Heel Strike

The Heel Strike is the first exercise in Running Drill 1. This exercise increases awareness of the stiffness and locked joints of the leg when the heel strikes the ground first—a rear-foot strike. Perform the exercise as follows:

• The starting position for the Foot Strike is the Straddle Stance position with hands on hips.
• From the starting position, take an exaggerated step forward with the LEFT leg deliberately landing on the left heel keeping the forefoot off the ground.
• Repeat this exercise 5–10 times.

Heel Run In Place

The Heel Run in Place is the second exercise in Running Drill 1. This exercise increases awareness of the braking effect and backwards motion created with a heel strike. Perform the exercise as follows:

• The starting position for the Heel Run in Place is the Straddle Stance position with arms relaxed at the side, knees slightly flexed.
• From the starting position, run in place for 10–15 seconds.
• If conditions permit, repeat without shoes on.

8-Count Foot Strike

The 8-Count Foot Strike increases awareness of ground contact on the whole foot, including the ball of the foot.

Perform the exercise at a slow cadence:

• The starting position for the 8-Count Foot Strike is the Straddle Stance position with hands on hips.
• On count 1, step forward onto the left heel.
• On count 2, allow the left foot to fall flat on the ground.
• On count 3, raise the left heel from the ground.
• On count 4, return to the starting position.
• On count 5, from the starting position, step forward onto the right heel, keeping the right toes off the ground.
• On count 6, allow the right foot to fall flat on the ground.
• On count 7, raise the right heel from the ground.
• On count 8, return to the starting position.
• Repeat this movement 5–10 times before running a short distance or 3–5 seconds.

Run In Place 1

Run in Place 1 is designed to increase awareness of weight-bearing through the ball of the foot. Perform the exercise:

• The starting position for the Run in Place 1 is the Straddle Stance position with arms relaxed at the side.
• Run in place with a ball-of-foot strike for 30 seconds.
• As skill improves, increases the height of the foot lifted from the ground.

Run In Place 2

Run in Place 2 increases awareness of weight-bearing through the ball of the foot. Perform the exercise:

• The starting position for the Run in Place 2 is the Straddle Stance position with arms relaxed at the side.
• From the starting position, run in place.
• Run in place with a ball-of-foot strike for 30 seconds with and without shoes.
• As skill improves, increases the height of the foot lifted from the ground.