Get Ready to Run Your Best with Drills!

Welcome to the drills section of our running camp website! Get ready to take your running to the next level. Here, we're going to talk about something super important for every runner, no matter how fast or far you run: drills! We'll explain why they are a must-do in your warmups and cooldowns to help you run stronger, faster, and stay injury-free.

Power Up Your Warmups!

Think about how you feel the moment you wake up. Are you ready to sprint, jump, or play a sport the second your feet hit the floor? Definitely not. Your body is stiff, and your brain is still a little foggy.

A warmup is how you shake off that stiffness and get your body and mind in sync for the action ahead. It’s like telling your muscles, "Hey, wake up and get ready to work!" Running without a warmup is like trying to play a fast-paced video game the moment you wake up—your reflexes will be slow, and you won't perform your best. These drills get you sharp, focused, and ready to run great.

Cool Down and Recover

After a great run or a tough workout, it's tempting to just stop. But, taking a few minutes to cool down with some drills, especially static stretches, is just as important as your warmup. These are stretches where you hold a position for a short time. A good cooldown helps your body to:

• Relax your muscles: It helps them return to their normal length and reduces soreness.

• Improve flexibility: This will help you with all your other activities, not just running!

• Start the recovery process: Giving your body a good cooldown helps it get ready for your next run.

Learn from a Pro: Chari Hawkins

We are incredibly excited to feature videos of professional track and field athlete, Chari Hawkins! Chari is a multi-talented heptathlete, which means she competes in seven different track and field events: the 100-meter hurdles, high jump, shot put, 200-meter dash, long jump, javelin throw, and 800-meter run. She's a multiple-time member of Team USA and has competed against the best athletes in the world.

Chari is sponsored by our amazing camp supporter, Brooks Running, and she knows a thing or two about what it takes to be a successful and healthy runner. In the videos below, Chari will show you some of her favorite drills that will help you improve your own running.

A huge thank you to Brooks Running for their vital support of our camp. This incredible opportunity to learn from a world-class athlete like Chari wouldn't have been possible without their help. Now, let's get to some of our favorite drills!

Some of these you will experience firsthand at camp

Unlock Your Running Superpower: Awesome Knee Drive!

Ever watch a super-fast runner and wonder how they make it look so easy, like they're almost floating? A big part of their secret is something called knee drive. Think of it as your body's own turbo button!

So, What IS Knee Drive?

It’s exactly what it sounds like: it's the action of powerfully lifting your knee up and forward as you run. It’s not about just shuffling your feet along; it's an explosive, upward movement with every single step.

Why is it a HUGE Deal?

Okay, here’s why focusing on knee drive will make you a better runner.

1. It Loads Your Body's "Springs"

Think of the big, powerful muscles in the back of your legs (your hamstrings and glutes) like giant rubber bands.

When you drive your knee UP high, you are stretching those rubber bands. The higher you lift, the more you stretch them. And what happens when you let a stretched rubber band go? SNAP! It flies forward.

That's exactly what happens when you run. A powerful knee drive stretches those muscle-springs, and when your foot comes down, they unleash that energy to launch you forward into your next stride. More knee drive = a more powerful snap!

2. It Stops You From "Running with the Brakes On"

This is the most important part. If you don't lift your knee much, your foot will swing way out in front of your body and land on the heel. This is called over-striding, and it's like hitting the brakes every time your foot touches the ground. It kills your speed and can even lead to injuries.

A good knee drive helps your foot land almost directly underneath your body. This way, you're always pushing yourself forward, never slowing yourself down.

The Bottom Line:

Good knee drive isn't just about looking cool (even though it does!). It's about turning your legs into powerful springs that launch you forward, making you faster, more efficient, and a much stronger runner. It's one of the best "secrets" to unlocking your true speed!

The Secret to Speed: Knee Drive + Core Power!

This drill is a 2-for-1 special that is key to becoming a better runner. It focuses on two simple but super important things: lifting your knees and keeping your body steady.

1. More Power in Every Step (Knee Drive)

What it is: Powerfully lifting your knee up high with every stride.

