Kneeling Arm Drill

Execution

1. Keep the torso upright, core lightly braced, elbows bent to 90 degrees as if running.
2. Swing the arms slowly at a walking pace, the elbows sweeping back in a long pendulum motion.
3. Gradually build the arm cadence up to jogging speed, then closer to sprinting speed.
4. The instant a hand passes your hip, snap it forward fast, as if you were actually accelerating.
5. Keep the shoulders loose and the hands unclenched through the whole build-up.
6. Complete the set on one knee, then switch and repeat with the other leg leading.

Quick cues

• Elbows sweep long behind you.
• Snap forward the moment the hand passes the hip.
• Shoulders loose the whole time.
• Front heel presses lightly into the mat.
• Picture your hands brushing your hip pockets.

Common faults

• Fault: Arms swinging across the body instead of straight front-to-back

  Fix: Kneel close to a wall on one side, letting the elbow lightly brush it each time it swings back to force the correct path.

• Fault: Shoulders creeping up toward the ears as the cadence speeds up

  Fix: Drop the arm cadence one level and cue the shoulders back down before building speed again.

• Fault: The back knee taking heavy weight and causing discomfort

  Fix: Put a folded towel under the back knee and shift more weight through the front heel.

• Fault: The torso rotating with every arm swing

  Fix: Brace the core lightly and drill in front of a mirror to keep the shoulders and hips square.