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Exercises/Plyometrics
Kneeling Arm Drill - starting position
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Kneeling Arm Drill - ending position
End

Plyometrics

Kneeling Arm Drill

beginner·pull

How to Perform

1

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.

2

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.

3

As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.

4

Switch knees and repeat.

Alternatives to Kneeling Arm Drill

Same muscles, different equipment or difficulty

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Compare

Kneeling Arm Drill vs Alternating Cable Shoulder Press→Kneeling Arm Drill vs Alternating Deltoid Raise→Kneeling Arm Drill vs Alternating Kettlebell Press→

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