The Mexican race-walking drills

These drills can be done during a warm-up. Start with five minutes of slow walking, and then carry out the first drill for 30-40 seconds. Follow this with a minute of walking at various speeds and then go on to the next drill. The drills are listed below in the order in which they are carried out.

Drill one	Walk with strides of medium length along a straight line, arms straight down by your sides. Rotate your left shoulder joint in the direction indicated in the diagram. Repeat, rotating your shoulder joint in the same sense.
Drill two	Raise your arms bent to 90° at the elbow, to the level of your shoulders. Clasp your hands together. Walk with long strides, placing your feet on either side of a straight line, keeping your chest to the front. Move your arms to the right and left to balance the motion of the pelvis.
Drill three	Walk with medium strides along a straight line. Hold one arm stright by your side, while rotating the other, fully extended, in the direction shown. Repeat with the other arm.
Drill four	Fold your arms in front of your body at shoulder level. Walk with medium strides, placing your feet on either side of a straight line.
Drill five	Walk with short strides along a straight line, arms straight down at your sides. Greatly lower your right shoulder when your right leg is passing under your body. Similarly, bring your left shoulder down towards your left hip.
Drill six	With your arms straight down, clasp your hands together in front of your pelvis. Walk with short strides, placing your feet on either side of a straight line. Balance the rotation of your pelvis by pushing your hands to the left and right, keeping your arms fully extended.
Drill seven	Walk with short strides, placing your feet either side of a stright line. Rotate both arms fully extended, in a backward direction and in coordination with your strides.
Drill eight	Join your hands behind your back at the level of your pelvis. Walk with strides of medium length, placing your feet to either side of a straight line.
Drill nine	Walk in a stright line with short strides. Keep your arms straight down by your sides. Rotate both your shoulder joints in a backward direction and in coordination with your strides.
Drill ten	With your arms relaxed at your sides, walk with the strides of medium length. Place your feet a considerable distance to either side of a straight line.
Notes	1 To improve your joint mobility and coordination, these drills must be done regularly.
	2 At first, the drills must be done slowly so the correct movements are accomplished. Later the speed can be raised as mobility and coordination improve.