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Running Ktps

The document provides instructions for 6 running technique drills: 1. Running tall with a straight body line and not bent over 2. Driving the arms back from the shoulders to hips without crossing hands 3. Landing on the outside of the ball of the foot softly 4. Running with a relaxed jaw, head level, and eyes focused ahead 5. Lifting the knees high by stepping over the opposite knee 6. Sweeping the trailing leg behind the body and pushing off the ground.

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64 views

Running Ktps

The document provides instructions for 6 running technique drills: 1. Running tall with a straight body line and not bent over 2. Driving the arms back from the shoulders to hips without crossing hands 3. Landing on the outside of the ball of the foot softly 4. Running with a relaxed jaw, head level, and eyes focused ahead 5. Lifting the knees high by stepping over the opposite knee 6. Sweeping the trailing leg behind the body and pushing off the ground.

Uploaded by

api-313469173
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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I

T e c h n i q u e r u n dri l l s
I
Drill l. Runningtall

'J cue: "Your hips are beinglifted by a stick".


Coaching

--: lnstruction: . Hips tilt forward not bacl<


. Stomachand bacl<tight
;j
. Head lifted (as beingpulledby hair)
. Straightline from headthrough feet
1j
Do not run bent over.
I

j Drill 2. Driving arms

r cue: "Hands move from shouldersto pocket".


Cooching

j Instuction: . Elbowsdrive back as distinctfrom arms pumpingforward


. Elbowsat 90" and maintainedthroughout
. Handsslightlycupped,not clenched
-!
. Handsmove from levelof shouldersdown to levelof hips
-l! . Handsdo not cross over mid line of chest.
;
Drill 3. Perfect feet

-:J cue: "Runningon hot coals".


Cooching
il
'i lnstruction: . Land on outside ball of feet, not heelsor toes. Runningshould sound soft, not heavy. Feet
,.r should land relativelystraight,as distinctfrom beingturned out or in.

_! Drill 4. Run with your head


cue: "Have a iaw lil<eielly".
Cooching
_.j
lnstruction: . Head should be in line with the torso
_.J
. Jaw is loose and relaxed. No clenchingof teeth
! . Eyesfocusedabout 30-40mahead.This eye position levelsthe head
' andnatural.
Noemphasis
onbreath-holding
except
whenan
I ffii:H: X#:Xrfinmouth
.ll
Drill 5. Lift those knees
'I
cue: "Step over the other knee".
Cooching

il . Pick up the foot and move it high past oppositel<neebefore placingit on the ground
--- lnstruction:
. Focuson just one leg for 20-30 metres,then the other
J . Playersshould not prance
. The foot on liftingside should havetoe cocked.
-t

I Drill 6. Grab the ground

*r cue: "Grab the ground and push it behindyou".


Cooching

J lnstruction: . The foot of the swingingleg extendsout in front before sweepingdown and bacl<
. The foot actuallymal<escontact with the ground under the body
'r't . The foot is headingbehindyou
. Toe should be up so the outsideof the ball of the foot mal<escontact first
'.,
. Pushground backbehindyou.
I

;; SPeed to Win nana QQ

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