Exercise

Kneeling Arm Drill

Also known as: sprint arm drill, arm swing drill, kneeling arm action drill

Kneeling Arm Drill is an exercise for the shoulders. Main target: anterior deltoid. Also works: posterior deltoid and upper abs. No equipment needed — just your bodyweight.

EquipmentBodyweight

MovementPull

CategoryPlyometrics

Muscles worked

Primary

Anterior deltoid

Secondary

Posterior deltoid Upper abs

How to do it

This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.
Begin by blocking the arms in long, pendulum like swings. Close the arm angle, blocking with the arms as you would when jogging, progressing to a run and finally a sprint.
As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
Switch knees and repeat.