“In my opinion, based on the data, I’d venture to say a runner who has optimal arm swing can see about a 3 percent reduction in energy expenditure,” Gaudette says. “This is a result of ...

Want to see what it takes to hit bombs? Averee Dovsek shares preparation and functional training at the range with the goal of improving speed.

Allowing the arms to swing freely and fast on the downswing helps to increase speed and distance. One of my favorite drills to practice proper arm motion is to make continuous arm swings.