Breathing
Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.
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Plyometrics movement using No Equipment.
1 / 2Muscle guide
The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.
Movement instructions
This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.
Begin by blocking the arms in long, pendulum like swings. Close the arm angle, blocking with the arms as you would when jogging, progressing to a run and finally a sprint.
As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
Switch knees and repeat.
Technique guidance
Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.
General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.
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