Running Drill D: Ankling with jog to decellerate

Objective: To limit time spent on the ground and develop an elastic response in the ankle joint.

Beginning with a walk, with each small step taken, step no higher than the top of the opposite ankle. Emphasize the ankles remaining dorsiflexed throughout the drill. The look of the drill is that of a quick-shuffle action. As tempo increases, an elastic response in the ankle increases. Arms and legs should be active with the elbows loosely positioned at 90 degrees. In ankling, horizotal speed is insignificant. The focus is on limiting the time spent on the ground. Athletes should be instructed to listen to their steps and try not to make a scuffing noise with their shoes.

Ankling Cues: "toes up", "quick feet", "hot ground", "fast shuffle", "spring-board action".

For our drill you should be moving forward at a fast jog pace wit the emphasis being on getting off the ground each step as quickly as possible. Ankle for 15m then jog 10m to decellerate. Walk to recover and repeat drill 10 times.