Objective:
Starting from a one-legged stance with the knee at a 90° angle, reverse the leg position twice in succession as quickly as possible, returning to the starting position and trying to stop and maintain balance after each movement.
Focus:
The idea is to change as quickly as possible. To do this, it is important to remember to lower one leg as quickly as possible while lifting the other leg.
5 key points - running ABC
- The aim is to keep the foot "active" during dorsiflexion. Contact with the ground should not be made with the toe, but with the distal metatarsal area. This should achieve a "springy" effect in the area of the ankles. When landing with the toe or heel, the elastic energy of our muscles is dispersed, which is essential to increase running economy.
- The ground contact takes place just behind the vertical projection of the centre of gravity. The idea should be to bring the foot under the body to support it and not too far forward to avoid braking forces.
- Avoid remaining in a seated position during the exercises. When in contact with the floor, the hip joint should be almost fully extended, as should the knee joint.
- The arms are crucial for coordination. It is therefore important to use them actively and try to keep the shoulders relaxed so that they do not become stiff. The angle of the elbow joint should be around 90°. During the movement, the arms should be parallel to the body and not crossed in front.
- Throughout the exercise, the stability of the torso should be maintained by correctly activating the abdominal muscles. This prevents anteversion of the pelvis, which leads to a later running cycle. The shoulders should remain slightly in front of the body's centre of gravity.
