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Chari Hawkins

@_charihawkins • 19,411 subscribers

OLYMPIAN 🇺🇸 | Team USA Track & Field 🇺🇸 USA Gold Medalist 🥇 | 5X All-American ✨ Follow to be a better runner! 🙌

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Team USA Track & Field Olympic Uniform for Paris 2024! #ParisOlympics2024

Team USA Track & Field Olympic Uniform for Paris 2024! #ParisOlympics2024

1,018,955 views

Trust the rhythm. Not the shoelace! 😂

Trust the rhythm. Not the shoelace! 😂

80,328 views

Types of runners: I’ve been all of them 😂 What type of runners would you be?

Types of runners: I’ve been all of them 😂 What type of runners would you be?

52,669 views

“HOW CAN I GET FASTER???” The answer: SPEED WORK! ⚡️ One that I love is the SPEED LADDER. ✨ Here are 5 different speed drills for you to try for yourself!

“HOW CAN I GET FASTER???” The answer: SPEED WORK! ⚡️ One that I love is the SPEED LADDER. ✨ Here are 5 different speed drills for you to try for yourself!

270,354 views

Stop treating your runs like a tug-of-war. 🏃💨 If you’re gassing out early, it’s not always your cardio.. it can be overstriding! When your foot lands too far in front of your hips, you’re essentially slamming on the brakes with every step. You're working twice as hard for half the momentum. 🛑 The Fix: Focus on landing under your center of gravity. Efficient form is about where you land, not just how far you reach! Happy running! ✨

Stop treating your runs like a tug-of-war. 🏃💨 If you’re gassing out early, it’s not always your cardio.. it can be overstriding! When your foot lands too far in front of your hips, you’re essentially slamming on the brakes with every step. You're working twice as hard for half the momentum. 🛑 The Fix: Focus on landing under your center of gravity. Efficient form is about where you land, not just how far you reach! Happy running! ✨

64,913 views

Quick form fix: Are you leaning from your chest or your ankles? Making this one small adjustment completely changes the stride game. 👇

Quick form fix: Are you leaning from your chest or your ankles? Making this one small adjustment completely changes the stride game. 👇

33,032 views

True sprint mechanics are built in layers. Focus on the progression: ✅ A-Walk: Lock in the posture and coordination. ✅ A-Hop: Introduce rhythm and reactive force. ✅ A-Skip: Build the classic reflexive bounce. ✅ A-Exchange: Master rapid, powerful leg turnover. Don't rush the process. Perfect the movement at every speed! ⚡️

True sprint mechanics are built in layers. Focus on the progression: ✅ A-Walk: Lock in the posture and coordination. ✅ A-Hop: Introduce rhythm and reactive force. ✅ A-Skip: Build the classic reflexive bounce. ✅ A-Exchange: Master rapid, powerful leg turnover. Don't rush the process. Perfect the movement at every speed! ⚡️

26,255 views

If you’re doing A-skips and B-skips, double-check your form 👏🏼 A-Skip: knee up, toe up — simple. B-Skip: knee up, then extend, snap down under you. Don’t rush it. Nail the positions, then worry about speed. 🤍 #TrackDrills #SprinterTips #FormFirst

If you’re doing A-skips and B-skips, double-check your form 👏🏼 A-Skip: knee up, toe up — simple. B-Skip: knee up, then extend, snap down under you. Don’t rush it. Nail the positions, then worry about speed. 🤍 #TrackDrills #SprinterTips #FormFirst

101,170 views

One of my FAVORITE drills… because it mimics running and gets our body to memorize mechanics. 👏🫶🙌 Remember: drills equal running form ✅✅✅

One of my FAVORITE drills… because it mimics running and gets our body to memorize mechanics. 👏🫶🙌 Remember: drills equal running form ✅✅✅

25,428 views

I love the ASMR running drills! Especially when it shows one of my favorite running warm ups!

I love the ASMR running drills! Especially when it shows one of my favorite running warm ups!

25,605 views

Ever wonder why we do running drills? It’s all about muscle memory! ✨ Butt Kicks = Faster heel recovery. ✨ High Knees = Priming the hips to drive. ✨ B-Skips = Teaching the foot to "claw" for power.

Ever wonder why we do running drills? It’s all about muscle memory! ✨ Butt Kicks = Faster heel recovery. ✨ High Knees = Priming the hips to drive. ✨ B-Skips = Teaching the foot to "claw" for power.

