Aim:
Skipping in a high kneeling position (hip flexion approx. 90°), with the feet touching the floor at the same time in every second stance and maintaining a steady rhythm. The free leg performs a different movement with each stance. The first movement is a 90° hip flexion, the second is a 90° hip flexion with external rotation and the third is a 90° hip flexion with full knee extension. The series of movements is first performed on one leg and then after the three movements on the other leg.
Focus:
It is important to concentrate on the rhythm of the appoggiaturas in order to be able to perform the movement. The technique can only be perfected once the rhythm has been mastered.
5 key points - running ABC
- In dorsiflexion, it is important to keep the foot "active". 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 touching the ground, 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.
