Running Form Drills

Drill Routine Templates

Source of truth for all drill routines. Seeded to drill_routines + drill_routine_items via scripts/seed-drill-routines-from-md.js.

Each ## slug section defines one routine. Metadata bullets map to drill_routines columns. The ### Drill Slots table maps to drill_routine_items rows.

Prerequisites: running_drills_individual must be seeded first (run seed-drills-from-yaml.js).

stomper-cadence

Cadence awakening — pattern higher step frequency.

  • Name: Stomper Cadence Awakening
  • Gait Group: cadence_contact
  • Context: pre_run
  • Phases: base, build, peak, taper
  • Role: primary
  • Duration: 10 min

Drill Slots

SlotDrillDistanceRepsDurationNotes
1Fast Feet In-Place—320sEstablish rhythm
2Fast Feet Forward15m2—Move at target rhythm
3Low A-Skip20m2—Foot placement awareness
4Bridge Jog—1120sJog easily. Keep the quick, light rhythm from your drills.

stomper-elastic

Elastic response — train ankle-foot complex to rebound.

  • Name: Stomper Elastic Response
  • Gait Group: cadence_contact
  • Context: pre_run
  • Phases: base, build, peak, taper
  • Role: secondary
  • Duration: 10 min

Drill Slots

SlotDrillDistanceRepsDurationNotes
1Ankling15m2—Wake up elastic system
2Pogo Hops Two-Leg—3—Load and rebound
3Low A-Skip20m2—Integrate with forward movement
4Bridge Jog—1120sJog easily. Feel the spring in each step — bounce off the ground, don't push.

stomper-strides

Cadence reset under fatigue — quick feet, light contact.

  • Name: Stomper Post-Run Strides
  • Gait Group: cadence_contact
  • Context: post_run
  • Phases: base, build, peak, taper
  • Role: primary
  • Duration: 8 min

Drill Slots

SlotDrillDistanceRepsDurationNotes
1Cadence-Focused Strides60m5—Quick feet, light contact

bouncer-posture

Posture & direction — establish trunk position and forward mechanics.

  • Name: Bouncer Posture & Direction
  • Gait Group: posture_elastic_control
  • Context: pre_run
  • Phases: base, build, peak, taper
  • Role: primary
  • Duration: 10 min

Drill Slots

SlotDrillDistanceRepsDurationNotes
1Tall Running Drill30m2—Establish tall position
2Arm Swing Drill—340sAdd arm mechanics
3A-March with Arm Drive20m2—Move with posture
4Bridge Jog—1120sJog easily. Stay tall, feel the forward lean, not the bounce.

bouncer-cadence

Arm mechanics & cadence — fix upper body contribution.

  • Name: Bouncer Arm Mechanics & Cadence
  • Gait Group: posture_elastic_control
  • Context: pre_run
  • Phases: base, build, peak, taper
  • Role: secondary
  • Duration: 10 min

Drill Slots

SlotDrillDistanceRepsDurationNotes
1Fast Feet In-Place—320sIsolate quick contact
2Metronome Steps40m3—Couple rhythm to movement
3Short Stride Runs40m2—Add elastic component
4Bridge Jog—1120sJog easily. Arms drive back, not up. Feel your effort go forward.

bouncer-strides

Forward glide reset — stand tall, glide forward.

  • Name: Bouncer Post-Run Strides
  • Gait Group: posture_elastic_control
  • Context: post_run
  • Phases: base, build, peak, taper
  • Role: primary
  • Duration: 8 min

Drill Slots

SlotDrillDistanceRepsDurationNotes
1Classic Strides80m5—Stand tall, glide forward

shuffler-hip-drive

Hip drive activation — open stride through hip extension.

  • Name: Shuffler Hip Drive Activation
  • Gait Group: hip_drive_stride
  • Context: pre_run
  • Phases: base, build, peak, taper
  • Role: primary
  • Duration: 10 min

Drill Slots

SlotDrillDistanceRepsDurationNotes
1Marching A-Drill20m2—Exaggerated hip patterns
2A-Skips30m2—Progressive speed
3High Knees Controlled20m2—Control, not speed
4Bridge Jog—1120sJog easily. Feel the hip open on each push-off. Use the range you just opened.

shuffler-coordination

Coordination & arm drive — unlock stride via arm-leg coupling.

  • Name: Shuffler Coordination & Arm Drive
  • Gait Group: hip_drive_stride
  • Context: pre_run
  • Phases: base, build, peak, taper
  • Role: secondary
  • Duration: 10 min

Drill Slots

SlotDrillDistanceRepsDurationNotes
1Arm Swing Drill—340sIsolate arm drive
2A-March with Arm Drive20m2—Coordinate with lower body
3B-Skips20m2—Progressive complexity
4Bridge Jog—1120sJog easily. Let your arms pull the stride open. Feel the connection.

shuffler-strides

Hip extension reset — push off, drive the knee.

  • Name: Shuffler Post-Run Strides
  • Gait Group: hip_drive_stride
  • Context: post_run
  • Phases: base, build, peak, taper
  • Role: primary
  • Duration: 8 min

Drill Slots

SlotDrillDistanceRepsDurationNotes
1Classic Strides100m5—Push off, drive the knee

wobbler-stability

Stability awakening — activate lateral stabilisers and proprioception.

