Many athletes reduce their speed, agility and change of direction capability with inefficient arm swing and faulty positioning. This is especially true of female athletes who tend to exhibit excessive arm flailing or displacement with running.

Proper arm alignment and swing ensures good running mechanics, better acceleration, and crisper planting and cutting. Ideally, athletes should maintain a 90 degree angle between the forearm and the upper arm at all times with both arms. The hands should be relaxed and in one of the following positions: fisted, open with the fingers together or open with the thumbs in light contact with the fingers.

The arms should move reciprocally with the legs. Remember, the legs always follow the lead of the arms. The following drills can be used to improve arm swing and running mechanics:

1. Seated arm swings – perform 2 sets of 15-30 seconds
2. Standing arm swings – perform 2 sets of 15-30 seconds
3. Walking arm swings – perform 2 sets of 15-30 seconds
4. Varied speed striding – perform over a distance of 15 – 30 yards
5. Striding with deliberate planting, cutting and change of direction – begin with longer runs and soft cutting, gradually progressing to shorter runs and tighter cutting
6. A marches = exaggerated opposite arm and knee lift marching used to accentuate the 90 degree position of the arms referred to earlier – perform over a distance of 15-20 yards and repeat 2-3 times

The above drills should be performed slowly at first, then gradually moving faster as long as the athlete continues to demonstrate proper form. Avoid twisting or rotation of the trunk/upper torso and keep the arms at the sides during forward running to ensure maximal horizontal acceleration and speed.

Brian Schiff and Brian Smith of Fitness Edge Performance, are licensed physical therapists and certified strength and conditioning specialists. They provide fitness training for The Columbus Crew and several local soccer players. For more information about their programs, contact them at 614.506.4040 or visit www.thefitnessedge.cc.