Napra

Kneeling Arm Drill

PlyometricsBeginner ShouldersAbdominals Bodyweight
Kneeling Arm Drill, step 1
1. Kneel in a lunge (one foot in front, other knee down), torso upright, elbows at 90°.
Kneeling Arm Drill, step 2
2. Swing your arms as in running: front hand to chin height, back hand behind the hip; gradually speed up.

How to do it

  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.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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