start like an A-Skip: drive one knee up on a hop, then land on two feet
•Same leg swings out wide on a hop, then land on two feet again — that's one full cycle
•Learn the pattern slowly before adding rhythm — coordination first, cadence second

Carioca/Karaoke (Grapevine)

2 x 20 meters each direction

Moving laterally with alternating front and back crossover steps. Loosens the hips and improves lateral coordination and hip mobility.

Coaching Cues

•Travel sideways with crossover steps
•Rotate hips fully with each cross
•Keep feet quick and light
•Look straight ahead, not at your feet

Leg Swings (Forward & Back)

10-15 swings each leg

Standing on one leg, swing the opposite leg forward and back in a controlled arc. Opens up hip flexors and hamstrings dynamically.

Coaching Cues

•Hold a wall or fence for balance
•Keep the swinging leg relatively straight
•Let the leg swing freely — don't force it
•Gradually increase range of motion

Leg Swings (Side to Side)

10-15 swings each leg

Facing a wall, swing one leg across the body and out to the side. Opens the hip abductors and adductors before activity.

Coaching Cues

•Face the wall with hands for balance
•Swing leg across your body then out wide
•Keep hips square and facing forward
•Gradually increase the range of motion

Form & Technique Drills

Drills that reinforce efficient running mechanics and body position.

Posture Fall (Lean Drill)

5 repetitions

Stand tall, then lean forward from the ankles until you must take a step. Teaches athletes to drive forward from the ankle, not by hunching the torso.

Coaching Cues

•Stand tall with feet together
•Keep body in a straight line — head, hips, heels aligned
•Lean forward from the ankles only
•Catch yourself by stepping forward naturally

Wall Drills

3 x 10 reps each leg

Leaning against a wall at an angle, alternate driving knees up in a single-leg or alternating pattern. Isolates hip drive and foot placement.

Coaching Cues

•Lean into the wall at roughly a 45-degree angle
•Body forms a straight line from head to heel
•Drive one knee up, then alternate
•Keep the foot dorsiflexed (toes pulled up)

Ankling

2 x 20 meters

Moving slowly forward while cycling each foot in a small, quick circular arc close to the ground. The ankle snaps down and springs back up with each contact, training the elastic stiffness needed for efficient ground contact in running.

Coaching Cues

•Keep ground clearance very low — foot barely rises
•Let the ankle snap down and rebound like a spring
•Minimal knee lift — this drill lives at the ankle, not the hip
•Move slowly forward; fast feet, slow progress

Quick Feet

2 x 20 meters

Moving forward with very short, rapid steps staying on the balls of the feet. Trains high turnover rate and coordination between foot strike and arm drive.

Coaching Cues

•Take tiny steps as fast as possible
•Stay on balls of feet — heels never touch
•Keep knees soft, not locked
•Move arms quickly to match the foot cadence

Strides

4–6 x 80 meters

Controlled accelerations of 60–100 meters, building to about 90% effort and then decelerating. Teaches controlled speed and proper form at faster paces.

Coaching Cues

•Gradually build speed over the first 20 meters
•Maintain tall posture — don't lean or strain
•Stay relaxed through shoulders and hands
•Float at top speed; don't force it

Straight Leg Bounds

3 x 20 meters

Bounding forward with legs kept straight through the push-off, driving the whole leg back and down rather than bending at the knee. Emphasizes hamstring and glute activation through hip extension and teaches athletes to generate power from the entire leg.

Coaching Cues

•Keep the swing leg straight as it drives forward and back down
•Push off with hip extension — drive through the glute and hamstring
•Land on the ball of the foot with a pawing, sweeping action
•Stay upright — don't hinge at the waist as the leg swings

Fast Leg

2 x 20 meters each leg

Moving forward, one leg cycles (up and back down under the hip, like an A-skip) while the other leg stays straight and only moves in a straight-leg motion. The cycling leg is what produces the power to propel you forward — not the straight leg. This is a power drill, not a speed drill: focus on driving into the track, not just picking the foot up and putting it down quickly.

Coaching Cues

•The cycling leg drives up and strikes back down under your hip — same mechanics as an A-skip
•The straight leg stays straight throughout and only moves in a straight-leg motion
•It's the cycling leg that moves you forward — drive it with power, not just speed
•Tip: start with straight-leg toe taps to find your rhythm before adding power

Alternating Fast Leg

2 x 20 meters

The fast leg drill performed on both sides — every other step switches which leg is cycling. After practicing fast leg on each side individually, combine them so the cycling leg alternates with each step.