31,777 views

I straight up spent an hour doing drills the other day. I had so much fun too 👏😂🙌 . I always emphasize drills because they improve form and muscle memory, but the truth is that they are also really helpful to improve fitness, and I implement longer warm up’s to help me “get in shape” at the beginning of my training cycles. 💪 . So next time you do drill and it feels tiring, don’t worry- that’s a good thing ✌️

I straight up spent an hour doing drills the other day. I had so much fun too 👏😂🙌 . I always emphasize drills because they improve form and muscle memory, but the truth is that they are also really helpful to improve fitness, and I implement longer warm up’s to help me “get in shape” at the beginning of my training cycles. 💪 . So next time you do drill and it feels tiring, don’t worry- that’s a good thing ✌️

76,446 views

STOP twisting when you run. Here is a good visual to help!

STOP twisting when you run. Here is a good visual to help!

40,717 views

A few of my favorite drills for faster run/sprint days! ⚡️ ✔️ Ankle pops ✔️ A-skip ✔️ Straight leg bound ✔️ Side shuffle These are really good at activating the muscles you use during faster movements!

A few of my favorite drills for faster run/sprint days! ⚡️ ✔️ Ankle pops ✔️ A-skip ✔️ Straight leg bound ✔️ Side shuffle These are really good at activating the muscles you use during faster movements!

28,250 views

My internal checklist on every run: 👀 Head & eyes up. 🧘‍♀️ Relax the shoulders & arms. 👟 Drive the knees. What’s the one running form cue you’re always repeating to yourself? 👇

My internal checklist on every run: 👀 Head & eyes up. 🧘‍♀️ Relax the shoulders & arms. 👟 Drive the knees. What’s the one running form cue you’re always repeating to yourself? 👇

15,081 views

Angles are so important. ✨ When too high: we aren’t getting the ankle mobility that the drive phase really needs to strike in the position the drill is made for When too low: you have so much pressure on your upper body that you aren’t able to load the lower limbs in the way you should to maximize the drill. Find that sweet spot, and have fun, this drill is great! 👍

Angles are so important. ✨ When too high: we aren’t getting the ankle mobility that the drive phase really needs to strike in the position the drill is made for When too low: you have so much pressure on your upper body that you aren’t able to load the lower limbs in the way you should to maximize the drill. Find that sweet spot, and have fun, this drill is great! 👍

13,746 views

Did you know: Straight leg bound + butt kick = fast leg drill???? 🤯 So much of running drills follow the same structure of running… when we combine them in the proper way and train them to be part of our automatic movement, we are running more efficiently, with a faster time and better health while doing it! ✨❤️ Save to add this into your warm up routine! 3x20 meters each drill! 🙌

Did you know: Straight leg bound + butt kick = fast leg drill???? 🤯 So much of running drills follow the same structure of running… when we combine them in the proper way and train them to be part of our automatic movement, we are running more efficiently, with a faster time and better health while doing it! ✨❤️ Save to add this into your warm up routine! 3x20 meters each drill! 🙌

51,179 views

Eyes Up ✅ Eyes Down ❌ Let’s talk about why: 👀 The Spine: Looking down bends your neck and breaks your posture. A neutral chin is a technique win! 👏 ⚡️ The Speed Illusion: Looking down feels faster, but it actually forces your body into a slower position. Keep your eyes up to run faster with less effort. ⬆️ The Awareness: Seeing obstacles 20 meters ahead vs. 2 feet in front of you gives you way more time to react and adjust. 😮‍💨 The Airway: Tucking your chin can slightly compress your airway. Keeping your head neutral keeps everything open for maximum breathing efficiency. Your homework today: Try looking down for a few strides, then look up. Notice the instant shift in your posture, breathing, and awareness? 👇

Eyes Up ✅ Eyes Down ❌ Let’s talk about why: 👀 The Spine: Looking down bends your neck and breaks your posture. A neutral chin is a technique win! 👏 ⚡️ The Speed Illusion: Looking down feels faster, but it actually forces your body into a slower position. Keep your eyes up to run faster with less effort. ⬆️ The Awareness: Seeing obstacles 20 meters ahead vs. 2 feet in front of you gives you way more time to react and adjust. 😮‍💨 The Airway: Tucking your chin can slightly compress your airway. Keeping your head neutral keeps everything open for maximum breathing efficiency. Your homework today: Try looking down for a few strides, then look up. Notice the instant shift in your posture, breathing, and awareness? 👇

12,607 views

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Men vs Women’s hurdles: what do you think? Is it time to raise them? Or are the two just completely different sports?
1:08
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Men vs Women’s hurdles: what do you think? Is it time to raise them? Or are the two just completely different sports?

