Running Drills — Individual Library

Source of truth for all running drills. Seeded to running_drills_individual via scripts/seed-drills-from-yaml.js. Only drills referenced by routine templates are included — nothing unused.

Fields: name (unique key), description, focus, coaching_cues.

Marching A-Drill

Exaggerated slow march emphasizing tall posture and foot under hips.

Focus: coordination

Coaching Cues

• Stay tall
• Foot lands under hip
• Opposite arm and leg
• Controlled tempo

A-March with Arm Drive

Adds deliberate arm swing to integrate upper-lower body timing.

Focus: coordination

Coaching Cues

• Drive arms back
• Opposite arm and leg
• Relaxed shoulders
• Rhythmic movement

Ankling

Very small, stiff ankle steps emphasizing forefoot control.

Focus: coordination

Coaching Cues

• Stiff ankles
• Minimal knee bend
• Quick pops
• Stay on forefoot

Tall Running Drill

Running with deliberate vertical posture and relaxed shoulders.

Focus: coordination

Coaching Cues

• Stand tall
• Crown of head up
• Relaxed shoulders
• Breathe easy

Arm Swing Drill

Isolated arm drive emphasizing back-swing and rhythm.

Focus: coordination

Coaching Cues

• Drive elbows back
• Hands relaxed
• Rhythmic swing
• No crossing midline

A-Skips

Rhythmic skipping with knee drive emphasizing hip flexion and coordination.

Focus: coordination

Coaching Cues

• Drive knee up
• Skip off ground
• Opposite arm and leg
• Stay tall

B-Skips

A-skip with leg extension, emphasizing hip extension and pull-through.

Focus: coordination

Coaching Cues

• Drive knee up then extend
• Paw the ground back
• Rhythmic movement
• Stay tall

Fast Feet In-Place

Rapid alternating steps under hips with minimal vertical movement.

Focus: cadence

Coaching Cues

• Fast as possible
• Minimal height
• Light on feet
• 20-30 seconds

Fast Feet Forward

Short, quick steps moving forward slowly.

Focus: cadence

Coaching Cues

• Tiny steps forward
• Quick turnover
• Stay light
• Minimal forward progress

Metronome Steps

Running in place or jogging to a set cadence (e.g. +5-7%).

Focus: cadence

Coaching Cues

• Match the beat
• Quick light steps
• Consistent rhythm
• 60-90 seconds

Low A-Skip

Reduced height A-skip focusing on quick ground contact.

Focus: technique

Coaching Cues

• Quick ground contact
• Stay low
• Fast turnover
• Light on feet

High Knees Controlled

Moderate height, emphasis on posture not speed.

Focus: technique

Coaching Cues

• Stay tall
• Control the height
• Arms drive opposite
• Quality over speed

Short Stride Runs

Very short stride length at easy pace.

Focus: technique

Coaching Cues

• Tiny steps
• High cadence
• Feel the difference
• Relaxed upper body

Carioca

Cross-over running emphasizing hip rotation control.

Focus: stability

Coaching Cues

• Cross over in front
• Cross behind
• Rotate hips
• Quick feet

Lateral High Knees

Sideways movement with controlled knee lift.

Focus: stability

Coaching Cues

• Move sideways
• Lift knees
• Stay facing forward
• Quick transitions

Single-Leg Balance to Run

Balance then quick acceleration step.

Focus: stability

Coaching Cues

• Hold balance
• Quick first step
• Accelerate forward
• Both sides

Pogo Hops Two-Leg

Short ankle hops emphasizing stiffness.

Focus: elastic

Coaching Cues

• Stiff ankles
• Minimal knee bend
• Quick bounces
• Stay on forefoot

Straight-Leg Bounds

Emphasizes elastic recoil without knee lift.

Focus: elastic

Coaching Cues

• Keep legs straight
• Drive from ankles
• Maximize distance
• Quick ground contact

Classic Strides

Smooth accelerations to ~90% effort.

Focus: strides

Coaching Cues

• Gradual acceleration
• Relaxed effort
• Smooth deceleration
• Focus on form

Cadence-Focused Strides

Same pace, intentionally quicker steps.

Focus: strides

Coaching Cues

• Quick feet
• Same speed
• More steps
• Stay relaxed

Uphill Strides

Promotes knee drive and foot placement.

Focus: strides

Coaching Cues

• Drive knees up
• Short quick steps
• Lean slightly forward
• Powerful push

Bridge Jog

2-minute easy jog that transitions drill patterns into running movement. The 4th exercise in every pre-run routine. Carries the motor pattern from drills into real running — this is where the transfer happens.

Focus: transition

Coaching Cues

• Jog easily
• Carry the feeling from your drills
• No effort, just move
• You are already running