You don’t need a track or fancy equipment to run better. Some of the most effective drills for posture, cadence, foot strike, and power can be done right at home—in your hallway, driveway, or living room.
Form drills help reinforce the movement patterns that make running more efficient. Done consistently, they can improve everything from turnover to stride mechanics, reduce injury risk, and make your running feel lighter and smoother.
Here are 10 powerful drills you can do at home to build a better running form from the ground up.
1. Switches (single, double, or triple)
What it improves: posture, leg stiffness, knee drive, rhythm.
How to do it: Stand tall with one knee raised to 90°, the opposite arm forward. Switch legs sharply, landing in the same position on the other side. Keep posture upright and movement crisp. Start with single switches, then progress to double or tripleswitches in quick succession.
Advanced runners can add pogo hops between switches to increase spring and coordination.
2. Pulsing pogo hops
What it improves: foot stiffness, Achilles elasticity, reactive strength.
How to do it: Stand with feet hip-width apart. Bounce lightly in place, keeping your knees mostly straight and using your ankles and feet to spring off the ground. Arms stay relaxed at your sides. Think short, snappy, springy hops—like you’re jumping rope. Do 2–3 sets of 15–20 seconds.
Related:Â 9 Drills That Instantly Improve Your Running Form
3. Single leg pogos
What it improves: ankle stiffness, balance, landing control.
How to do it: Same as pogo hops, but on one foot—with the other foot resting lightly on a platform, step, or chair in front of you. Keep your weight centered over the jumping leg, and use your ankle to create quick, springy hops in place. Avoid wobbling or sinking into your hip—stay upright and bouncy. Switch legs after 10–15 hops.
4. Low hurdle hops
What it improves: ground contact time, posture under fatigue, vertical force.
How to do it: Use mini hurdles, cones, or even folded towels. Stand tall and jump forward over each object with feet together, minimizing time spent on the ground. Land softly, spring again immediately. Don’t worry about height—focus on quick, rhythmic hops. Perform 2–3 rounds of 5–8 hops.
5. Compass jumps
What it improves: hip stability, lateral control, multidirectional balance.
How to do it:Â Imagine a compass on the floor. From the center, hop forward, backward, left, right, and diagonally, landing lightly on the same foot. Keep your chest tall and use your arms for balance.
6. A-skips
What it improves: knee lift, arm drive, coordination.
How to do it:Â Skip forward, lifting one knee to hip height while driving the opposite arm. Focus on quick, rhythmic ground contactand upright posture. The goal is control, not height. You can also do this in place if space is limited.
7. B-skips
What it improves: hamstring engagement, stride mechanics.
How to do it: Start like an A-skip, but extend the lifted leg out and sweep it down in a pawing motion. Imagine scraping gum off your shoe. Don’t overkick—the leg should return under the body with purpose, not a floppy extension.
8. Ankling
What it improves: foot speed, ankle stiffness, cadence.
How to do it:Â Jog in place or move slowly forward with short, snappy steps. Keep your heels barely leaving the ground and let your ankles do the work. It should feel springy and rapid, like quick marching on your toes. Focus on maintaining posture and quick turnover.
9. High knees
What it improves: hip flexor activation, turnover, posture.
How to do it: Jog in place or forward while driving your knees to waist level. Pump your arms, keep your torso tall, and land on the balls of your feet. Avoid leaning back or hunching forward. Do 2–3 rounds of 20 seconds.
10. High skips
What it improves: vertical force, arm-leg coordination, ground contact quality.
How to do it:Â Skip high and powerfully, focusing on height and rhythm. Drive your knee up and opposite arm forward with each skip. Land lightly and spring into the next rep.
How to use these drills
Pick 4–6 of these drills and do them 2–3 times a week—either after an easy run or as part of a dedicated form session. You can rotate through different ones each week or repeat your favorites.
Most drills take no more than 10–15 minutes and need just a few feet of space.
Better form doesn’t happen by thinking about it—it happens by training it. Add these into your routine consistently, and your body will start to move more efficiently without you having to overthink your stride.
