Chari Hawkins's banner
Chari Hawkins's profile picture

Chari Hawkins

@_charihawkins • 18,426 subscribers

OLYMPIAN 🇺🇸 Team USA Track & Field 🇺🇸 USA Gold Medalist 🥇5X All-American ✨

Shorts

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

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

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

1,018,926 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? 👇

11,569 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!

270,203 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

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!

27,875 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

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

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 ✌️

76,340 views

Hip flexor strengthening 🤝 running ✨✨✨

Hip flexor strengthening 🤝 running ✨✨✨

89,419 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! 🙌

50,919 views

Correct leg positions for running drills ✨ Is this visual helpful? What is the hardest part of running technique for you?

Correct leg positions for running drills ✨ Is this visual helpful? What is the hardest part of running technique for you?

40,067 views

Embrace the boring! ✨ I was feeling bored during my Olympic training and asked how to get the fun back! My sports psychologist said "Work can be boring, embrace it and do it anyways." So I did, and learned to love the mundane as a sign of progress. What ‘boring’ work do you embrace to grow?

Embrace the boring! ✨ I was feeling bored during my Olympic training and asked how to get the fun back! My sports psychologist said "Work can be boring, embrace it and do it anyways." So I did, and learned to love the mundane as a sign of progress. What ‘boring’ work do you embrace to grow?

23,015 views

Dribble Drill Progression ☑️ Over Ankles ☑️ Over Calves ☑️ Over Knees We do these drills a lot when transitioning from indoor season to outdoor season. It helps me with hip strength, sprint technique, and turnover.

Dribble Drill Progression ☑️ Over Ankles ☑️ Over Calves ☑️ Over Knees We do these drills a lot when transitioning from indoor season to outdoor season. It helps me with hip strength, sprint technique, and turnover.

15,641 views

ASMR Drills and what they work. If you want to work on these things, try them before your next run!

ASMR Drills and what they work. If you want to work on these things, try them before your next run!

14,142 views

When checking on your running form, remember HEAD, SHOULDERS, KNEES, and TOES ✨👏 I’m gearing up for an 18 mile run this weekend, and I’m going to need near perfect form to get me through it! Any advice? Any condolences? All are appreciated 😂✌️

When checking on your running form, remember HEAD, SHOULDERS, KNEES, and TOES ✨👏 I’m gearing up for an 18 mile run this weekend, and I’m going to need near perfect form to get me through it! Any advice? Any condolences? All are appreciated 😂✌️

20,133 views

Videos

LIVE
1.2k

Anya Rossi

sweetdream.ai

SweetDream.aiSponsored•Livecam
Streaming Now

Watch Anya Live

Anya is streaming live right now! Join her private show and enjoy exclusive content.

HD live stream
Exclusive private shows
1.2k viewers online

Free preview available • Premium content

Send these to your favorite runner! 🔹Pogo Hops 🔹Split Jumps 🔹Double A-Switches 🔹Triple A-Exchange
0:24
_charihawkins's profile picture

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

Chari Hawkins

653,624 views • 5 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.
0:23
_charihawkins's profile picture

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 • 2 months 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! ✨👏
1:08
_charihawkins's profile picture

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

28,531 views • 21 days ago

Want an underrated warm up drill? Skipping. 🚀 ✅ Naturally shifts you to your mid-foot ✅ Strengthens your calves & achilles ✅ Increases your heart rate Are you adding skips to your warm-up yet?
1:02
_charihawkins's profile picture

Want an underrated warm up drill? Skipping. 🚀 ✅ Naturally shifts you to your mid-foot ✅ Strengthens your calves & achilles ✅ Increases your heart rate Are you adding skips to your warm-up yet?

Chari Hawkins

12,393 views • 10 days 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
_charihawkins's profile picture

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 • 1 month ago

This is a great mobility warm up before your next workout! Give it a try!
0:30
_charihawkins's profile picture

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

Chari Hawkins

29,315 views • 1 month 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
_charihawkins's profile picture

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 • 1 month 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! 💾
0:22
_charihawkins's profile picture

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 • 3 months ago

3 drills for a better running "foot strike" 👟 B-Skip 👟 Ankling 👟 Power Skip
1:01
_charihawkins's profile picture

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

Chari Hawkins

24,200 views • 1 month 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!
0:45
_charihawkins's profile picture

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

Some lovely activation and mobility drills. ⭐Bounding ⭐Carioca ⭐Straight Leg Bound ⭐Wall Drill Hopefully these are helpful. Give them a try!
0:21
_charihawkins's profile picture

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 • 6 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! 🦵💪
0:42
_charihawkins's profile picture

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 • 6 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!
1:45
_charihawkins's profile picture

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 • 5 months ago

Lean how to A-skip in 1 minute!
1:17
_charihawkins's profile picture

Lean how to A-skip in 1 minute!

Chari Hawkins

30,328 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?!
0:27
_charihawkins's profile picture

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

97,631 views • 1 year ago

Stop landing and start attacking! Power bounds are the secret to explosive speed for runners. ☑️The Goal: Strength, explosion, and stability. ☑️The Key: "Attack" the ground to create bounce and protect your knees. ☑️The Result: Bulletproof muscles, tendons, and joints.
1:08
_charihawkins's profile picture

Stop landing and start attacking! Power bounds are the secret to explosive speed for runners. ☑️The Goal: Strength, explosion, and stability. ☑️The Key: "Attack" the ground to create bounce and protect your knees. ☑️The Result: Bulletproof muscles, tendons, and joints.

Chari Hawkins

28,654 views • 4 months ago

Passing the phone to my Team USA squad that has been CRUSHING it at the Olympics! We are so proud of you! TAKE IT ALL IN ❤️ ❤️ Women’s Singles • Alysa Liu • Amber Glenn • Isabeau Levito Men’s Singles • Ilia Malinin • Maxim Naumov • Andrew Torgashev Ice Dance • Madison Chock & Evan Bates • Christina Carreira & Anthony Ponomarenko • Emilea Zingas & Vadym Kolesnik Pairs • Ellie Kam & Danny O’Shea • Emily Chan & Spencer Akira Howe
0:46
_charihawkins's profile picture

Passing the phone to my Team USA squad that has been CRUSHING it at the Olympics! We are so proud of you! TAKE IT ALL IN ❤️ ❤️ Women’s Singles • Alysa Liu • Amber Glenn • Isabeau Levito Men’s Singles • Ilia Malinin • Maxim Naumov • Andrew Torgashev Ice Dance • Madison Chock & Evan Bates • Christina Carreira & Anthony Ponomarenko • Emilea Zingas & Vadym Kolesnik Pairs • Ellie Kam & Danny O’Shea • Emily Chan & Spencer Akira Howe

Chari Hawkins

24,800 views • 3 months ago

Overstriding = hitting the brakes every step! 🛑
1:15
_charihawkins's profile picture

Overstriding = hitting the brakes every step! 🛑

Chari Hawkins

28,034 views • 4 months ago

How to do split jumps in 60 seconds! ⏱️
1:11
_charihawkins's profile picture

How to do split jumps in 60 seconds! ⏱️

Chari Hawkins

14,348 views • 1 month ago

This is a good foot striking tip that helped me run faster! It's a little advanced, but I hope it can help you!
1:07
_charihawkins's profile picture

This is a good foot striking tip that helped me run faster! It's a little advanced, but I hope it can help you!

Chari Hawkins

12,128 views • 1 month ago