Coasting Drill Position the bike on a gentle sloping road. Athlete should be able to sit comfortably on the bicycle with feet on the ground, with no holder. NOT using the pedals, the athlete should push off the ground and coast with feet up - not touching the ground.
Pedaling Drill Athlete sits on bike and puts right foot on the right pedal, balancing on the left leg and pushing with the left foot to move the bike forward while at the same time pushing the right foot down on the pedal. Place left leg on left pedal as the bike starts to move forward while keeping the head up and looking forward.
NOTE: If there is a stationary trainer available; mount athlete's bike on the trainer and practice pedaling.
Pedaling with One Leg Isolated Drill Have the athlete remove one foot from the pedal and use the other to complete an entire circle of pedal stroke. Make sure the free foot stays clear of the rear wheel. One-leg drills should start with 20 revolutions and progress up to 40. Alternate legs and notice if one leg is stronger or more coordinated than the other.
