Kneeling Arm Drill
A half-kneeling sprint drill that isolates the arm swing, progressing from long pendulum swings to fast, compact sprint arms. Teaches an efficient, powerful arm action for running.
Primary muscles
- Front Delts
- Rear Delts
Secondary muscles
- Lats (Latissimus Dorsi)
- Abs (Rectus Abdominis)
- Obliques
- Glutes (Gluteus Maximus)
- Sets
- 2–4
- Duration
- 15–20 sec per side
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Kneel on your right knee with the left foot flat in front, trunk tall and arms bent about 90 degrees at your sides.
Press through the front heel and squeeze the rear glute to stay tall and stable.
Swing the arms forward and back from the shoulders in long, relaxed pendulum swings.
Shorten the swing and bend the elbows to about 90 degrees, building to a jogging rhythm.
Build to sprint speed, snapping each hand forward as soon as it passes the hip.
Switch knees and repeat.
Breathing: Breathe rhythmically with the arm swing and keep the face and jaw relaxed.
Coaching tips
Hands cheek to hip
Drive the elbows back
Stay tall, shoulders relaxed
Common mistakes
Swinging the arms across the body
Shrugging the shoulders toward the ears
Twisting the trunk with each swing
Clenching the fists
Safety notes
Kneel on a pad or soft surface to protect the knee.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.