Beginner: Running Drill to Improve Dynamics

Here's a beginner level running drill to improve dynamics by Sonya O'Neill!

Beginner: running drill to improve dynamics

Preparation: students organized in 2 – 6 lines prepared to run across the floor. The goal is to keep the students moving so the more groups you can fit safely in your space, the better.

1st Cross: students run across the floor in a straight line as fast as they can, followed by the next group as soon as the previous group reaches the opposite side. If there is not very much waiting time, they can remain on that side and then begin to run back as soon as the last group has crossed.

2nd Cross: the next time they run all the way across the floor as fast as they can, change direction and run back to the middle, then change direction and run all the way off in the direction they first started. This time, the proceeding group will begin to run as soon as the preceding group first reaches the opposite side. This means that both groups will approach each other in the middle from opposite directions and will then accompany each other to the opposite side. This challenges the students to improve their spatial awareness of each other and to change direction efficiently…the second group, as they don’t have to change direction on the first cross, will be faster and will help push and lead the first group as they finish.


Tips:
this kind of exertion usually helps the students to “throw” themselves more effectively into following exercises and to use more dynamic energy in doing so. They usually become less self-conscious and cross the “sweat” threshold if they haven’t already done so
students must already be warmed up
barefoot is safest for grip and to prevent slipping
teachers can count groups in or, to encourage teamwork and rhythm, students can be responsible for counts once they are capable of doing so. However, the main goal is for them to push themselves as hard as possible, so do not let this be sacrificed
once students become used to the exercise, you can make it more challenging by adding jumps, turns, and/or a pushup to the middle