Technical Running Patterns
Running technique drills to improve stride, cadence and posture before speed work.
How to play
- A 20-meter (about 65 ft) straight marked with cones.
- Down: low high knees; walk back.
- Down: butt kicks; walk back.
- Down: high knees; walk back.
- Down: long bounding strides; finish with a 20-meter build-up.
Rules
- Technique before speed.
- Arms coordinated with the legs.
Variations
Easier
Low high knees and butt kicks only.
Standard
Four drills plus a build-up.
Harder
Add carioca and high knees into a sprint.
Adaptations
- Knee injury: skip the high knees.
- Limited mobility: arm drills in place.
Learning goals
- Improve running technique.
- Prepare the body for speed efforts.
PatioLab has "Technical Running Patterns" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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