Part X · Running drills
Ankling
Take small, quick ankle steps forward, landing on the ball of each foot and popping off again, knees almost straight, the feet barely leaving the ground. The ankle does the work, and you practise a quick, light contact with the ground.
The one cue
Small, quick, quiet steps
The lesson
- 01
Start on the spot
On a flat path or grass, stand tall with a slight lean from the ankles, knees soft but almost straight. Step from foot to foot on the spot with the feet barely leaving the ground. Once it feels easy, let it travel forward.
- 02
Ball, heel, pop
Land on the ball of the foot, under your hip. Let the heel lower until it just touches, then roll up and pop off the toes as the other foot lands.
- 03
Keep it low
The lifting foot never rises above the ankle of the other leg, toes pulled up towards the shin as it lifts. The steps are tiny. Quick feet, slow travel: about 15 metres in 20 seconds.
- 04
From the ankle, not the knee
The knees bend only a little. If they bend more and the feet start to rise, it has turned into a jog: make the steps smaller.
- 05
Quick arms
Elbows bent and close to your sides, short quick swings in time with the feet.
- 06
The test
Quick, quiet taps with no scuffing, the same on both feet. If you hear the shoes drag, lift a little more off the ball of the foot.
Watch for
- Bending the knees. It becomes a slow jog and the ankle stops doing the work.
- Landing heel first or flat. Each contact gets long and heavy; land on the ball and let the heel only kiss the ground after.
- Steps too big or feet lifting too high. You chase distance and the quick contact goes.
- Scuffing the ground. The foot drags instead of popping off, and the rhythm turns sluggish.
What is ankling for? It warms up the calves and Achilles tendon and practises a quick, light contact with the ground, the ankle working like a firm spring. Those are the coaching aims; no study has tested ankling on its own.
What is the difference between ankling and pogo hops? Ankling is stepping: one foot at a time, travelling slowly forward. Pogo hops jump off both feet together on the spot, with a moment in the air, so each landing is a bigger load.
Is it the same as ankling in cycling? No. In cycling, ankling means moving the ankle through each pedal stroke. The running drill only shares the name.
How many, and when? 2 × 20 seconds, about 15 metres each, with 25 seconds of walking between, on a flat path or grass. It is one of the first drills at the start of a run, so the drills themselves are your warm-up.
Next drill
A-Skips→You now have the knee lift from the march and the quick contact from ankling. The A-skip puts the two together, with a small hop.
From the book
14Strong feet. Strong everything.→