Drills For Skills - Run better in 6 weeks

Drills For Skills is a 6-week running mechanics program to help you run smoother, faster and more efficiently.

What You Get:

✅ A 6-week structured plan (2 sessions/week, 20–30 mins each)

✅ Weekly themes with a clear progression

✅ Video demos for every drill

✅ Warm-up guidance and mobility tips

✅ A repeatable program you can cycle through again and again

✅ Minimal equipment needed

🎯 Program goal: This 6-week program is designed to enhance your running form, efficiency, and overall movement quality. Through a structured series of drills, you’ll improve body awareness, neuromuscular coordination, posture, rhythm, and cadence, while also strengthening key muscle groups involved in running. As your mechanics improve, you’ll not only become a stronger and faster runner—but also reduce your risk of injury. This program serves as an introduction to the key elements of efficient running mechanics and it’s designed to be repeatable. You can go through the full six weeks multiple times, or revisit specific weeks to continue developing targeted skills.

🗓️ Weekly focus areas: Each week targets a specific component of efficient running mechanics:

• Week 1: Posture & Alignment

• Week 2: Ground Contact & Force Application

• Week 3: Arm Mechanics & Timing

• Week 4: Hip Extension & Glute Activation

• Week 5: Cadence & Rhythm

• Week 6: Neuromuscular Coordination, Control & Speed

📌 Session Structure: You’ll complete two sessions per week, each lasting approximately 20–30 minutes. These workouts are designed to complement your existing running sessions and can be done as a warm-up, cooldown, or on cross-training days.Each session begins with a light warm-up—typically low-intensity cardio and dynamic mobility, before moving into the main drill sequence. You’re welcome to adapt the warm-up to suit your individual needs and preferences.

📹 Video Demonstrations: Each drill includes a video link to help you perform the movements correctly, safely, and effectively.

⚒️ Equipment Needed: A stick (alternatives: broom handle or towel), wickets or cones (alternatives: rocks or sticks), a low step or box and access to stairs or a hill.