Heisman is a dynamic workout to improve hip flexion and the ability to drive the knee up powerfully. Heisman also improves glute mobility and pelvic rotation.

How How does it improve running?

Better hip flexion helps the ability to raise the knee during the drive/propulsion phase of running. Better knee drive means a more powerful stride. Improving glute mobility and pelvic rotation further betters your running stride.

How to do it?

• Stand with your feet shoulder-width apart, chest up, and arms at your sides with elbows bent to less than 90 degrees.
• Start by kicking off your left knee up while trying to reach the elbow on the right side.
• Once you hit the elbow, bring the left knee down. While bringing the left knee down, immediately kick off the right leg to drive the knee up to reach the elbow on the left.
• Keep repeating.

Keep your torso straight through the movement, and ensure you are raising the knee up driving as opposed to bending down at the hip.

Learning the Heisman movement can take a bit of time, as it involves building neuromuscular coordination. But once you mastered the basic movement of Heisman, you can make it more challenging by doing it faster and adding a plyo component to it.

Here is a video that demonstrates the Heisman (courtesy: livestrong.com).