ABC Drills, which consist of A Drill, B Drill, and C Drill (or Butt Kicks), are fundamental running exercises aimed at improving running mechanics, strength, and coordination. Here’s a breakdown of each component:

A Skips

• Description: A Skips focus on driving the knee up toward the chest while maintaining a rhythmic skipping motion. This drill emphasizes knee lift and proper arm movement.

• Execution:

  • Start by lifting one knee high while the opposite leg remains straight.

  • As you skip forward, ensure your foot lands lightly under your hips.

  • Swing your arms in opposition to your legs for balance.

• Benefits: A Skips improve hip flexor strength, enhance running posture, and promote a quick foot strike, which can lead to better overall running efficiency.

B Skips

• Description: B Skips build on the A Skips by adding a leg extension after the knee drive. This drill mimics the action of pawing the ground.

• Execution:

  • Begin similarly by driving one knee up.

  • Extend that leg forward and then pull it back down under your hips.

  • Maintain a rhythmic skipping motion while ensuring proper arm movement.

• Benefits: B Skips reinforce proper foot placement and encourage a shorter stride, which helps runners land more directly beneath their bodies—an essential aspect of efficient running mechanics.

C Skips (Butt Kicks)

• Description: C Skips involve kicking the heels up towards the glutes, emphasizing hamstring engagement and foot placement.

• Execution:

  • Stand tall and initiate the movement by lifting your heels towards your buttocks while keeping your knees close together.

  • Focus on quick foot strikes as you move forward.

• Benefits: C Skips enhance hamstring strength, promote a quick turnover rate during running, and improve overall leg coordination.

Incorporation into Training

• Frequency: It is recommended to incorporate ABC drills into your routine two to three times per week, ideally as part of a warm-up before speed workouts or races.

• Progression: Start with slow, controlled movements to master technique before progressing to faster speeds.

• Variations: These drills can be performed in various formats (walking, marching, skipping) depending on your skill level and training goals.

ABC Drills are effective tools for runners looking to refine their form, increase speed, and reduce injury risk by focusing on specific components of the running stride.