Kneeling Arm Drill

Kneeling Arm Drill demonstration

How to Perform

1. 1This 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.
2. 2Begin 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.
3. 3As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
4. 4Switch knees and repeat.

Tips & Common Mistakes

• •Focus on controlled movements rather than speed or momentum
• •Maintain proper breathing - exhale during the exertion phase
• •Start with lighter weight to master the form before progressing
• •This is a great exercise for beginners - focus on form over reps