TORSO:​

THIS IS YOUR CHEST.  WE LEARNED SINCE YOUR CHEST CONTAINS YOUR LUNGS, IT IS CRITICAL TO KEEP YOUR CHEST OPEN WITH YOUR SHOULDERS BACK.  THIS ALLOWS YOU TO GULP IN ALL THE AIR YOU NEED!

  • CHEST OPEN, SHOULDERS BACK
  • THINK OF BEING STRONG AND NOT LAZY!


wASTE:

YOUR WASTE IS THE HINGE THAT CONNECTS YOUR UPPER AND LOWER BODy.  WE DISCUSSED THE IDEA OF STANDING AGAINST A WALL WITH YOUR HEALS  TO YOUR SHOULDERS FLAT.  You want to imagine that straight line from your shoulders to your heals always existing when you run.

  • AS YOU STAND TALL, START FALLING FORWARD, AS YOU HAVE TO TAKE THAT FIRST STEP TO CATCH YOURSELF USE THAT ANGLE AS YOUR GOAL
  • ​DON'T BEND AT THE WASTE: THIS CREATES LOWER BACK PAIN AND WASTES ENERGY


LEGS:

yOUR LEGS CARRY YOUR BODY, SO YOU HAVE TO BE STRONG AND EFFICIENT!  YOU WANT TO LEAD WITH YOUR KNEE'S AND LAND ON YOUR MID-FOOT TO ENSURE YOU USE THE FULL STRENGTH OF YOUR LEGS.

  • BUTT-KICKERS DRILL DRIVING THE KNEE TO BRING THE HEAL TO BUTT
  • NO HEAL STRIKING, OR TOE STRIKING
  • LANDING MID-FOOT ENSURES YOU USE YOUR QUADS, CALVES, AND ENTIRE LEG AS A SHOCK ABSORBER
  • REDUCE INJURY AND IMPROVE EFFICIENCY

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injury prevention part 1

 

​proper running form gives an athlete both efficiency and injury prevention.  we met this session with the purpose of going through the coaches running for clinic.  from head to toe, he breaks down the proper mechanics of each part of the body.  Below you will read the importance of each part:


head:

you mind has the ultimate power to control your body.  it can overcome pain, cause you to run faster, overcome adversity, and give you power or cause you to crumble.  the points to consider are:

  • HOLD YOUR HEAD STILL
  • FOCUS YOUR SIGHT ABOUT 10 YARDS IN FRONT OF YOU
  • BE AWARE OF SURROUNDINGS, HOLES, STICKS, ROCKS, AND OTHER RUNNERS
  • WHEN YOU GET TIRED: KEEP YOUR HEAD STILL, STAY FOCUSED, CONTROL YOUR FORM


SHOULDERS:

STAY RELAXED!  WHEN YOU GET TIRED, OFTEN TIMES RUNNERS WILL TIGHTEN THEIR SHOULDERS.  THIS WASTES ENERGY AND IS INEFFICIENT.​

  • RELAX THE SHOULDERS
  • SHAKE YOUR ARMS OUT IF YOU NEED TO RESET


aRMS:

YOUR ARMS ARE CRITICAL TO HELP YOU KEEP MOVING FORWARD.  ADVERSELY, IF YOU SWING YOUR ARMS SIDE TO SIDE, HOLD THEM TOO HIGH, OR SWING THEM BIG, YOU WASTE ENERGY AND FORWARD MOMENTUM.

  • RELAX THE ARMS, LOOSE HANDS
  • FRONT TO BACK ON THE IMAGINARY STRING, NOT CROSSING 
  • ​IF YOU GET TIGHT, REMEMBER TO RESET!