DRILLS

Why do drills?

      Neurological- correct and reinforce correct muscle firing patterns

      Neurological- speed of contraction

      Prevent bad habits, maintain balance left and right

      Injury prevention

      Postural alignment and control

      Dynamic core control

      Mobility

 

Rules

      Posture, perfection,

      Control slow drill before adding speed

      Keep slow drills in the program to ensure that the athlete is not cheating and hiding bad habits

      Specific

 

The drills

 

Fast feet roll throughs

Maintains ankle mobility, promotes foot and calf muscle strength and function.

Prevention and rehabilitation of calf and shin problems, Achilles injuries.

      Bend both knees

      On alternate feet, roll through each foot from heel to toe, making sure you push through the big toe, before lifting the heel off the floor

      When bringing the foot through for the next step, ensure the toes are pulled up towards the knee (ie ankle at 90)

      Make the movement a definite rolling through the ankle joint, feeling the muscles in the calf and foot working

      Knee should remain bent at all times and the angle should not change. Hips should not go up and down (ie remain parallel with the floor from the initial start position) All movement should come from the ankle joint itself

      Perfect Posture

      Running arms

 

High knee walking, front knee bent

Promotes and trains postural control, stability and balance. Encourages co-contraction and strengthening of gluts, hamstrings and calf muscles. Helps prevent loss of technique.

      Start position- Stand on left leg, with the right knee at hip height, thigh parallel with the floor. Right knee is bent, with knee at 90, ankle at 90, and toes pulled up towards the knee

      Go up onto toes on the left leg, holding for one second at the top, straightening the left knee and contracting the gluts

      Walk through onto right foot and repeat

      Running arms

      Perfect posture

 

High knee walking, front knee straight

Promotes and trains postural control, stability and balance. Encourages co-contraction and strengthening of gluts, hamstrings and calf muscles. Helps prevent loss of technique. Encourages active hamstring lengthening whilst engaging postural control and lumbar stability

       Start position- Stand on left leg, with the right knee at hip height, thigh parallel with the floor. Right knee is bent, with knee at 90, ankle at 90, and toes pulled up towards the knee

      Go up onto toes on the left leg, holding for one second at the top, with the left knee straight, contracting the gluts.

      Straighten the right knee, maintaining posture

      Walk through onto right foot and repeat

      Running arms, Perfect posture

NB if poor flexibility in hamstrings, only have upper knee at a height that you can straighten knee and maintain posture

 

Walking lunges

Trains postural control, gluts strength and hip control through range. Encourages co-contraction and strengthening of gluts and hamstrings, whilst lengthening quads and hip flexors. Also encourages rotational control

      Start position- Stand on left leg, with the right knee at hip height, thigh parallel with the floor. Right knee is bent, with knee at 90, ankle at 90, and toes pulled up towards the knee

      Go into lunge, with right leg in front

      Posture perfect, pelvis level and straight, front knee and foot in line with right hip. Right hip, knee and ankle at 90. Running arms

      Use gluts of front leg to lift self up onto front leg. Maintain posture and go into start position on other leg i.e. left knee at hip height, knee bent at 90, ankle at 90

      DO NOT let front knee fall inwards

      Maintain perfect posture throughout the movement

      Running arms

 

Toes up/ Straight legs fast

Encourages ankle mobility and calf strength and power. Also encourages good foot contact with the ground, to enable good push off through feet. Encourages extensor muscle activation

      Standing up on toes, knees straight

      On alternate feet, push off through the toes and ankles, driving off the floor, pulling toes towards your shin as you drive off the floor

      Aim for height off the floor and not distance

      Perfect posture

      Running arms

 

Piston hamstring

Promotes hamstring activation and correct movement patterning. Also helps co-ordination and prevents loss of technique. Good for rehabilitation of hamstring injuries and hamstring re-activation after back injury

      Do single sided initially

      Keep left (stance) leg straight, up on toes

      Draw right heel up under buttock, and knee up in front of hip.

      Right thigh and lower leg should be almost horizontal

      Right ankle at 90

      Alternate left leg toes up/ straight knee drill with right leg piston hamstring

      When able to do well, can progress to alternate legs piston hamstrings or two piston hamstrings on right/two on the left

      Posture

      Running arms

 

Stick men

Encourages postural control and maintenance of technique. Activates extensor pattern of muscle firing, encouraging co-contraction of gluts, hamstrings and calf muscles. Good for co-ordination

Initial start position as for high knee drill

      Start position- Stand on left leg, with the right knee at hip height, thigh parallel with the floor. Right knee is bent, with knee at 90, ankle at 90, and toes pulled up towards the knee

      Go up onto toes on the left leg, holding for one second at the top, straightening the left knee and contracting the gluts

      DO NOT push off the left foot, but swap legs by driving the right foot down towards the floor

      IMPORTANT do not push up off the stance leg, but concentrate on driving the top leg downwards, maintaining a solid knee on ground contact, landing on the midfoot. Feel the buttock on the extending leg

      Posture

      Running arms

      Pause for a second before repeating

 

Stick men with hop

Encourages postural control and maintenance of technique. Activates extensor pattern of muscle firing, encouraging co-contraction of gluts, hamstrings and calf muscles. Good for co-ordination. Good for plyometric strength and control in calves, ankles and feet.

Initial start position as for high knee drill

      Start position- Stand on left leg, with the right knee at hip height, thigh parallel with the floor. Right knee is bent, with knee at 90, ankle at 90, and toes pulled up towards the knee

      Go up onto toes on the left leg, holding for one second at the top, straightening the left knee and contracting the gluts

      DO NOT push off the left foot, but swap legs by driving the right foot down towards the floor, maintaining a solid knee on ground contact, landing on the midfoot. Feel the buttock on the extending leg

      Do two hops on each alternating stance leg, maintaining solid stance knee

      Posture

      Running arms

 

Backwards running

Activates hamstrings, gluts and extensor firing pattern. Take care post hamstring injury to progress only as strength and function allows

      Running backwards, pulling heel up to buttock, to activate hamstrings (as in a bum flick), then extend leg behind you to activate gluts

      Do not lean forwards

      Posture

      Running arms