Hello running fanatics! I hope you all enjoyed last week, and I also hope you all got out and ran last week! Last week we worked on warming up and stretching, so this week we worked on footwork skills. Ladders are a great way of working coordination and building quick feet for drills to come later. I will describe the foot pattern for all drills, but I have a few pointers for all of the drills.
The first pointer is you shouldn't try all of the drills full speed for the first time. The footwork can be tricky, so practice will be needed even if that means walking and doing the footwork. The second pointer is your hips should always remain in the same plain, so they should always be faced forward. Knees and feet move, hips shouldn't wiggle like you are doing the salsa. The only drill that the hips are allowed to move is the river dance. The third pointer is that the sideways typewriter and the zig zag drills should be done facing each side so you work each back push-off leg equally. The last pointer is to use your arms as if you are running. Naturally you won't use your arms in the same manner as running, but arms should still be involved.
Drill #1: jumping typewriter
Two feet will jump inside each rung, and outside of the same box you just previously jumped into.
Drill #2: typewriter
The foot pattern for this drill follows the in-in-out-out movement. Two feet will go in the first box one at a time, and then they will straddle the box you were just in.
Drill #3: sideways typewriter
This drill also follows the in-in-out-out foot pattern. When you step out of the box, straddling the rung will give you equal distance between the last box and the next box. This can help your rhythm.
Drill #4 & #5: Ickey shuffle without and with a knee drive
This drill follows an in-in-out and an in-in-out-up pattern respectively. In the knee drive drill, the foot that will go into the next box is the knee that will be driven up.
Drill #6: zig zag
This drill follows an in-in-out-out pattern. Just like the sideways typewriter, straddling each rung will help rhythm.
Drill #7: river dance
This is the most advanced drill and may take the most time to learn. It follows an in-behind-out pattern. You will step in with a foot, the other foot will tap on the outside of the box behind the leg in the box, then the foot in the box will tap on the outside of the same side the behind leg tapped.