Improves the runner’s drive phase.


  • Runner stands approximately 1 meter from a wall.

How it Works

  1. Runner places both hands against the wall with full arm extension.
  2. Runner’s trunk should be at 45 degree angle to the wall.
  3. Coach says, “Go.”
  4. Runner pumps legs like they are starting a race while pushing against the wall with their hands.
  5. Run drill for 15-30 seconds.
  6. Coach says, “Stop.”

Coaching Tips

  • Make sure runner’s trunk and arms are at a 45 degree angle against wall.
  • Also, make sure runner pumps legs as vigorously as possible.