Last time we discussed running I briefly highlighted Fartlek running, where an individual alternates between running at a slow to moderate pace with running at top speed (sprints) in short bursts. This week I wish to discuss a more structured running format that includes both types of running (slow and fast) but which is ideal for coaches to implement during a group session or team practice. This format is called line running.
Line your athletes up in a single file spaced about 5-6 feet apart. If you have more than 8 athletes you are working with you may want to form two parallel lines. The coach sets out on a moderate paced jog for a few moments to allow the athletes to warm up and the athlete in the front of the line (the line leader) must keep pace with the coach. On the coach’s signal, the athlete at the back of the line will run up to the very front of the line and assume the line leader’s position. Once there, the next athlete at the end of the line will follow suit and run to the front of the line. This running rotation will continue so that there is always one athlete running as fast as s/he can in order to reach the front of the line while the remainder of the athletes are running at a moderate pace.
Line running is basically a sprint followed by a period of slower running whereby the athlete’s cardiovascular system attempts to recover before the next sprint is made. The sprints tax the anaerobic energy system (which is important for short but high-intensity efforts) while the slower runs tax the aerobic energy system (which is important for low-intensity sustained efforts). Since the coach sets the pace, s/he can increase or decrease the intensity of the run by simply running at a faster or slower pace. Remember that the line leader must keep pace with the coach. Intensity of the individual sprint can also be increased by spacing your runners out to a distance of 10-12 feet or more which increases the distance the athlete has to sprint from the back of the line to the front.
Line running can be used as a warm-up activity prior to a skills session or it can be used as a conditioning tool to increase cardio-respiratory efficiency. Regardless of the purpose, this is an excellent team-oriented drill that simultaneously taxes the aerobic and anaerobic energy systems.
Matt is an ACE certified personal trainer and NESTA certified speed, agility & quickness specialist.