Coaching Cues

•Every other step, switch which leg is cycling and which stays straight
•Maintain the same power-focused mechanics as fast leg on each side
•Start with straight-leg toe taps to build into the rhythm before switching
•Don't rush the switch — keep the cycling leg driving into the track on each rep

Double Alternating Fast Leg

2 x 20 meters

A progression of alternating fast leg where you perform two cycling reps on one side before switching. Do fast leg right twice, then fast leg left twice, and repeat to the end of the distance.

Coaching Cues

•Two cycles on the right, two cycles on the left — repeat to the end
•Keep the same power mechanics on the second rep as the first — don't coast
•Stay tall through the switch between sides
•Start with toe taps if needed to find the rhythm before adding power

A Exchange

2 x 20 meters

Like an A-Skip but with a pause — drive one knee up and hop twice on the support leg, then exchange (switch) so the raised knee drives down as the other knee drives up, and hop twice again. Mimics the knee-switching mechanics of running while reinforcing proper angles and hip position.

Coaching Cues

•Drive the knee up to A-skip height, then take two hops on the support leg before switching
•On the switch, the raised knee drives down as the opposite knee drives up — both happen together
•Hold your angles: knee up, foot dorsiflexed, torso tall
•The two hops before each switch let you feel and correct your position before moving on

Double A Exchange

2 x 20 meters

Do two A exchanges — one on each leg — then finish with two hops on the landing leg. Because you complete an even number of exchanges, you always end up on the same support leg for the two hops.

Coaching Cues

•Left knee up, exchange to right knee up — that's your two A's — then hop twice to finish
•The hops always land on the same leg; use that consistency to check your position
•Keep the arm drive with every exchange, not just the first
•Stay tall through all three phases: exchange, exchange, hop-hop

Triple A Exchange

2 x 20 meters

Do three A exchanges — alternating legs — then finish with two hops on the landing leg. The extra exchange compared to the double means you finish on the opposite leg from where you started, but the two hops work the same way: same leg, same position.

Coaching Cues

•Left, right, left (or right, left, right) — three exchanges before the hops
•Hop twice on the leg you land on after the third exchange
•Keep the same arm drive and knee height through all three exchanges
•Master the double before adding the third exchange

Strength & Power Drills

Plyometric and strength-based movements that build the power needed for racing.

Bounding

3 x 30 meters

Exaggerated running strides with maximum drive off each foot, focusing on time in the air. Develops explosive hip extension and leg power.

Coaching Cues

•Push off powerfully from a single leg
•Drive the opposite knee up high
•Reach for maximum distance with each bound
•Land softly on the ball of the foot and immediately drive again

Single Leg Bounding

3 x 20 meters each leg

Repeated bounds off one leg with coordinated opposite-arm and knee drive. Builds resiliency and strength in the foot, ankle, and lower leg through progressive single-leg loading.

Coaching Cues

•Start small — simple, pain-free jumps to develop coordination
•Drive the opposite knee and arm together in sync
•Progress by reaching further and driving the knee and arm harder to cover more ground
•Advanced: pick the foot up fully on each jump to increase the load on the single leg

Single-Leg Jump Progressions

3 stages x 10 reps each leg

Stationary single-leg jumping drill with three progressive stages that build intensity each round. Develops foot and ankle strength, single-leg coordination, and stable landing mechanics.

Coaching Cues

•Stage 1 - Ankle Hops: hands on hips, all motion below the knee — push through the ankle and foot only
•Stage 2 - Knee Drive: same ankle and foot push, but add the opposite arm and knee drive for more height
•Stage 3 - Tuck Jump: keep the knee and arm drive, and pull the heel up toward your butt, then land on one foot
•Focus on landing stably after every rep — don't rush into the next jump
•The tuck doesn't have to be full range — go as far as you can pain-free

Broad Jumps

3 x 5 jumps

Two-footed jump for maximum horizontal distance, landing in an athletic position and immediately jumping again. Develops explosive leg power.

