Gun Drill with explanation
Stand in correct posture, hips neutral, knees slightly bent and feet shoulder width apart. Shoulders are relaxed and back. Vision is forward. Extend arms out in front of body and clasp hands while keeping arms locked out. Begin running in place by pulling feet off the ground in Figure 4 posture, maintaining locked out arms and tight midline (no breaking at the waist). Fall forward a the ankles and run while keeping arms from shifting side to side. Keep eyes forward on target straight ahead. Standing knee stays slightly bent.
These drills help with the feeling of falling forward and maintaining midline stabilization without breaking at the hip.
Common Mistakes – Breaking at the hip, high knees, foot trailing out behind general center of mass, or keeping knees low as well as doing “butt kickers” instead of pulling the foot up under your butt.