Chari Hawkins

1,265,856 views • 2 months ago

Make sure to practice a LOT before you find a ledge and randomly start doing B-Skips on it. 😆
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Make sure to practice a LOT before you find a ledge and randomly start doing B-Skips on it. 😆

Chari Hawkins

213,738 views • 1 month ago

Send these to your favorite runner! 🔹Pogo Hops 🔹Split Jumps 🔹Double A-Switches 🔹Triple A-Exchange
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Send these to your favorite runner! 🔹Pogo Hops 🔹Split Jumps 🔹Double A-Switches 🔹Triple A-Exchange

Chari Hawkins

656,526 views • 8 months ago

A 2-hour marathon = a 4:35 mile… 26 times in a row. 🤯 I jumped on the treadmill to compare: ⏱️ 2-Hour Marathon: 4:35/mile (13.1 MPH) ⏱️ 3-Hour Marathon: 6:52/mile (8.7 MPH) ⏱️ 4-Hour Marathon: 9:10/mile (6.6 MPH) ⏱️ 5-Hour Marathon: 11:27/mile (5.2 MPH) The change in running mechanics is wild.
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A 2-hour marathon = a 4:35 mile… 26 times in a row. 🤯 I jumped on the treadmill to compare: ⏱️ 2-Hour Marathon: 4:35/mile (13.1 MPH) ⏱️ 3-Hour Marathon: 6:52/mile (8.7 MPH) ⏱️ 4-Hour Marathon: 9:10/mile (6.6 MPH) ⏱️ 5-Hour Marathon: 11:27/mile (5.2 MPH) The change in running mechanics is wild.

Chari Hawkins

155,981 views • 5 months ago

For my runners: dynamic movement and drills are not to be skipped. They allow you to improve form and decrease injury, allowing you to become a better, faster runner. For my athletes that don’t run: dynamic movement and drills are not to be skipped. They keep fundamental functions of your body active and are huge for longevity, and not just in sport… in life!
0:24
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For my runners: dynamic movement and drills are not to be skipped. They allow you to improve form and decrease injury, allowing you to become a better, faster runner. For my athletes that don’t run: dynamic movement and drills are not to be skipped. They keep fundamental functions of your body active and are huge for longevity, and not just in sport… in life!

Chari Hawkins

53,490 views • 4 months ago

When a coach says "get your knees up," they don't mean physically pulling them to your chest. They just mean stop letting them point at the ground. Watch the breakdown to see how high knees drills actually build the hip flexor strength you need to keep your stride efficient and drive hard when your legs are tired at the finish line. 🏁 What's your go-to cue when you start losing form?
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When a coach says "get your knees up," they don't mean physically pulling them to your chest. They just mean stop letting them point at the ground. Watch the breakdown to see how high knees drills actually build the hip flexor strength you need to keep your stride efficient and drive hard when your legs are tired at the finish line. 🏁 What's your go-to cue when you start losing form?

Chari Hawkins

28,667 views • 2 months ago

I don’t think I will ever stop trying to teach you how to B-Skip. I know how tricky it can be, and I also know that YOU CAN DO IT!!!! ✨ Let me know if this tip was helpful, and send it to someone who you think it could help!
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I don’t think I will ever stop trying to teach you how to B-Skip. I know how tricky it can be, and I also know that YOU CAN DO IT!!!! ✨ Let me know if this tip was helpful, and send it to someone who you think it could help!

Chari Hawkins

136,784 views • 1 year ago

Remember: running is a one-legged sport ✅ Foot strike in running is about where your WEIGHT is when you are balancing on one foot. 👟
1:24
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Remember: running is a one-legged sport ✅ Foot strike in running is about where your WEIGHT is when you are balancing on one foot. 👟

Chari Hawkins

20,680 views • 1 month ago

The WALL DRILL will help you be a healthier runner! This drill will activate and strengthen those hips! I love to do this before runs and for general strength! Save for later to give it a try! ✨👏
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The WALL DRILL will help you be a healthier runner! This drill will activate and strengthen those hips! I love to do this before runs and for general strength! Save for later to give it a try! ✨👏

Chari Hawkins

29,467 views • 3 months ago

Stop ignoring your hip mobility! 🛑 4 essential drills to unlock your hips: 1️⃣ Hurdle Steps 2️⃣ Froggy Skips 3️⃣ Hurdle Skips 4️⃣ Adductor Skips Save this for your next track session! 💾
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Stop ignoring your hip mobility! 🛑 4 essential drills to unlock your hips: 1️⃣ Hurdle Steps 2️⃣ Froggy Skips 3️⃣ Hurdle Skips 4️⃣ Adductor Skips Save this for your next track session! 💾

Chari Hawkins

44,256 views • 6 months ago

This is a great mobility warm up before your next workout! Give it a try!
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This is a great mobility warm up before your next workout! Give it a try!

