PURPOSE
The Heel Strike is the first exercise in Running Drill 1.
This exercise increases awareness of the stiffness and locked joints of the leg when the heel strikes the ground first—a rear-foot strike.
The figure above breaks down the exercise as an individual Soldier conducts it:
STARTING POSITION
The starting position for the Foot Strike is the Straddle Stance position with hands on hips.
MOVEMENT
● From the starting position, take an exaggerated step forward with the LEFT leg deliberately landing on the left heel keeping the forefoot off the ground.
REPETITIONS
Repeat this exercise 5–10 times.
HEEL STRIKE NOTES
● Take note of the way the heel, ankle, shin, knee, hip, and low back absorb the impact.
● Note how the muscle in the front of the shin keeps the foot off the ground.
● Note how the quadriceps muscle works to lock the knee.
● Note the bend at the hip as the leg reaches out.