This drill trains arm drive mechanics in isolation, improves running form, and strengthens core engagement by removing lower-body movement. It’s also great for practicing proper arm swing without distractions.

How to Perform

Starting Position:

• Begin in a tall kneeling position on a mat or soft surface:
  • Either one knee on the ground and one up (as in the video) or both knees on the ground.
  • Hips directly above the knee that is on the ground.
  • Core engaged, glutes squeezed, spine tall.
• Your arms should be bent at 90 degrees, hands relaxed, and elbows close to the body.

Execution:

• Rapidly swing your arms in a running motion:
• One arm drives forward while the other drives back.
• Elbow angle stays around 90°.
• Movement should come from the shoulder, not just the hands.
• Keep your torso stable, avoiding twisting or leaning.

Duration:

• Perform for 10–20 seconds per set.
• Complete 2–4 sets, depending on intensity goals.

Key Focus Points

• Drive the elbows, not just the hands.
• Keep hand in front of elbows – not crossing in front of body.
• Forward arm comes to shoulder level; back elbow near to shoulder height.
• Shoulders remain in place – no forward or backward movement.
• Maintain a tight core to prevent wobbling or arching the lower back.
• Keep your neck and shoulders relaxed.

Progressions & Variations

• Resisted version: Add light resistance bands around your arms or hold light dumbbells.
• Metronome pace: Perform the drill to a metronome to work on consistent cadence.
• Mirror feedback: Use a mirror or coach feedback to refine arm swing symmetry.

Common Mistakes to Avoid

• Flailing arms or crossing the body midline.
• Losing core stability—keep your rib cage down and glutes tight.
• Moving too slowly—this is a high-speed coordination drill.