Coach Robinson ISC International
Skip drills are some of the more advanced motor
skill exercises to execute. These movements require a greater degree of
coordination and motor control for better performance. The ability to coordinate
the cadence of the arm swing with the leg movements and the double foot strike is a skill that improves with practice. The basic form of skipping is slow and
deliberate and should follow a straight line without significant deviation of
the limbs or trunk to the right or left. Of all the drills, technical running exercises are the most intense and potentially most difficult to perform
properly. The speed of movement in the arms and legs are the hardest to perform
in the skip forms of drills. The rhythm of movement, as measured by the cadence
of foot strikes, closely resembles full stride running. Emphasis during skip
drills (and in all of the drills) is on an upright body posture, coordinated
movement of the arms and legs, wide range of motion at the hips, knees and
ankles and stability of movement. This will strengthen hip flexors, hamstrings,
quadriceps, and enhance neuromuscular development. As you become more
accomplished with the drills, Skip drills will represent a nice warm-up for the
motor development exercises.
Combining the “A” and “B” skip
a given for most athletes if not all to do a warm up before attempting vigorous
exercise activity. High Knees is a drill for the ages from the ages.
It has been around for ever and will be here long after we have moved on.
This drill is great for hip flexor and ankle strength. It will also be a great
addition to technical reinforcement and neuromuscular coordination. Other muscle
groups that this movement will flush blood to are the Glutes, Hamstrings, and
the capsule of the knees. When
applied correctly, this drill will enhance your running efficiency.
Heel Kick (butt kicks)
Consisting of three sections, the hamstring tends to be an underdeveloped and
neglected muscle by many athletes. The Hamstring plays a major role in knee
flexion and hip extension. Part of this muscle is also important for the
rotation of the feet outward at the knee and hip joint. They are also responsible for knee flexion and hip extension but while
the biceps femoris rotates the knee outwards, they perform the opposite movement
being inward rotation.