my coach tells how I shoudl talk my heel under my bum before i extend…

this is how it’s done…

bringing my foot back to my ham as much as i can. then I raise my leg (while foot is still tucked to bum) as if i’m taking a stride…then i extend…

can anyone help me on this? can this be easily learned?

This is a drill that you probably are already doing… the way i learned it was “Knee up, toe up, heel thru the butt.” if you are having a lot of back kick, this will help. You can do this in the kitchen standing up, just keep the hips up. best of luck, keep those times going!

so do that motion your saying?

how many sets for each leg??? is this a thing I can do everyday?


It’s called “stepping over the support knee” in sprinting. Keep it as simple as possible. First work on Quad flexibility. Then concentrate on bringing the foot up as it passes underneath the butt on the way through before stepping down. There are extensive threads on this in the forum archives.

This is kind of the opposite, how do you fix or uncoach an athlete that has a problem of too much knee lift. This was drilled in by a previous coach and is now pretty much hind brain

if this is causing you to lean backwards b/c you are getting the knees up too high, i would work on strengthing the core muscles.

No backward lean, very upright torso, its just his knees come to parallel.


If that pic doesn’t work, there are a few good pics of Kenny mac with his heel under the butt…

Does anyone use rotary running drills to help reinforce the “stepping over” action as demonstrated by Milton Campbell (circa 1996)?

I haven’t previously -
but I’ll try it in warm up - any golden cues for this one ? -
with or without dorsiflexion ?

The drill done above has very little cross over effects to any phase of a sprint. Different biomechanics include

1- Increased CT
2- Increased antagonist tension in the hamstring
3- Improper firing sequences from the hip to ankle joint. ( note how the the hip & ankle extends while the knee is still flexed).

Other then to serve the purpose of warming up ( to increase muscle temp) such drills have minimal advantages for sprinting.

I dunno about that … drills seem to have a rhythmic element which is quite beneficial. And before you ask, no i don’t think it’s quantifiable.

Originally posted by gloopzilla
I haven’t previously -
but I’ll try it in warm up - any golden cues for this one ? -
with or without dorsiflexion ?

As Campbell was performing this drill, the director - Curtis Frye, now of South Carolina, was repeating to him, “Toe up, Heel up, Knee up”.

With certain athletes, not all, we have found some benefit with this activity. However, the “loading up” process can be difficult.