Chari Hawkins

29,653 views • 4 months ago

Skipping drills that aren't A-Skips 👏🏼 The functionality of these drills are not for technical improvement, but are instead meant for dynamic mobility. Drill 1: Abductors and hamstring Drill 2: IT band and glute max Drill 3: Hip-flexors Drill 4: TFL and glute medius What’s your go to running drill?!
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Skipping drills that aren't A-Skips 👏🏼 The functionality of these drills are not for technical improvement, but are instead meant for dynamic mobility. Drill 1: Abductors and hamstring Drill 2: IT band and glute max Drill 3: Hip-flexors Drill 4: TFL and glute medius What’s your go to running drill?!

Chari Hawkins

99,093 views • 1 year ago

The Fast Leg Drill is one of my absolute favorites! 🏃‍♀️💨 Here is why you need to add this to your routine: ✅Gets your entire body firing ✅Trains bouncy, snappy, and explosive turnover. ✅Builds pop right off the ground so your knees don't collapse. ✅Perfects the transition from a step into a clean leg cycle. It’s an advanced drill, but stick with it! Master the rhythm, find your pop, and watch that speed carry right down the track.
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The Fast Leg Drill is one of my absolute favorites! 🏃‍♀️💨 Here is why you need to add this to your routine: ✅Gets your entire body firing ✅Trains bouncy, snappy, and explosive turnover. ✅Builds pop right off the ground so your knees don't collapse. ✅Perfects the transition from a step into a clean leg cycle. It’s an advanced drill, but stick with it! Master the rhythm, find your pop, and watch that speed carry right down the track.

Chari Hawkins

17,558 views • 2 months ago

Learn the “Wall Drill” in 60 seconds! 🧱⏱️ For Sprinters: This is the secret to ground reaction time and quick-twitch power. Perfect for mastering those start block angles and building elite stability. For Every Athlete: Your bones and tendons need a workout too! Bone density depends on "impact" signals like plyos. If you don't challenge your frame, it won't stay strong. 🦴✨ Simple drill, massive results! 👏👏
1:05
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Learn the “Wall Drill” in 60 seconds! 🧱⏱️ For Sprinters: This is the secret to ground reaction time and quick-twitch power. Perfect for mastering those start block angles and building elite stability. For Every Athlete: Your bones and tendons need a workout too! Bone density depends on "impact" signals like plyos. If you don't challenge your frame, it won't stay strong. 🦴✨ Simple drill, massive results! 👏👏

Chari Hawkins

28,439 views • 4 months ago

Some lovely activation and mobility drills. ⭐Bounding ⭐Carioca ⭐Straight Leg Bound ⭐Wall Drill Hopefully these are helpful. Give them a try!
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Some lovely activation and mobility drills. ⭐Bounding ⭐Carioca ⭐Straight Leg Bound ⭐Wall Drill Hopefully these are helpful. Give them a try!

Chari Hawkins

48,929 views • 9 months ago

Running is a one-footed sport! That means your muscles are constantly handling all your weight on a single leg. That's why strengthening with single-leg drills is crucial. It trains your body to handle the forces of running, making you stronger and more efficient! 🦵💪
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Running is a one-footed sport! That means your muscles are constantly handling all your weight on a single leg. That's why strengthening with single-leg drills is crucial. It trains your body to handle the forces of running, making you stronger and more efficient! 🦵💪

Chari Hawkins

43,856 views • 9 months ago

Foot Strike For Running Beginners! ❌ Landing in front of your hips = Brakes & injuries. ✅ Landing UNDER your hips = Momentum & efficiency. Watch this quick drill to nail that powerful "paw-back" action!
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Foot Strike For Running Beginners! ❌ Landing in front of your hips = Brakes & injuries. ✅ Landing UNDER your hips = Momentum & efficiency. Watch this quick drill to nail that powerful "paw-back" action!

Chari Hawkins

37,854 views • 8 months ago

3 drills for a better running "foot strike" 👟 B-Skip 👟 Ankling 👟 Power Skip
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3 drills for a better running "foot strike" 👟 B-Skip 👟 Ankling 👟 Power Skip

Chari Hawkins

24,418 views • 4 months ago

B-Skip Time! I like to stay around 10-20m of each drill during my warm up. Focus on form, all of this is exaggerated form, and that’s what we are here to do This is supposed to be coordination, strength, form, and FUN! So don’t take yourself too seriously!
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B-Skip Time! I like to stay around 10-20m of each drill during my warm up. Focus on form, all of this is exaggerated form, and that’s what we are here to do This is supposed to be coordination, strength, form, and FUN! So don’t take yourself too seriously!

Chari Hawkins

15,449 views • 2 months ago

Lean how to A-skip in 1 minute!
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Lean how to A-skip in 1 minute!

Chari Hawkins

30,328 views • 7 months ago