Fast KneesRapid leg turnover increases running speed. This is a drill to exagerrate driving the knees forward at speed. This drill is done running at a normal speed (or slightly slower) but with shorter, faster, lighter strides. It's a pitter-patter style and a drill that can be done with small training hurdles (about 20cm high) if available. Arms are important - keep the movement short and fast ... and if the legs are getting tired 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! 4-10 reps of 50-100m each depending on what else is done in the session. Walk recovery. Or build the drill into a training run, perhaps 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. One thing I often do is also to make this running style part of my warm down routine so that leg speed is part of the muscle memory being built. |