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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! ✨

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

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

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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? 👇

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“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!

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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.

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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!

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

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

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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

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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 ✌️

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Hip flexor strengthening 🤝 running ✨✨✨

Hip flexor strengthening 🤝 running ✨✨✨

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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! 🙌

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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?

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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?

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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.

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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!

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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 😂✌️

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

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

653,624 görüntüleme • 5 ay önce

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.

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.

155,981 görüntüleme • 2 ay önce

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! ✨👏

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! ✨👏

28,531 görüntüleme • 20 gün önce

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?

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?

12,393 görüntüleme • 9 gün önce

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!

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!

53,490 görüntüleme • 1 ay önce

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

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

29,315 görüntüleme • 1 ay önce

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! 👏👏

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! 👏👏

28,439 görüntüleme • 1 ay önce

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! 💾

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! 💾

44,256 görüntüleme • 3 ay önce

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

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

24,200 görüntüleme • 1 ay önce

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!

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!

136,784 görüntüleme • 1 yıl önce

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

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

48,929 görüntüleme • 6 ay önce

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! 🦵💪

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! 🦵💪

43,856 görüntüleme • 6 ay önce

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!

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!

37,854 görüntüleme • 5 ay önce

Lean how to A-skip in 1 minute!

Lean how to A-skip in 1 minute!

30,328 görüntüleme • 4 ay önce

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?!

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?!

97,631 görüntüleme • 1 yıl önce

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.

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.

28,654 görüntüleme • 3 ay önce

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

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

24,800 görüntüleme • 3 ay önce

Overstriding = hitting the brakes every step! 🛑

Overstriding = hitting the brakes every step! 🛑

28,034 görüntüleme • 4 ay önce

How to do split jumps in 60 seconds! ⏱️

How to do split jumps in 60 seconds! ⏱️

14,348 görüntüleme • 1 ay önce

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

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

12,128 görüntüleme • 1 ay önce