Track & Field
Penultimate Step Lowering Drill
Lower the center of mass on the penultimate step for a better takeoff angle
9 min
5 x 5 approaches
Intermediate
Why this drill
Builds toward lower the center of mass on the penultimate step for a better takeoff angle.
Instructions
- 1Run a short approach and exaggerate a slightly longer, flatter penultimate step.
- 2Feel the hips drop slightly lower on that step compared to the final step.
- 3Drive up and out on the final step into the takeoff.
What to focus on
A visible lowering of the hips on the second-to-last step.
Recommended reps
5 x 5 approaches
Common mistake
Running the penultimate step the same height as the rest, giving a flat takeoff.