Think of each discipline as a skill. Each skill needs to be worked on to improve efficiency. The body learns movement patterns through proprioception, or "sense of self." The process of repeating drills with proper technique helps us learn body position and proper joint angles, mapping it in our brains so that when called upon, the body automatically knows what to do.
When you need to focus on form, avoid rushing through drills or deviating from proper technique. Here are some exercises to try.
High Knees1 of 11
Begin moving forward in a running motion and alternate lifting each knee up high. Drive each foot down underneath you with minimal amount of ground time. Pop each foot off the ground, driving the knee up high, maintaining a slight forward lean. The idea of this drill is to create quick leg turnover.
High-Knee Butt-Kicks2 of 11
Move forward by slightly leaning, pumping the arms while driving the knees high and keeping your toes flexed up.
High-Knee Butt-Kicks Part 23 of 11
Bring the heel of your foot underneath the butt and make contact underneath while maintaining a high knee. You will only make contact underneath your butt, not behind the butt.
B-Skips4 of 11
Start in a similar position as high knees. Lift and drive your knee forward while fully extending the leg out, then perform the same movement on the opposite side.
B-Skips Part 25 of 11
Carioca6 of 11
Start in an athletic stance with your feet a few inches apart. Bend your knees, keep your chest up and make sure your head is in a neutral position. Drive your left knee across your body as you step out with your right foot.
Carioca Part 27 of 11
Bring your left foot behind your right and step out again with your right foot. Repeat going the opposite direction with the opposite foot pattern.
Claps8 of 11
When doing the claps drill, you will do a similar motion as the high knees. This time, drive your knee in front of your body while clapping under your knee. Try to land with your feet underneath your body.
Claps Part 29 of 11
Single Leg Drill Pedal Stroke10 of 11
Unclip one foot and place it behind you on your trainer, which will be out of the way of your cranks. Use an easy-gear pedal with the clipped-in foot through your pedal stroke, continuously. Try to aim for a cadence around 80 to 100 rpm. You can start with short bouts, 10 to 15 seconds each leg. Look for any weak spots you may have through the four quadrants, so that can become an area of focus to fix. This drill is ideally done in the offseason.