How to do the Pendulum Drill

The next proportion drill we are going to work on is called the Pendulum drill. Again, stand in your running posture and hold on to a railing or a partner for balance. Swing your leg with the knee slightly bent backward and then forward again. The range of motion of the leg should be from about a 30 degree angle forward to a 45 degree angle backward.

Maintain an upright posture and do not lean forward from the waist. Be careful not to allow the knee to bend or straighten significantly. Keep the movement relaxed and feel the gentle contractions in the glutes on the way back and the hip flexors on the way forward.

As you gain a feel for the relaxation required for this drill, gradually speed up the movement.


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