Running 4: Corrections

Hands in Front

Hands in Front is the first exercise in Running Drill 4. This exercise brings the trunk into a more upright position. It improves the perception of trunk position and increases awareness of the tendency to lean from the waist. Make the following moves:
- The starting position for the Hands in Front is the upright torso with the foot, hips, and shoulders in alignment with arms straight out in front of the body from the shoulder, hands clasped together.
- From the starting position, run a short distance or 3–5 seconds.
- Repeat this exercise up to 5 times before running a short distance without Hands in Front.
Hands Behind

The Hands Behind is the second exercise in Running Drill 4. This exercise brings the trunk into a more upright position, improves the perception of trunk position, and increases awareness of the tendency to lean from the waist. In this drill, you will feel pushed into leaning and will have to resist. Perform the exercise as follows:
- The starting position for the Hands Behind is the upright torso with the foot, hips, and shoulders in alignment with arms behind the back hands clasped together.
- From the starting position, run a short distance or 3–5 seconds.
- Repeat this exercise up to 5 times before running a short distance without Hands Behind.
Hands on Back

The Hands-on Back is the third exercise in Running Drill 4. This exercise prevents bending at the waist. Perform the exercise as follows:
- The starting position for the Hands-on Back is the upright torso with the foot, hips, and shoulders in alignment with the hands placed on the small of the back.
- From the starting position, run a short distance or 3–5 seconds.
- Repeat this movement up to 5 times before running a short distance or 3–5 seconds without the hands on the back.
Hands on Belly

The Hands-on Belly is the fourth exercise in Running Drill 4. This exercise increases the awareness of not bending at the waist. Perform the exercise as follows:
- The starting position for the Hands-on Belly is the upright torso with the foot, hips, and shoulders in alignment with the hands on the belly.
- From the starting position, run a short distance or 3–5 seconds.
- Repeat this movement up to 5 times before running a short distance or 3–5 seconds without the hands on the belly.
Shin Burn

The Shin Burn is the fifth exercise in Running Drill 4. This exercise reduces the tendency to heel strike by fatiguing the muscle that supports the heel strike. Perform the exercise with a coach or partner to assist:
- The starting position for the runner is the Straddle Stance position with staggered legs and arms relaxed at the side. The partner kneels to the front left side of the runner, with one hand on the top of the runner’s left foot and the other hand on the back of the runner’s left knee to prevent knee extension.
- From the starting position, the runner raises the left foot while the partner holds the foot down.
- Repeat this movement up to 5 times on each foot before running a short distance or 3–5 seconds. +Running Drills
Infantry Run

The Infantry Run is the sixth exercise in Running Drill 4. This exercise applies skills learned in the previous Running Drills with assistance of feedback from a partner. It is best conducted around the physical training track in intervals such as the 30:60s or 60:120s. Perform the exercise as follows:
- The starting position for the runner is the is the upright torso with the foot hips and shoulders in alignment. For the partner, the starting position is standing behind the runner also in the upright torso with the foot hips and shoulders in alignment. with hands on the runner’s shoulders.
- From the starting position, both run in place at the same cadence—3 steps per second— until the lead runner initiates a run.
- Repeat around a physical training track at speed that allow both to stay in step.
Battle Buddy

The Battle Buddy is the seventh exercise in Running Drill 4. This exercise applies skills learned in the previous Running Drills with assistance of feedback from a partner. It is best conducted around the physical training track in intervals such as the 30:60s or 60:120s. Perform the exercise as follows:
- The starting position for the runner is the upright torso with the foot hips and shoulders in alignment. For the partner, the starting position is standing shoulder to shoulder next to the runner also with an upright torso with the foot hips and shoulders in alignment.
- From the starting position, begin running in place at the same cadence of 3 steps per second until the lead runner initiates a run. Run elbow to elbow for a short distance or 3–5 seconds.
- Repeat this movement up to 5 times before running around a physical training track for intervals and speeds that allow both to stay in step.