If you have a hamstring or calf issue, you'll likely want to use a more up-and-down motion instead of the sweeping motion shown here. However, many people use aqua jogging to recover from things like stress fractures, and this technique creates more power for driving into the grown under you with more glute involvement needed to reduce overstriding and, thus, hamstring and calf issues.

Thank you Oscar!

Yes, you squeeze the glute of the leg you're not leaning over and stretching. So as you go to your left, squeeze your right glute, and only bend as much as you can without letting go of a strong squeeze. I hope this helps :)

Hey Gene, you're welcome! Living in Florida, we do not have hills lasting longer than around 90 seconds. In my training and coaching, I've used these more as a tool for strength training and technique building year round rather than for building lactate tolerance. I think their are likely benefits using them for shorter bursts and then also as Lydiard did for for longer durations in the the offseason from racing.

Adam, I'm gald you enjoyed the video! I agree with your key points, key for building power and leg stiffness!

I'm glad you found this video helpful Jess! I'm not much for posting things online so I don't do a lot of content creation.

How did it go? I have the same issue with the London Marathon 11 weeks away.

Thank you and I'm glad you've found it impactful!

I would say that this depends on your training load and the other strength workouts you're doing. 2-3 x per week is good for most.

In my experience, they can be helpful as a form of strength training throughout the year if you do them as drills with less repeats. Think 1-2 x up the hill with each variation with walking rest rest of 1-2 min between each. Focusing more on form and power than an aerobic workout. But if you want to do this as a longer workout with running between then I would recommend having a base and doing this during your strength/ endurance phase of training.

@@teamfloridatrackclub3383 Thanks for the answer.

Thanks Stephen, sorry we didn't offer longer a longer cut of the real-drill speed. I can see how that would be useful. Key for these is finding a good rythem and focusing on power and form. If you do that, the cadence should come together for you. Best of luck!

Hey Alex, this method is not inteneded for shoes that are too large. It's meant to hold your show in place better without having to lace it up as tight. And it also helps keep the heel in place better for certain shoes that tend to have some heel movement. You likely do not need this method if you don't notice a difference.

Thanks for the feedback! Glad you enjoyed it!