Coaching Cues

•Swing arms back then drive them forward as you jump
•Bend knees on takeoff and push through the full foot
•Land with knees bent to absorb the impact
•Stick the landing before the next jump

Hill Sprints

6–8 x 10–15 seconds

Short, powerful sprints up a moderate hill. One of the best drills for building strength, form, and power with low injury risk.

Coaching Cues

•Drive knees up aggressively — the hill forces it
•Lean slightly into the hill from the ankles
•Pump arms hard in opposition
•Walk back down for full recovery

Jump Squats

3 x 8–10 reps

Squat down to parallel, then explode upward as high as possible and land softly back into the squat position. Develops lower-body power and teaches explosive hip and knee extension.

Coaching Cues

•Load the squat with control — don't drop fast
•Drive through the full foot and explode upward
•Reach full extension at the top — hips, knees, ankles
•Land softly with bent knees, absorbing into the next rep

Jumping Lunges

3 x 8 reps each leg

Alternating lunge jumps where you switch legs in the air with each rep. Builds single-leg power and coordination while training the explosive hip drive used in sprinting.

Coaching Cues

•Start in a split lunge stance
•Drive both arms up as you jump to help clear the ground
•Switch legs in the air and land in the opposite lunge
•Land with a soft front knee — don't let it cave in

Lateral Bounds

3 x 8 reps each direction

Single-leg lateral jumps side to side, landing and loading on each leg before bounding back. Develops hip abductor strength, lateral power, and single-leg stability.

Coaching Cues

•Push off one leg and drive sideways — not just up
•Land on the opposite single leg with control
•Pause briefly to stabilize before bounding back
•Keep your chest up and hips back on each landing

Reverse Lunge Knee Drive

3 x 8 reps each leg

Step back into a reverse lunge, then drive that rear leg's knee up powerfully as you return to standing. Trains single-leg strength, balance, and the hip flexor drive critical to running mechanics.

Coaching Cues

•Step straight back and lower the rear knee toward the ground
•Keep the front shin vertical and chest tall
•Drive through the front heel to stand, then explosively drive the rear knee up
•Balance for a moment at the top before the next rep

Tuck Jumps

3 x 8–10 reps

Jump as high as possible and pull both knees toward your chest at the peak, then land and immediately jump again. Develops explosive leg power and core control under fatigue.

Coaching Cues

•Jump first, then tuck — don't crouch to initiate
•Pull both knees up equally toward the chest
•Open the legs quickly to land with feet under your hips
•Land soft and springy — keep ground contact brief

Kneeling Jumps

3 x 6–8 reps

Start kneeling on both knees, then explosively swing the arms and snap the hips to land in an athletic squat stance. Isolates the explosive hip extension pattern without a counter movement.

Coaching Cues

•Start tall on both knees, toes tucked under
•Swing arms back, then drive them forward and up
•Snap the hips forward and bring feet under you simultaneously
•Land in a balanced athletic stance and stick it

Pogos

3 x 15–20 seconds

Rapid two-footed bounces with stiff ankles, spending as little time on the ground as possible. Trains ankle stiffness and elastic energy return — the same mechanism used during fast running.

Coaching Cues

•Keep the ankles locked and knees nearly straight
•Drive off the balls of both feet simultaneously
•Minimize ground contact — in and out as fast as possible
•Stay tall; don't let the hips drop between bounces

Pogo Split Jump

3 x 15–20 seconds

A stiff-ankle pogo performed in a split stance, bouncing rapidly while alternating which foot leads. Combines the elastic stiffness of pogos with a split-leg position that closely mimics running.

Coaching Cues

•Hold a slight split stance — not a full lunge
•Keep both ankles stiff and bounce off the balls of the feet
•Switch lead foot on each rep with a small scissor action
•Stay light and quick — height is less important than ground contact time

Clamshells (with Band)

15–20 reps per side | Band above knees adds challenge once bodyweight is easy

Lie on your side with hips and knees stacked and knees bent, then rotate the top knee upward as far as possible without letting the hips rock back. Isolates the gluteus medius to improve pelvic stability and alignment while running.

Coaching Cues

•Stack your hips and knees, bend knees to roughly 70–80°, and brace your core
•Rotate the top knee upward as far as you can without the hip rolling backward
•Squeeze the glute at the top, then lower with control
•The hip should not tip back — if it does, reduce the range of motion

Banded Side Steps

10–15 steps each direction

With a band around the ankles or mid-foot, step laterally in an athletic stance while maintaining constant tension on the band. Re-trains proper movement patterns and neuromuscular control for better knee tracking and reduced valgus collapse.

