Track / Drill / Beginner

Arm swing drill

Standing in a split stance and swinging the arms as in sprinting. Arms balance and drive the legs; this grooves a swing from the shoulder with relaxed hands.

Dose

3 × 20 s

Rest

30 s

How to do it

1. Stand in a short split stance with the knees soft and the trunk tall.
2. Swing the arms from the shoulders with the elbows at about 90°: hands to chin height in front, hands past the hips behind.
3. Speed up for the last few seconds without letting the shoulders rise.

Tips

• Relaxed hands and face.
• The arms swing forward and back, not across the body.

Good for

• Sprinting
• Distance running

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