Bum FlicksRapid leg turnover increases running speed. This is a drill to exagerrate the speed of leg movement. A Bum Flicks / Bum Kicks drill is a normal part of a warm-up routine - probably done at medium intensity and over a relatively short distance (maybe 10-20m). The drill can also be used as part of a warm-down routine - in a more relaxed way and over a short distance. But what we are interested in here is using the drill to develop our running, so it's high intensity and fast movement with repetitions (4-10 depending on what else is planned for the session) and over a distance of 20-30m. Strides are very short - say 50 strides per 10m - so that the focus is on speed of leg movement. Fast contracting hamstrings is mainly what we are after. On each stride the heel come up to ... the bum! The heel can either come straight up letting the knee move forward or the knee can stay under the body with the heel swinging back and up. Arms are important - keep the movement short and snappy ... and if the legs are slowing down concentrate on fast arms - I guarantee the legs will have to keep up! On grass will minimise impact. Uphill will increase the intensity for those who are finding the flat too easy! Drills are usually done with walk-back to start, but consider incorporating drills into a medium-long run for variety - exact measurements aren't critical. A 2-4 mile route with a steady run for the first third, drills for the middle third and steady for the final third is one version of an effective training session. |