Running Drill 2 is one way to improve the strength of the muscles needed to prepare the body properly to run.
The Running Drill 2 exercises consists of the following exercises:
- Double-Leg Hop
- Single-Leg Hop
- Skip in Place
- Criss Cross
- Pendulum
- Alternate Twist Jump
- Hip Raise Push-Up
- Single-Leg Hip Raise Push-Up
- Single-Leg Out Hip Raise Push-Up
DOUBLE-LEG HOP
The Double-Leg Hop is the first exercise in Running Drill 2.
This exercise increases the strength of the leg muscles and tendons involved in lifting the feet from the ground.
Figure 7-6 breaks down the exercise as an individual Soldier conducts it:
Starting Position
The starting position is the Straddle Stance position with arms relaxed at the side.
Movement
● From the starting position, slightly bend the knees and jump in place.
Start with small quick jumps gradually increasing the height and speed as strength improves.
Repetitions
● Repeat this exercise 2–3 times before running a short distance or for 3–5 seconds.
DOUBLE-LEG HOP NOTES
- When landing, do not allow the knees to come together.
- Keep the knees slightly bent throughout the movement—at take-off and landing.
- Focus on keeping the trunk upright to avoid bending at the waist.
Figure 7-6. RUD2.1 Double-Leg Hop
SINGLE-LEG HOP
The Single-Leg Hop is the second exercise in Running Drill 2.
This exercise increases the challenge to the muscles and tendons in each leg that assist with running.
Figure 7-7 breaks down the exercise as an individual Soldier conducts it:
Starting Position
The starting position is the Straddle Stance position with the right leg placed beneath the right hip—the Runner’s position.
Movement
● From the starting position, hop on the left leg 10 times before pausing to switch legs to repeat the exercise on the left leg.
Repetitions
● Repeat this exercise 2–3 times before running a short distance or for 3–5 seconds.
Additional Guidance
● Progress to higher hops as skill improves.
Figure 7-7. RUD2.2 Single-Leg Hop
SKIP IN PLACE
The Skip in Place is the third exercise in Running Drill 2.
This exercise increases coordination and the ability to move quickly from support on one foot to another.
Figure 7-8 breaks down the exercise as an individual Soldier conducts it:
Starting Position
The starting position is the Straddle Stance position with arms relaxed at the side.
Movement
● From the starting position, skip in place for 3–5 seconds.
● Pause in the starting position before repeating this exercise 2–3 times before running a short distance or for 3–5 seconds.
Additional Guidance
● Progress to higher skips as skill improves.
Figure 7-8. RUD2.3 Skip in Place
CRISS CROSS
The Criss Cross is the fifth exercise in Running Drill 2.
This exercise increases mobility, coordination, and strength in the muscles of the hips and legs in multiple planes of movement.
Figure 7-10 breaks down the exercise as an individual Soldier conducts it:
Starting Position
The starting position is the Straddle Stance position.
Movement
● From the starting position, jump while crossing the left foot over the right to land with the feet crossed.
Land on the balls of the feet, progressing to the heels.
● Immediately jump again to cross the right foot in front of the left before landing.
Repetitions
● Repeat 5–10 times before pausing in the starting position.
Run a short distance or for 3–5 seconds.
Additional Guidance
● Progress to faster step cadence as skill improves.
Figure 7-10. RUD2.5 Criss Cross
PENDULUM
The Pendulum is the sixth exercise in Running Drill 2.
This exercise strengthens muscles of the hips and legs and multi-planar balance and coordination.
Figure 7-11 breaks down the exercise as an individual Soldier conducts it:
Starting Position
The starting position is the Straddle Stance position with arms relaxed at the side.
Movement
● From the starting position, swing the left leg out to the side while balancing on the right leg.
Keep the left leg straight.
● Bring the left leg back to the starting position before swinging the right leg out to the side.
Repetitions
● Repeat this motion 10 times before pausing in the starting position.
Run a short distance or for 3–5 seconds.
Additional Guidance
● Modify the switch between legs by performing a quick, low hop on the support leg as the swing legs moves back toward the starting position.
Figure 7-11. RUD2.6 Pendulum
ALTERNATE TWIST JUMP
The Alternate Twist Jump is the seventh exercise in Running Drill 2.
This exercise strengthens muscles of the hips and legs and multi-planar balance and coordination.
Figure 7-12 on page 7-10 breaks down the exercise as an individual Soldier conducts it:
Starting Position
The starting position is the Straddle Stance position with arms relaxed at the side.
Movement
● From the starting position, jump and twist the hips and legs to the left, landing in a staggered stance with the left foot forward.
● Pause before jumping and twisting back to the right to return to the starting position.
● From the starting position, jump and twist the hips and legs to the right, landing in a staggered stance with the right foot forward.
● Pause before jumping and twisting again to the left to return to the starting position.
Additional Guidance
● Keep the shoulders and head facing forward throughout the movement.
● Progress to completing 5–10 repetitions before running a short distance or for 3–5 seconds.
Figure 7-12. RUD2.7 Alternate Twist Jump
HIP RAISE PUSH-UP
The Hip Raise Push-Up is the eighth exercise in Running Drill 2.
This exercise increasingly targets the hip flexor muscles.
Additionally, this exercise helps increase the perception of moving forward as a single unit, preventing bending at the waist.
Figure 7-13 breaks down the exercise as an individual Soldier conducts it:
Starting Position
The starting position is the Front Leaning Rest position.
Movement
● From the starting position, with elbows remaining fully extended, lower the hips toward the ground before quickly moving them back up and into the same flex position used in the Recovery Drill exercise, the Extend and Flex.
● From the flex position, lower the hips toward the ground before quickly moving them back up to the flex position.
Repetitions
● Repeat 10 times before moving into the starting position.
Move to the Straddle Stance position before running a short distance or 3–5 seconds.
Figure 7-13. RUD2.8 Hip Raise Push-Up
SINGLE-LEG HIP RAISE PUSH-UP
The Single-Leg Hip Raise Push-Up is the ninth exercise in Running Drill 2.
This exercise targets the hip flexor muscles.
Figure 7-14 breaks down the exercise as an individual Soldier conducts it:
Starting Position
The starting position is the Front Leaning Rest position with the left foot 8–12 inches off the ground.
Movement
● From the starting position, with elbows remaining fully extended and left foot off the ground, lower the hips toward the ground before quickly moving them back up and into the flex position.
● Switch support to the left foot, lifting the right foot 8–12 inches from the ground.
● From the flex position, lower the hips toward the ground before quickly moving them back up to the flex position.
Repetitions
● Continue switching support 5–10 times before moving into the starting position.
● Move to the Straddle Stance position before running a short distance or 3–5 seconds.
Figure 7-14. RUD2.9 Single-Leg Hip Raise Push-Up
SINGLE-LEG OUT HIP RAISE PUSH-UP
The Single-Leg Out Hip Raise Push-Up is the tenth exercise in Running Drill 2.
This exercise is an advanced challenge for the hip flexor and extensor muscles.
Figure 7-15 on page 7-12 breaks down the exercise as an individual Soldier conducts it:
Starting Position
The starting position is the Front Leaning Rest position with the left foot 8–12 inches off the ground and held out to the side, or abducted.
Movement
● From the starting position, with elbows remaining fully extended, lower the hips toward the ground before quickly moving them back up and into the flex position.
● Switch support to the left foot, abducting and lifting the right foot 8–12 inches from the ground.
● From the flex position, lower the hips toward the ground before quickly moving them back up to the flex position.
● The elevated foot remains off the ground throughout the exercise.
Repetitions
● Continue switching support 5–10 times before moving into the starting position.
Move to the Straddle Stance position before running a short distance or 3–5 seconds.
Figure 7-15. RUD2.10 Single-Leg Out Hip Raise Push-Up