Coaching Cues

•Start in an athletic stance — slight knee bend, chest up, proud posture
•Step laterally and maintain consistent band tension throughout; never fully close the feet
•Keep the trailing foot from fully closing to neutral — space between feet the whole time
•Don't let the band win — resist the pull and stay in your stance

Single-Leg Calf Raises

10–15 reps per leg, 2–3 sets | Step progression for grades 6–8

Standing on one foot, rise onto the ball of the foot slowly, pause at the top, then lower with control. The slow eccentric phase builds calf and Achilles resilience for the unilateral loading that happens with every push-off in running.

Coaching Cues

•Rise up onto the ball of the foot slowly — 2–3 counts up
•Pause at the top, then lower with control — 3–4 counts down
•Slow is the secret — the lowering phase is where the work happens
•Progress off the edge of a step with a slight heel drop below level

Dead Bugs

5–8 reps per side

Lie on your back with arms pointed at the ceiling and knees bent to 90°, then slowly lower one arm overhead while extending the opposite leg toward the floor — keeping the lower back flat the entire time. Trains the deep core to resist extension under load, which is exactly what's needed to hold posture in the final stretch of a race.

Coaching Cues

•Start on your back, arms straight at the ceiling, knees bent to 90° tabletop
•Lower one arm overhead while extending the opposite leg toward the floor — alternate sides
•Keep your lower back pressed flat into the ground the entire time — don't let it arch
•If the back arches, shorten your range of motion; control beats range every time

Glute Bridges / Single-Leg Glute Bridges

10–15 reps two-leg | 8–12 reps single-leg per side

Lying on your back with feet flat, drive through the heels to lift the hips until the body forms a straight line from shoulders to knees, then lower slowly. The single-leg progression challenges single-leg hip stability and core control that transfers directly to running mechanics.

Coaching Cues

•Drive through your heels to lift hips to a straight line from shoulders to knees
•Squeeze the glutes at the top — don't hyperextend the lower back
•Hold 2–3 seconds at the top, then lower slowly
•Single-leg: extend one leg parallel to the working thigh and keep hips level throughout

Banded Hip Hinge / Romanian Deadlift (RDL)

8–12 reps | 2–3 sets

Stand with both feet on a resistance band, holding the band at hip height with a neutral grip and a soft bend in the knees throughout. Push the hips back — not down — while keeping the chest up and back flat, lowering until you feel a strong hamstring stretch, then drive the hips forward to stand and squeeze the glutes at the top. The hamstring is the most commonly strained muscle in youth runners, and the RDL is the most direct way to strengthen it without barbell load.

Coaching Cues

•Push hips back toward the wall — not down like a squat
•Keep chest up and back flat throughout — show your chest logo
•Lower until you feel a strong hamstring stretch, roughly mid-shin level
•Drive the hips forward and squeeze the glutes hard at the top

Bear Crawls

10–20 yards forward | 2–3 sets

Start on hands and knees — wrists under shoulders, knees under hips — then lift the knees 1–2 inches off the ground and hold that loaded hover. Move the right hand and left foot forward simultaneously, then left hand and right foot, keeping hips level and low throughout. The contralateral movement pattern directly mirrors the arm-leg opposition in running, making it one of the best neuromuscular coordination drills for efficient mechanics.

Coaching Cues

•Hover the knees just 1–2 inches off the ground — that's where the core work lives
•Move opposite arm and leg together: right hand with left foot, left hand with right foot
•Keep hips level and low — don't let them rock or pop up
•Move slowly at first; speed is the enemy of form here

Inchworms

5–8 reps | Works well as a dynamic warm-up opener

Stand tall, then hinge forward and place both hands on the ground — bending knees as needed for tight hamstrings. Walk the hands forward until you're in a plank position, pause for 1–2 seconds, then walk the hands back toward the feet and stand. In a single movement, the inchworm strengthens the anterior chain while stretching the posterior chain — checking hamstring flexibility, shoulder stability, core strength, and wrist loading all at once.

Coaching Cues

•Walk the hands out slowly — don't jump or rush to the plank
•Pause in plank and make your body a board — don't let the hips sag
•Keep arms straight throughout the walk-out; elbows don't bend
•Walk the hands back all the way to the feet before standing