Let me get right to the point. Butt kicks drills for runners are pointless. The drill has been utilized by most runners at one time or another. Whether you learned from a coach, magazine, or fellow runner, most runners have warmed up to their heels smacking their backside.
Butt kicks are meant to improve heel rise during the swing phase of gait; however, the action of actually pulling your heels up has very little contribution to the overall gait cycle and running faster. Most people are aware that their hamstrings bend their knee but fail to recognize a secondary action: hip extension. The action of hip extension is far more important while running. When we emphasize heel rise alone on the back side of our stride we forego a major opportunity to run faster. Here are a few reasons why you need to substitute this drill: