12. Running Technique (Maximum Velocity/ Full Flight Running)

Speed is one of the most important skills for an athlete to develop. Speed is important for most sports and athletics events. Developing your running technique is very important to help improve your running speed. 

Throughout the running technique progressions athletes should demonstrate good posture; shoulders and torso (body) should be aligned with the direction of travel (facing forwards) and athletes should drive their arms backwards and forwards, not across the body.

Red

Stage 1 Red Challenges

12a) Walk with relaxed shoulders and good upright posture.

12b) Walk tall with high hips, good upright posture and balance.

12c) Head up with focus in front.

12d) Awareness of space and the safety of others.

Yellow

Stage 2 Yellow Challenges

12a) Jog/skip with relaxed shoulders and good upright posture.

12b) Jog/skip tall with high hips, good upright posture and balance.

12c) Walk with knee up, toe up action.

12d) Walk with heel up (underneath buttocks), toe action (foot at 90°).

12e) Walk with relaxed sockets to pockets arm driving action.

Green

Stage 3 Green Challenges

12a) Run tall with relaxed shoulders a good upright posture.

12b) Run tall with high hips, good upright posture and balance.

12c) Jog/skip with knee up, toe up action (good upright posture; no forwards or backwards lean).

12d) Jog/skip with heel up, toe up action (good posture; no backwards lean).

12e) Jog/skip with relaxed pockets to sockets arm action.

12f) Start, stop and change pace with control and response to instruction.

12g) Run and change direction (applying appropriate force), demonstrating speed and agility.

Purple

Stage 4 Purple Challenges

12a) Run tall with relaxed shoulders, high hips, good upright posture and balance.

12b) Run tall with relaxed pockets to sockets arm action.

12c) Run with knee up, toe up action (good upright posture; no forwards or backwards lean).

12d) Run with heel up, toe up action (good upright posture; no forwards or backwards lean).

12e) Active strike on fore front (ball) of foot.

12f) Run on curve with coordination and control.

Blue

Stage 5 Blue Challenges

12a) Demonstrate relaxed running technique with no visual tension (all of Purple).

12b) Use a fast relaxed arm action emphasising the drive backwards (hammering a nail into the wall behind).

12c) Prior to touchdown (front swing phase) raise knee until leg is parallel to the ground.

12d) Active and quick free leg with a ‘down and back’ motion before touchdown.

12e) Support leg is strong with no visual collapse of leg.

12f) Run a controlled bend with smooth transition on to straight running.

Black

Stage 6 Black Challenges

12a) All of Blue at increased speed.

12b) Demonstrate an active foot strike on the forefoot with a quick, ‘down and back’ motion.

12c) Maintain technical performance in competition conditions.

12d) Execute running isolation drills: i) Alternate drills; ii) Single side drills.