Kneeling Arm Drill

About This Exercise

This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.

1Setup

This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.

2Execution

Begin by blocking the arms in long, pendulum like swings. Close the arm angle, blocking with the arms as you would when jogging, progressing to a run and finally a sprint. As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible. Switch knees and repeat.

Pro Tips

• As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
• Switch knees and repeat.