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Drop is a measure of how much your hips sink with each foot strike. This is often a result of weak glutes which cause your knees to rotate in and your hip to sink. This knocked knee position can lead to an increased risk of injury.
Straight leg fire hydrants
This goal of this exercise is to strengthen your glute muscles, specifically your gluteus medius. Get down on all fours with your forearms on the ground. Straighten one leg out at 45 degrees then lift it parallel the ground, hold for 2-3 seconds, and lower it back down. Hold for the set time and repeat with opposite leg.
Rotation is a measure of how much your hips are twisting as you run. Causes of rotation can be tightness in your hip flexors, imbalances in your muscle strength or excessive cross-over in your arm swings.
Single leg standing with running arms
The goal of this exercise is to learn to move your arms along your body and not across. Stand on one leg and lift the other leg to a 90 degree angle. Contract your core and swing your arms rapidly, keeping your elbows at 90 degrees. Focus on keeping everything still except for your arms.
Single Leg Toe Tap
The goal of this exercise is to learn to move your leg without moving your upper body. Stand tall and engage your core. Keep your pelvis fixed and tap your toes forwards and backwards. Your reach should go only as far as you can without moving your upper body. If you are doing it incorrectly you will have increased reach and your pelvis will be moving with your leg. This is what you don’t want to do. This is what you do want to do.
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