This is our knee hugs drill. What we're looking for with this, this is in the beginning of your warm-up in the beginning before you even start to run, you're gonna be looking to get some balance with this drill. You're going to be looking for some coordination. And the whole purpose of this, Joe, is to wake up your nervous system. What we're looking to do here is grab your knee, pull it up just a little bit. You could even do it a little more slowly. 

You can see both athletes here doing a nice pace, nice pulling up their knee, holding it for a second or two to work on the balance. One other very important thing to note is that I have a very good posture there looking forward and a neutral head position, this is very important. You want to think about the same running position that you'd be holding while running when you're doing your drills. The other thing, too, you can see when they first started out, they had a couple more times that they were a little off-balance. So you really working doing this at least eight times in each leg so you can work on finding your balance in this drill? We're doing the same knee hug, but now we're adding a little bit of a longer of hold and then an extension on the opposite leg with your toes and lifting up. And once again, see, these two athletes have excellent posture, good head position. Looking forward, you're not leaning back with this. You don't want to arch you back. You want to really hold a good body position. And even if you slow this down a little further. That's OK. This is about strength. It's about getting coordination. It's about balance. And once you're done, then you just jog it out at the end. 

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Knee Hugs