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Running Drills

Ocean Kids Health
Blog
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By Alana Mayes – Paediatric Physiotherapist

Running has many health benefits including cardiovascular health, building strong bones and stronger minds, as well as the social benefits of running during play and sports participation.

Running is a skill that develops as children experience the drive to move more quickly through their world, usually emerging around the age of 18-24 months, or 3-6 months after the initiation of walking independently.

Children are usually proficient runners by the time they are 3 years old, though many children have difficulty refining the skill and struggle to produce speed, change direction, or fatigue quickly due to inefficient running styles. Just like any skill, running efficiently can be taught and with its many health benefits, is a great activity to get involved in!

Let’s learn some basic drills to help improve running technique which can improve a runner’s speed, efficiency and ability to change direction, improving their performance in their sport and play!

1. Boot scoot
This is a favourite of mine-especially when parents/coaches get involved, as it always sparks laughter. It is wonderful for developing coordination, trunk control and strength.

How to do it:

  • Sit down with both legs straight out in front of you.
  • Sit up tall and Bend your elbows ~90deg.
  • Lift one hip off the floor and move it forwards, then repeat on the other side.
  • Use arm swing to help you move forwards.

2. Pogo jump for speed
The aim of this activity is to build our ability to quickly store and release energy which is essential for building speed and efficiency in running.

How to do it:

  • Stand on the floor with your feet together, hands on your hips.
  • Jump off the floor and then each time you land, keep high on your toes and immediately push off the floor as quickly as possible.
  • You shouldn’t have much movement happening at your ankle, hip or knee joints, as the aim is to use your soft tissues as a spring, maintaining your muscle contraction.
  • Aim to do as many jumps in a row as possible for 10-30secs.

3. Arm swing + Marching with high knees (slowly)
This is a great one for working on improving coordination of arm swing and knee drive-two important area for efficient running technique.

How to do it:

  • Hold elbows at 70-90deg bend.
  • Step forwards onto one foot, driving your opposite knee up high, toes up. You are aiming to have your opposite hand at eye level (you can make an O with your hand to act as a guide to look through your hand).
  • Pause at the top, then change sides. Think “tall” through tummy to help engage your core.

4. Wall March (fast)
The key to this one is the forward lean-this provides us with our forward momentum when we run! It is also a wonderful warm up activity to get that knee drive going.

How to do it:

  • Stand and face a wall/fence/tree and place your hands just below shoulder height against the surface.
  • Step backwards until your body is on an ~10deg angle. Stand tip toes.
  • You should feel your tummy muscles engage (no banana backs!).
  • Drive one knee up towards your chest, then pushing hard off your other leg, quickly change legs. Alternate sides, the aim being a quick change, fast knee drive, staying on toes. You can choose to continue to switch quickly or pause at the top between each change.

5. High knees
High knee running is another great drill to work on knee drive.

How to do it:

  • Find a flat surface ~10m-30m long to run along.
  • Holding your hands out in front of you at roughly hip height can be a good guide, with the aim being to tap your knee to your hand with each step (try not to drop your hands down to meet your knee).
  • Run, staying on your toes, lifting your knees as high as you can with each step. The aim is not to move forwards as quickly as you can, but rather to aim for the height of your knees and speed of your knee drive.

6. Butt Kicks
This is a great drill for working on speed and to activate your hamstrings for that quick pull through following the end of your push off when running.

How to do it:

  • Find a flat surface ~10m-30m long to run along.
  • You can put your hands on your glutes (palms facing outwards) as a target for your heels to hit.
  • Push off your toes and run, aiming to kick your hand with your heel with each step. Aim for shorter strides but fast kicks.

7. Changing Direction – “Buzz off” with cones, tag, giants treasure
Agility is an extremely important component of running, whether applying this to ball sports or a game of tag in the playground, being able to change direction quickly will really lift your game.
How to do it:

  • Make it playful! Agility is any aspect of running that involves quick stopping, starting, or moving in any direction suddenly (forwards, sideways, backwards, diagonals).
  • Try setting up cones with balls on top, spaced out around a room and challenge teams to knock their opponents balls off the cones first.
  • Or, play Giants treasure with your child, where they have to stop suddenly when you turn around to avoid being sent back to the start (make it even harder by adding obstacles or asking them to skip/run backwards/bear walk!). A simple game of tag is also a wonderful way to practice dodging.

8. Skipping
What movement is more joyful than skipping?! Skipping also has fantastic benefits for developing coordination for running, developing power for running and all the good stuff for bone health and muscle strength.
How to do it:

  • To get the most out of this, aim for distance and speed – go up a hill, have a race or just see who can make their skip FULL of joy!
  • We want to see nice high knees and springy toes with a good strong arm swing.

9. Heels, Toes
This is a great little one for strengthening the muscles around our ankles while also challenging our coordination and balance.

How to do it:

  • Walk on heels, then switch it up after a few steps and walk on toes.
  • Try doing it in slow motion for an added balance challenge, or changing the surface underneath to something a little less stable, such as thick grass or sand for an added workout.

10. Single Leg Balance + Bean Bag Toss
This is so much fun and just wonderful for working on hip and ankle strength, foot-eye coordination and balance. I dare you to challenge the whole family with this one!

How to do it:

  • Depending on the level you want to work at, set up a goal to “throw” the beanbag into. This may be a hoop on the floor close by to start off with, or a washing basket on a raised surface for a real challenge.
  • Place a bean bag on one foot (in standing) and then lift that foot off the floor.
  • Get your aim, and then move your foot in an upwards kicking movement to “throw” the beanbag into the goal!
  • For an easier option, try sitting down first or holding onto the back of a chair to reduce the balance component.

If your child is having difficulty with running and would benefit from some additional support, please reach out to our team for more fun ideas individualised to your child!

Our Ocean Kids Health team are here to help you and your child thrive!
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