I

T e c h n i q u e r u n dri l l s
I
Drill l. Runningtall

'J cue: "Your hips are beinglifted by a stick".

Coaching

--: lnstruction: . Hips tilt forward not bacl<

. Stomachand bacl<tight
;j
. Head lifted (as beingpulledby hair)
. Straightline from headthrough feet
1j
Do not run bent over.
I

j Drill 2. Driving arms

r cue: "Hands move from shouldersto pocket".

Cooching

j Instuction: . Elbowsdrive back as distinctfrom arms pumpingforward

. Elbowsat 90" and maintainedthroughout
. Handsslightlycupped,not clenched
-!
. Handsmove from levelof shouldersdown to levelof hips
-l! . Handsdo not cross over mid line of chest.
;
Drill 3. Perfect feet

-:J cue: "Runningon hot coals".

Cooching
il
'i lnstruction: . Land on outside ball of feet, not heelsor toes. Runningshould sound soft, not heavy. Feet
,.r should land relativelystraight,as distinctfrom beingturned out or in.

_! Drill 4. Run with your head

cue: "Have a iaw lil<eielly".
Cooching
_.j
lnstruction: . Head should be in line with the torso
_.J
. Jaw is loose and relaxed. No clenchingof teeth
! . Eyesfocusedabout 30-40mahead.This eye position levelsthe head
' andnatural.
Noemphasis
onbreath-holding
except
whenan
I ffii:H: X#:Xrfinmouth
.ll
Drill 5. Lift those knees
'I
cue: "Step over the other knee".
Cooching

il . Pick up the foot and move it high past oppositel<neebefore placingit on the ground
--- lnstruction:
. Focuson just one leg for 20-30 metres,then the other
J . Playersshould not prance
. The foot on liftingside should havetoe cocked.
-t

I Drill 6. Grab the ground

*r cue: "Grab the ground and push it behindyou".

Cooching

J lnstruction: . The foot of the swingingleg extendsout in front before sweepingdown and bacl<
. The foot actuallymal<escontact with the ground under the body
'r't . The foot is headingbehindyou
. Toe should be up so the outsideof the ball of the foot mal<escontact first
'.,
. Pushground backbehindyou.
I

;; SPeed to Win nana QQ