• Stand in athletic position
• Pump arms in running motion
• Concentrate on driving arms straight forward and back
• Perform 3 sets of 30 seconds
• Repeat same motion while walking over 30-meter distance
• Perform 3 sets
• Repeat same motion while jogging over 60-meter distance
• Perform 3 sets

Martin’s Adaptation: This drill teaches full range of motion. We tell our athletes to swing their arms forward like they’re about to lick an ice cream cone. And when their arms go back, their hands should be able to reach into their back pockets. When you use that bigger arm swing, it’s easier to take bigger strides, which increases your speed.