Walking Claw Drill

How to do it

1. Stand tall with the feet about hip-width apart.
2. Walk forward, and on each step drive the knee up in front with the foot flexed, toes up.
3. From the top of the knee lift, pull the foot down and back under the hips in a clawing motion, landing on the ball of the foot.
4. Step through and repeat on the other leg, keeping the torso tall.
5. Progress from walking to a skip and then to a slow run with the same clawing action.
6. Continue for the chosen distance.

Common mistakes

• Landing out in front of the body. The foot claws back to land under the hips; a foot that lands in front is braking.
• Pointing the toes. The foot stays flexed as the knee lifts and claws down.
• Leaning back to lift the knee. The torso stays tall or leans slightly forward.
• Rushing the walking version. The claw is learned slowly first; the skip and the run come once the foot lands under the hip every time.

Muscles worked

Primary

• Hamstrings

Secondary

• Calves
• Quads