Aim:
Perform progressive skipping with straight legs and "active" feet. As soon as the maximum speed is reached, a transition to normal running is made. The aim is to optimally activate the gluteal muscles and hamstrings.
Focus:
Keep your legs as straight as possible and actively use your feet. The idea is to "pull" the leg downwards while activating the gluteal muscles.
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 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.
