Heel Kicks/ Butt Flicks Drill. This drill encourages a quick heel lift and quick ground contact time.
For more info. see www.letsgetrunning.co.uk
The heel kick drill should almost feel like a variation of running with high knees (rather than simply kicking backwards). Pull your heels up directly beneath you, keeping the knee, heel and toe up throughout the drill. Use the same arm motion during this drill as you use while running. Traditional butt kicks are usually performed incorrectly, Running the heel in a half circle towards the butt. Instead, draw the keep up in a straight line towards the bottom of the butt or top of the hamstrings. To do this, allow the knee to come forward, but not quite as high as the high knees drill.
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