Exercise guide
Kneeling Arm Drill
The Kneeling Arm Drill isolates the arm action used during jogging, running, and sprinting. The shoulders move the arms while the abdominals and lower body stabilize the half-kneeling position. Despite its source category, this is primarily a running-technique drill rather than a plyometric exercise.
Training context
Keeping the Arm Drill Controlled
The kneeling stance reduces lower-body movement so the athlete can focus on the arms. The hands should travel forward and backward beside the torso rather than crossing widely in front of the chest.
Progress from relaxed, longer swings toward the shorter and faster action used during sprinting. Speed should increase only while the shoulders remain relaxed.
Technique overview
Drive the elbows without twisting the torso
Set a stable half-kneeling stance and keep the trunk upright. Swing the arms in opposition, allowing one hand to move forward as the opposite elbow travels behind the body. Increase the rhythm gradually without shrugging or rotating the chest. Switch the lead leg and repeat.
Treat this as an overview and use a range, pace, and setup you can control.