From the article:
“We do a lot of “shake-ups” during this period. A shake-up is a different kind of drill. If you watch Evelyn warmup you might wonder why she’s running with her hands down. I learned this from Chi Cheng from Taiwan who held the 100y world record. This drill teaches thythm, cadence and quick turnover which allows a sprinter to reach optimum speed while relaxed. It also strengthens the quadriceps and the hamstrings because the legs are swinging as opposed to lifting and this strengthens the legs in the same way as when actually running. I find this to be more specific for the leg action to the running than it is for the high knee lifts, though we do a lot of those as well.”
Not that I understand what she’s saying here.