  • Name: Wobbler Stability Awakening
  • Gait Group: stability_control
  • Context: pre_run
  • Phases: base, build, peak, taper
  • Role: primary
  • Duration: 10 min

Drill Slots

SlotDrillDistanceRepsDurationNotes
1Carioca20m2—Activate lateral stabilisers
2Single-Leg Balance to Run—5—Challenge proprioception
3Lateral High Knees15m2—Integrate stability with movement
4Bridge Jog—1120sJog easily. Quiet hips, clean movement. Feel the stability you just built.

wobbler-hip-control

Dynamic balance under speed — challenge stability at higher speeds.

  • Name: Wobbler Dynamic Balance
  • Gait Group: stability_control
  • Context: pre_run
  • Phases: build, peak
  • Role: secondary
  • Duration: 10 min

Drill Slots

SlotDrillDistanceRepsDurationNotes
1Lateral High Knees15m2—Review lateral control
2Carioca20m2—Add complexity
3Single-Leg Balance to Run—5—Progressive running-speed
4Bridge Jog—1120sJog easily. Run quietly, move cleanly. No wobble.

wobbler-strides

Stability reset — quiet hips, steady head.

  • Name: Wobbler Post-Run Strides
  • Gait Group: stability_control
  • Context: post_run
  • Phases: base, build, peak, taper
  • Role: primary
  • Duration: 8 min

Drill Slots

SlotDrillDistanceRepsDurationNotes
1Classic Strides80m5—Quiet hips, steady head

natural-coordination

Coordination primer — broad neuromuscular maintenance.

  • Name: Natural Coordination Primer
  • Gait Group: general_foundation
  • Context: pre_run
  • Phases: base, build, peak, taper
  • Role: primary
  • Duration: 10 min

Drill Slots

SlotDrillDistanceRepsDurationNotes
1Marching A-Drill20m2—General coordination
2A-Skips30m2—Progressive complexity
3Ankling15m2—Elastic contribution
4Bridge Jog—1120sJog easily. Smooth and relaxed. Just feel good.

natural-elastic

Economy builder — elastic + cadence for running economy.

  • Name: Natural Economy Builder
  • Gait Group: general_foundation
  • Context: pre_run
  • Phases: build, peak
  • Role: secondary
  • Duration: 10 min

Drill Slots

SlotDrillDistanceRepsDurationNotes
1Pogo Hops Two-Leg—3—Elastic system activation
2Fast Feet In-Place—320sCadence refinement
3Low A-Skip20m2—Combine elastic + cadence
4Bridge Jog—1120sJog easily. Springy and light — feel the bounce carry you forward.

natural-strides

Flow and relaxation reset — smooth, like the first km.

  • Name: Natural Post-Run Strides
  • Gait Group: general_foundation
  • Context: post_run
  • Phases: base, build, peak, taper
  • Role: primary
  • Duration: 8 min

Drill Slots

SlotDrillDistanceRepsDurationNotes
1Classic Strides80m5—Smooth, relaxed, like the first km

drill-fundamentals

March to skip to stride progression for skill development.

  • Name: Drill Fundamentals
  • Context: standalone
  • Phases: base, build, peak, taper
  • Role: primary
  • Duration: 20 min

Drill Slots

SlotDrillDistanceRepsDurationNotes
1Marching A-Drill20m2—Foundation: posture + knee drive
2A-Skips30m2—Add rhythm and bounce
3Low A-Skip30m2—Quick, minimal height
4Short Stride Runs40m2—Transition to running
5Classic Strides80m4—Relaxed, put it together

cadence-contact-lab

Step frequency and landing pattern work for overstriding runners.

  • Name: Cadence & Contact Lab
  • Context: standalone
  • Phases: base, build, peak, taper
  • Role: primary
  • Duration: 18 min

Drill Slots

SlotDrillDistanceRepsDurationNotes
1Fast Feet In-Place—320sAs fast as possible
2Fast Feet Forward20m3—Maintain speed while moving
3Ankling20m2—Quick, stiff ankle
4Metronome Steps40m3—Match target cadence
5Cadence-Focused Strides80m4—Apply to real running

hip-stability-control

Frontal and transverse plane control work.

  • Name: Hip Stability & Control
  • Context: standalone
  • Phases: base, build, peak, taper
  • Role: secondary
  • Duration: 18 min

Drill Slots

SlotDrillDistanceRepsDurationNotes
1Lateral High Knees20m2—Stay tall, control hip
2Carioca30m2—Hip rotation, stay upright
3Single-Leg Balance to Run—5—Balance 5s, then run 20m
4Classic Strides60m4—Focus on hip stability

elastic-economy-builder

Elastic return and stiffness development for experienced runners.

  • Name: Elastic Economy Builder
  • Context: standalone
  • Phases: build, peak
  • Role: accessory
  • Duration: 15 min

Drill Slots

SlotDrillDistanceRepsDurationNotes
1Pogo Hops Two-Leg—20—Quick, minimal ground time
2Straight-Leg Bounds30m2—Low amplitude
3Uphill Strides60m4—Short hill, power focus

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