A-march
Drill / Beginner / 3 × 20 m
Track / Drill / Beginner
Leg swings
Swinging each leg forward and back while holding a wall. It loosens the hips and hamstrings before running without the long static holds that dull a sprint.
- Dose
- 2 × 12 swings per leg
How to do it
- Stand side-on to a wall or fence and hold it with the near hand.
- Swing the outside leg forward and back like a pendulum, a little higher each time.
- Keep the trunk tall and still; then turn around and swing the other leg.
Tips
- Relaxed and rhythmic, never forced at the end of the range.
- Add side-to-side swings in front of the body for the hips.
