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Butt kicks are a great way to stretch the quadriceps (the muscle in the front of the thigh). The quads are important for lifting your knees and increasing your speed. Quads are often the first thing to go at the end of marathons, causing runners to come shuffling across the finish line because they have a hard time lifting their feet off the ground. This drill will keep that muscle flexible and ready for action.
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Drills & Warm Up Routine
For Quick Skips, don't worry about the distance that you cover. This drill is all about maximizing turnover and minimizing the amount of time that your feet spend on the ground.
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Drills & Warm Up Routine
Binoy grew up in Bhilai, India, before coming to the United States in 1990. He spent a year in the Bay Area before moving to Tampa, Florida for several years. When Oracle came calling in 1997, he returned to the Peninsula, where he has remained until now. Binoy joined Focus-N-Fly this spring, with a goal of training for his first marathon this October. 
Free 15 day Membership: Find out our secret coaching formula now! Focus-N-Fly offers a free trial for 15 days. Just tell us about your running, your goals and your background and let our automated coach suggest a plan from more than 50,000 running workouts. You will have completely individualized workouts, paces and instructions to help you focus on your goals. Once a member you will be able to interact with the rest of our team to compare workouts, discuss races, get help with injuries, nutrition and race day strategy.
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how it works
This section provides you a monthly view of your workouts. You can click on individual days for more detailed information.
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how it works
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