Just as before, consistency and persistence are key with the Bird Run Drill. Toggling for 15 seconds on and off during this drill can help reinforce the ideal movement. Avoid drifting mentally, as you’ll revert back to prior habits. As you improve, a quick 3-5 second interval of the Bird Run Drill mid-run can help you feel and restore the movement. Incorporate a quick 1-2 second Bird Run Drill during your race, particularly when the going gets tough, to restore the movement and maintain cadence from the lower body.
1. STAY FOCUSED. An easy, controlled turn from the shoulders is ideal. Don’t force it.
2. MAINTAIN MOBILITY. Stiffness through the mid back and pelvis can make it difficult to rotate. Keep yourself loose.
3. FIGHT FATIGUE. Trunk rotation can help you fight leg fatigue. Use fatigue as a cue to change movement.
4. DYNAMIC WARM-UP AND COOL DOWN
