Running Drill 3 challenges the runner’s ability to combine lessons of the previous running drills into a smooth, sustained run.
The Running Drill 3 exercises consists of the following exercises:
- Alternating Foot Strike
- Hop in Place
- Hop Forward
- Backwards Run
ALTERNATING FOOT STRIKE
The Alternating foot strike is the first exercise in Running Drill 3.
Figure 7-16 shows the exercise as an individual Soldier conducts it:
Starting Position
The starting position for the Alternating foot strike is the upright torso with hands in the ready position against the wall.
With the left leg is directly beneath the body with the foot, hips, and shoulders in alignment while balancing on the supporting leg.
Movement
● From the starting position, with hands on the wall, the foot should draw a half a semi-circle from the ground.
● Focus on switching to support leg rapidly prior to lowering the right leg.
Repetitions
● Repeat this exercise up to 5 times on both sides before running a short distance or 3–5 seconds.
Figure 7-16. RUD3.1 Alternating Foot Strike
HOP IN PLACE
The Hop in Place is the second exercise in Running Drill 3.
This exercise focuses on single leg agility and balance.
Figure 7-17 breaks down the exercise as an individual Soldier conducts it:
Starting Position
The starting position for the Hop in Place is the upright torso with the foot, hips, and shoulders in alignment.
The left leg is the balance leg.
Movement
● From the starting position, push off the ground and land back in the starting position.
Concentrate on keeping the head and upper body in same place.
Repetitions
● Repeat 5–10 times on both legs before running a short distance or 3–5 seconds.
Figure 7-17. RUD3.2 Hop in Place
HOP FORWARD
The Hop Forward is the third exercise in Running Drill 3.
This exercise prevents bending at the waist.
Figure 7-18 breaks down the exercise as an individual Soldier conducts it:
Starting Position
The starting position for the Hop Forward is the upright torso with the foot, hips, and shoulders in alignment.
Movement
● From the starting position, hop from one foot to the other in place before progressing forward by hopping for a short distance or 3–5 seconds.
● After completing the drill, run a short distance or for 3–5 seconds.
Figure 7-18. RUD3.3 Hop Forward
BACKWARDS RUN
The Backwards Run is the final exercise in Running Drill 3.
This exercise increases the perception of gravity—Soldiers will feel how easy it is to let gravity do the work of moving them when they run backwards.
Figure 7-19 on breaks down the exercise as an individual Soldier conducts it:
Starting Position
The starting position is the Straddle Stance position.
The runner runs in place at 180 steps per minute.
Movement
● After a few seconds, lean the torso back and allow the feet to follow and run backwards for a short distance.
At that point and without stopping, turn around and run forward for 3–5 seconds.
Repetitions
● Repeat this exercise up to 5 times.
Figure 7-19. RUD3.4 Backwards Run