Boemker Speaks Drills

Some drills to keep you fit! Hello Everyone, I promised my second column would be more technical. This is a workout I've developed and used will all ages and types of runners. It can be used as a serious warm up or light workout. And, if you think working on your running form isn't important, think of getting just 1" extra inch per stride over a mile. (That's an extra 100 feet or more with the same effort.) Or think of what a few more steps per minute or running with less effort could mean to you. And this is the time of year to think of form. With spring and better weather just beginning to show up in some parts of the country, a lot of runners are beginning to shake off winter cobwebs and "put in the miles". It's a risky time because a significant increase in training always brings the risk of injury, especially to those that think running is about hard work and nothing else. Most people can find articles on a good warm up and even good running form, but what is least mentioned are specific drills to improve your form and "really" warm you up for a hard practice. Hopefully, what follows will help your running and be a nice alternative to "just going out and run." First, Stretch gently, jog a few minutes to warm up the muscles, stretch again. Then, work out.*** Each drill goes from 20-50m. Your rest is the walk back. 2 Reps of 30m Skipping with big arm swings. (Really skip like you're playing. Let the arms go where they want. Get loose.) 10 Reps (each leg) Knee Drive while leaning against a fence or wall (Lean about 15 degrees. Don't bend from the waist. Bring the knee right up towards your chest. Make sure that your heel stays back even with the opposite leg knee. You should drive strongly enough to actually end up on the ball of the foot that stays on the ground.) 10 Reps (each leg) Circles (pulling heel through the hamstring) while leaning (Same as the previous drill, just drive the knee and "cycle" the heel through the middle of the straight leg hamstring.) 10 Reps (each leg) Pawing (bringing the foot back under the hip) while leaning (Same as previous drill, just pull the foot down so that you are pawing or lightly brushing the ground underneath your hip.) 2 Reps of 30m Easy running, quick every 5th step (Every 5th step should have that quick pawing step you just practiced.) 10 Reps (each leg) Step over the knee while leaning against a fence or wall (Like "heel through the hamstring," really work to pull the knee up and step over the knee of the opposite leg.) 2 Reps of 30m Run Tall, Hips Forward, lean to start, strides (Lean-don't bend-forward until your heels come off the ground and your body wants to move ahead. At that point stride trying to "run tall" with your hips forward in a very relaxed efficient style.) 2 Reps of 30m Easy running, quick every 5th step (Explained above) 2 Reps of 20m March and Hold (A moving drill with "knee drive, heel back" action and don't forget proper arm action.) 2 Reps of 20m Heel Kicks (Steps should be about 6 inches. With the knee staying under the hip, bring the heel up behind you and stretch out that quad.) 2 Reps of 20m Quick March (no hold) (Explained above) 2 Reps of 30m Sideways running (As your lead foot moves to the side, alternate putting your trail foot in front of you, then behind, then in front, etc. Remember to let your arms swing freely.) 2 Reps of 30m Straight Leg running (With no knee bend, move forward working from the hip, like you might have seen a drum major get across the field.) 2 Reps of 30m Skipping with big arm swings (Explained above.) 2 Reps of 20m 6" Baby Steps (With quick arm swings, pop the knees up to the waist as quickly as possible. Some like to say "like running on hot coals.") 2 Reps of 20m Longest strides possible ("Drive" the knee, almost leap. Just remember the hip must go with the knee and foot. If you're doing it right, you shouldn't have to regain your balance after each step. ) 2 Reps of 30m Backwards running (Just what it says. Keep steps relatively short.) 2 Reps of 30m Strides while concentrating quick arm swings (Drive the arms to drive the legs. The elbow angle should be around 90 degrees, opening and closing a little.) 2 Reps of 30m Easy running, quick every 5th step (Explained above) 2 Reps of 50m Accelerations (Full speed by 30m, hold 10m, then ease down) (Hopefully relaxed, keeping some of the movements practiced above.) REMEMBER TO STRETCH AND WARM DOWN. "Hope you had fun." I look forward to writing you again. Yours in running, Ron Boemker

The above should be of particular interest to youth coaches. I watched the Arizona Cheetahs do many of the drills that Ron mentions. It looked like the kids were having a lot of fun and I have never seen such a fit bunch of youngsters. If I wouldn't have had my camera, I would have liked to join them. carol.kids@rodale.com

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