Grapevine

B Skip

A running drill designed for ankle strength and stability working the calf muscles and also anterior shin muscles.

Aka Carioca or Crossovers A good running drill for ankle stability, works well for ankle sprain prevention. Can work on increasing speed with good stability.

This running drill develops foot strike, stride length, hamstring and glute strength, consequently reducing injury in these areas. It also improves coordination, balance and running posture

High Knees

A running drill designed for staying light on your feet and short foot contact time. Drive the foot back up quickly to encourage power and speed and good running form. Good for sprinting

Toe Walks

A running drill to help posture and activate and strengthen the intrinsic muscles of the foot and calf strength. Helps fore-foot running style.

B Walk

A running drill designed to emphasise hamstring flexibility and body control in order to obtain correct running mechanics

Slalom

Toe Run

A running drill for ankle stability, foot and calf strength. Also good for improving balance.

A faster version of the Toe Walk to help with speed work, foot and calf strength as well as foot strike patterns.

A Skip

A Walk with Heel raise

A running drill that reinforces mid-foot landing, high cadence, and improves coordination. This drill also helps develop foot strength and balance.

This drill emphasises proper running mechanics - a driving knee lift, toe off, upright posture and a coordinated arm swing. Good for calf strength and control as well.

A Walk

This marching high knee drill emphasises proper running mechanics - a driving knee lift, upright posture and a coordinated arm swing