To express hip flexion and external rotation mobility and lower quarter/core stability in a drill to support running technical development.
As per the video, lift and cradle the lower limb into hip flexion and external rotation, lifting yourself up onto the forefoot, then stepping down to switch sides.
Continue for 10-20 metres
Foot strike should be midfoot - picture a big red button under the midfoot - hit that red button when the foot hits the floor.
Common errors and corrections:
Foot strike is at the heel, then rolls on to the forefoot - correct this by stepping much shorter.
Foot strike is at the forefoot, but too far out in front, such that the foot lands in too much plantarflexion, causing a significant drop at the heel when weight is accepted - correct this by stepping much shorter and cueing to maintain dorsiflexion right up to foot strike.
Pulling the leg towards the chest creates a core activation - upper quarter pull through the trunk connecting to the lower quarter. This facilitates trunk stability and pelvic stability whilst expressing hip flexion mobility and drilling stance leg dynamic stability.