These drills may be practiced during a warm-up.
Initially, they should be done slowly to develop correct movements; later, they
can be done at a quicker pace. Begin with at least five minutes of slow walking,
then perform the drills for 30 - 40 seconds. Do
While walking, hands placed on shoulders and upper arms horizontal with the
ground, rotate your arms in a
While walking, hold one arm straight by your side, rotating the other backwards
(as in the swimming
backstroke). Feel full extension along the side of the torso of circling
While walking, cross the foot over the centerline of the body with each step;
maximize hip flex (twist) while
keeping upper body quiet.
right hip rotates forward. The foot crosses over the center line, noted by
the torque of the shirt.
STILL UPPER BODY
Bend your arms at 90 degrees, hold upper arm close to the side of the body,
forearms parallel to each
other. Racewalk with good technique, as you hold your arms
BACK LEG EXTENSION
Racewalk with a long extension BEHIND you. Apply a slight forward lean. Focus on
the back leg and roll off the
toes before the foot leaves the ground.
Take very short, fast racewalk steps with hip flex for a distance of 20 to 30
meters. Work towards increasing the number of steps in a shorter period of time.
Next page > Racewalk Workouts
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