Romanov's form, he has triple flexion and triple extension. At that point you are not pushing with your toe to activate your glutes and driving knee forward.ĭuring "WOD's", you are looking to run quick so by mimicking a sprinter more and training as a sprinter a distance runner's form may become more natural. Either way you shouldn't "pull" with your hip flexors. The form between sprinters and endurance runners will vary, however, the end result is the same: Push from triple extension into triple flexion and cover distance.Īgreed there should be a quick transfer from ball of foot to heel by "kissing" the ground, but then that fast push out of triple extension. One of the best runners to watch would be Usain Bolt's technique. Hamstrings should be used, but not dominating the move especially transferring into triple flexion. The push-off allows the glutes to engage (arguably the strongest large muscle in the body). The final phase the grounded foot is a toe push off into a triple flexed position. If you over emphasize the pull, you will overload the hamstrings and lead to a "pulled" hamstring muscle(s). Thus transfer of the skill to actual running will be difficult. By placing a jump rope in the hands of a client, you the throw the biomechanics of the move off. The reason the "client" isn't capable of jump roping correctly is because the natural movement during running is a contralateral swing. The retest is running place before returning to the jump rope and progressing to interval running.Īdditional reading: The Basics of Pose Running Techniques by Brian MacKenzie, published Dec. To use the hamstrings and not the hip flexors, MacKenzie’s fix is having his athlete pull his leg up into the Pose position, then resist a downward pressure MacKenzie exerts on that foot. The next progression is alternating feet while jumping rope. If you try to jump only on the balls of your feet, you will immediately notice that your calves seize up, MacKenzie says. To utilize proper ankle flexion and muscle elasticity from your knee to your foot, MacKenzie’s drill is to jump rope in place while allowing the heel to kiss the ground.
One of the issues is not allowing the heel to “kiss” the ground. MacKenzie says many problems he sees coming out of his CrossFit Endurance seminars are related to calves, feet and ankles.
CROSSFIT LEVEL METHOD MAP DOWNLOAD SERIES
In this series on improving running performance, Brian MacKenzie and Doug Katona demonstrate drills utilizing the Pose Method of running.
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