Why it matters: Think of your leg like a giant spring. The higher and faster you drive your knee up, the more "power" you load into that spring. When your foot comes down, all that power releases, springing you forward. More power = more speed!

2. Your Body's Control Center (Core Stability)

What it is: Using your stomach and back muscles to keep your upper body from wiggling around while you run.

Why it matters: Your core is your control center. If it's weak, your body wobbles, and you waste a ton of energy that should be pushing you forward. A strong, stable core makes sure all your power goes into running fast and helps keep your back and legs from getting hurt.

The Bottom Line: This drill teaches your body to be both a powerful engine (with knee drive) and a solid frame (with a strong core). When you put them together, you become a faster, stronger, and safer runner.

A-Skip

The A-Skip: The Foundation of Speed

The A-Skip is the OG of running drills for a reason. If you want to run faster and smoother, it all starts here. The whole drill is focused on one simple, powerful idea.

What It Is

A marching or skipping motion where you focus on driving your knee high and then powerfully stepping straight down.

The Secret Move: "Knee-to-Chest, Stomp-the-Bug"

This is all you have to remember:

1. Knee-to-Chest: Drive your knee up high, like you're trying to touch your chest. Keep your ankle flexed (toes pulled up).

2. Stomp-the-Bug: Powerfully drive that same foot straight down into the ground, right underneath your hips. Imagine there's a bug you need to stomp on!

Why We Do It

This drill teaches your body the basic 1-2 punch of powerful running:

• A high knee lift gets you ready for a longer, more powerful stride.

• A quick, powerful down-step means you spend less time on the ground, and less time on the ground makes you faster.

The Bottom Line: The A-Skip builds the basic rhythm and power for great running form. Master this, and every other drill becomes easier.

B-Skip

The B-Skip: The "Scrape the Mud Off" Drill

This is a super important drill for learning how to run faster. It looks a little tricky, but it's easy once you get the main idea.

What It Is

Think of it as a 3-part combo move:

1. Knee UP (just like an A-Skip).

2. Foot FORWARD (a little kick out).

3. Pull DOWN & BACK, FAST!

The Secret Move: The "Paw-Back"

The most important part is step #3. Imagine you just stepped in sticky mud or gum and you need to scrape it off the bottom of your shoe, right underneath you. That quick, downward "scraping" or "pawing" motion is exactly what we want!

Why We Do It

Running fast is all about pulling the ground behind you. The B-Skip teaches your hamstrings (the big muscles on the back of your legs) to do exactly that.

It stops you from hitting the brakes on every step. If your foot lands too far in front of you, it slows you down. The "paw-back" motion ensures you land right underneath your body, ready to explode into your next stride.

The Bottom Line: The B-Skip teaches your legs to be quick and powerful, pulling you forward with every step.

C-Skip

The C-Skip: The Butt-Kick Power-Pull

Think of the C-Skip as the cousin to the other skips. While the A-Skip is about going UP and the B-Skip is about going OUT and DOWN, the C-Skip is all about pulling UP and UNDER.

What It Is

A skipping motion where you focus on kicking your heel back towards your butt, and then quickly snapping your knee forward.

The Secret Move: "Heel-to-Butt, Knee-Forward"

Here’s the combo:

1. Heel-to-Butt: As you skip, actively kick one heel straight back as if trying to kick your own butt. This should feel like you're really stretching the front of your thigh (your quad).

2. Knee-Forward: As soon as your heel gets close, immediately pull your knee forward into the start of an A-Skip position. The whole motion makes a circular "C" shape.

Why We Do It

This drill is a superstar for your hamstrings—the big "engine" muscles on the back of your legs.

The "Heel-to-Butt" motion teaches your hamstrings to curl and contract powerfully. Then, snapping the knee forward gets them ready for the next stride. It's like pulling back a slingshot (the butt-kick) and then getting it ready to fire again (the knee forward). This helps you develop a quicker, more circular, and more powerful stride.

The Bottom Line: The C-Skip trains your hamstrings to fire quickly, which helps you pull your body over the ground faster.

Stretching

More videos coming soon!