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Exactly 1/4th of the running or walking cycle is a kick. A sign of a great kick is a very bent knee as the leg begins to move forward. If we were to trace back a great runners kick, the time when they were around seven to 12 months old would be a key time. This is the time they were on their hands and knees. Essentially, the first lesson of a good kick was learned then, and that is the first purpose of our kick drill.

Part 1

Initially, practice this drill without any resistance. The first goal is to learn to move the hip down and outward as shown on the video. Notice also the turning of the hip as evidenced by the movement of the foot as if one was going to cross the legs. Also, you have to learn to relax the knee and leg the foot sort of dangle the whole time.

As with all the night time drills start off with 10 repetitions, followed by equal rest time, repeating for the half an hour if possible. If, after 15 minutes you cannot continue, do the other leg for 15 minutes. If you can continue for the entire half hour on one leg, you can do the other leg the next night. After one or two nights, when you realize the motion is in the hip and not the knee, you will add the spine to the drill, which we will show next.

Part 2:

The muscle primarily responsible for the kick motion originates in the spine. The creeping position strongly encourages power from the torso, which we are trying to replicate here. It takes a few nights to get the rhythm down, but you will be able to generate power much more efficiently, and during your normal walks or runs, you should feel that picking up your leg is performed also with your torso and not your leg. If you are unable to coordinate your spine very well yet, you can continue the best you can and add begin the crunch series during the day. Once you have a pretty good feel of what is going on here, you can progress to part three.

Part 3:

Part 4:

Part 5: Cross Pattern Kick