Warm-Up | Running Technique Drills

Pitch: Eight cones — in each case two of them face each other at a distance of about 10 to 15 metres.

Equipment: 8 cones.

Players: All players split into four equal lines.

• Running technique drills are used for the warm-up; seven rounds are completed in total.
• In each round one running style is performed up to the cone; the way back is jogged.
• The seven running styles are skipping, high knees, bounding, heel flicks, overstriding, hop-skip running and running backwards.
• After the last round, two to three build-up runs follow: a build-up run to the cone, an easy run back.

Note: Running technique drills comprise a series of running exercises that improve running style. They train all the movements of the running stride individually — push-off, knee lift, foot strike, support phase and rear swing phase — and at the same time develop hip mobility. This makes the movements more economical, which allows faster running that is easier on the joints.