Ankle Catch Running Drill | McFarland Clinic

Get more running drills at https://mcf.clinic/34f10YO.

Barb Palas, MPT, SCS, ATC
McFarland Clinic Physical Therapy

Do your legs feel heavy during a run? Do you get calf pain during or after a run? Here's a running drill to help practice the skill of pulling your foot up under your hips using your hamstrings while you run. In this drill you "catch the ankle" and develop strength and elasticity for your run.

Every runner goes through a running Pose, Falls forward and Pulls the foot up from the ground. This is known as Pose, Fall, Pull Running. This skill practice helps you with pulling your foot up from the ground.

Start with a little knee bend and run in place. Catch your ankle by pulling your foot up under your hips using your hamstrings. Do this for three to five reps, then just barely pull the foot up. This is about the height you're going to have during your run.

Catch the ankle, then just barely pull, run in place, fall, and run.

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