Strength Endurance / Extensive Drill Work

These drills build general strength endurance, coordination, and rhythm. They are performed relaxed, controlled, and over longer distances or higher repetition counts. The goal is posture, timing, and durability — not speed.

General Guidelines

• Intensity: Low to moderate (relaxed and rhythmic)
• Posture tall, hips high, shoulders loose
• Arms active but not forced
• Breathing smooth and continuous
• Stop if tension creeps in

Drills

• A-March
  Distance: 40–60m
  Focus: Hip height, dorsiflexed foot, opposite arm drive
  Feeling: Tall, smooth, elastic
• B-March
  Distance: 40–60m
  Focus: Front-side mechanics, controlled extension and recovery
  Feeling: Long and fluid, no snapping
• A-Skip (Low and Relaxed)
  Distance: 40–60m
  Focus: Rhythm, coordination, light ground contacts
  Feeling: Springy but easy
• B-Skip (Optional / Light)
  Distance: 30–50m
  Focus: Timing and coordination, not power
  Feeling: Smooth, never aggressive
• Straight-Leg Shuffle / Run
  Distance: 40–60m
  Focus: Elastic hamstrings, posture, relaxation
  Feeling: Loose and bouncing

Volume

• 2–4 total circuits
• Rest: Walk back or 60–90 seconds between reps
• Total session should feel refreshing, not draining

This work supports acceleration and max velocity by improving posture, coordination, and tissue tolerance without stressing the nervous system.