The Karaoke Running Drill - How to Warmup for Running

Okay,

so can you see we've done a lot of frontal plane

and the back and with the upper body,

we did a bit of left and right.

Now we're gonna combine all of them together

in

one of the king of the warm-up drills.

We're gonna do the karaoke drill.

All right,

so you guys know the karaoke drill.

You know in this position here,

all right,

and you're gonna keep that front of the chest down.

The arms are gonna be up with the hand slightly forward,

and you're not gonna cross your legs.

You're gonna turn with your pelvis and then

you're gonna turn with your pelvis again.

So, you'll notice that my legs don't cross each other.

And a good little pre-set drill to do for the karaoke drill is barstool dancing,

where you just jump up and down,

you turn your lower body this way and your upper body that way.

So, just a little bit of that.

So, just do a little bit of

the barstool dancing.

There you go.

Good and keep your heads up when you do that.

Super.

All right.

And let's set up for that karaoke drill.

So, we're here,

all right.

We're moving across the front,

across the back.

Let's just first do it with a walk.

And remember,

you're trying to get to me,

so just don't think about doing a movement,

get to me.

All right,

so keep going,

but I want you to turn the shoulders up and down.

Keep going,

keep going.

There we go.

There,

that's it.

You feel that tension.

All right,

so again,

with you thinking of the running motion,

a lot of people think it starts here,

but it doesn't start here,

it starts here.

All right.

And so, it's

getting this leg back,

all right,

while this shoulder is forward and you can feel,

as soon as you do that,

you'll feel this tension across here.

That's what initiates the leg coming off the ground so that it can swing forward,

and that's what the karaoke drill does.

All right,

so just let's do a little gentle run through with it now.

So again,

facing the same way.

So, this time instead of walking it,

we're gonna make a little bit more dynamic.

So, we're gonna cross the front,

cross the back,

cross the front,

cross the back like that.

All right,

show me.

Heads up,

looking about 25 feet in front of you.

Good.

All right.

And then the last part of the karaoke drill is the pop part

where you're getting your foot down on the ground

and you're getting your foot down on the ground.

All right,

so I'm gonna walk with it,

but it's basically pop it down,

pop it down.

So, from the front it looks like this,

pop down,

pop down,

OK?

And dynamically,

pop,

pop,

pop,

pop,

pop,

like that.

OK.

See what you got.

Good.

Very good guys,

very good.

All right,

and the more you emphasize the pop in the front,

the higher the knee will come over.

And that's the most advanced level that you want is you want

that nice pop in the front there with the thigh coming around

parallel to the ground.

See what you guys have got.

Nice.

Oops.

Very good though,

exceptional.

All right,

let's do one more facing the same way again and going back

and then we're done. (MUSIC)