The running ABC is a special form of coordination exercises and helps to improve running style. The easy-to-perform exercises promote mobility and muscular balance.

The running ABC should be familiarised with using various running exercises in smaller groups. It is advisable to keep the upper body, especially the head, upright during all exercises. The running ABC should be carried out with concentration and in a rested state. You should start with slow and technically clean movements. After a few repetitions, the speed of the steps can be increased.

Exercise selection (complete each exercise 2-4 times):

1. Loose trotting forwards/backwards (perform a half turn in the middle, changing the direction of rotation with each run).
   
2. Hop run
   • Powerfully raise the knee of the swing leg, lift the thigh until it is horizontal;
   • keep an upright posture, hips remain extended, eyes look straight ahead;
   • the arms actively swing upwards (not forwards) and support the jump;
   • roll over the entire foot;
   • the hop run strengthens body extension and the footprint.
     
3. Walking with a focus on rolling over the whole foot (arms swing along)
   
4. Trotting with a focus on rolling over the whole foot
   
5. Running dribbling (ankle work)
   • Trotting with very small steps and high frequency;
   • Knee alternately slightly upwards;
   • the toe of the lifted leg points to the floor;
   • active foot placement, starting on the forefoot, heel briefly touches the floor;
   • Knee of the supporting leg remains extended;
   • Arms are bent, the arm movement supports the leg movement;
   • Hips move with
     
6. Skipping
   • Raise the knees alternately at a high frequency up to around 70 degrees;
   • tighten the toes and only ever land on the forefoot;
   • strong arm use;
   • Variant:Insert an intermediate step after two skippings.
     
7. Knee lift
   • Bring your knees up to hip height;
   • maintain an upright posture;
   • Variant: Only lift your knees every third step.
     
8. Lift off your heels
   • Increased push-off from the ankle and calf;
   • Bend the knee backwards to bring the heel towards the buttocks;
   • Hips tilted slightly forwards;
   • Arms swing along and support the running movement.
   • Variant: Lift the knee only every third step.
     
9. Lifting off your heels/knee lift
   • Alternate 4 x heel lifts and 4 x knee lifts
     
10. Giant wheel
    • Slow knee lift, once the knee is lifted, the lower leg is extended forwards and the foot is placed forwards in a circular motion.
      
11. Bouncing lunge
    • Feet are parallel and in a line;
    • one leg is pushed down hard;
    • the other leg is bent at the hip;
    • to land, bring the feet together again so that they touch the ground at the same time;
    • immediately after landing, the other leg is pushed into the air.
      
12. Jump run
    • Powerful one-legged push-off (leg maximally extended);
    • the other leg swings forwards (not upwards) à jump into the air;
    • the arm movement is consciously active forwards and supports the jump;
    • the thigh is horizontal in the flight phase.
      
13. Side straddle run
    • The body stands sideways to the running direction;
    • spread the legs and bring them together again by jumping sideways;
    • make sure your posture is upright;
    • change direction.
      
14. Crossover running
    • The body stands sideways to the running direction;
    • Cross your legs alternately in front of and behind your body;
    • Turn only from the hips
    • The arms are stretched out or resting on the hips;
    • Improves hip mobility.
      
15. Forward/backward running with incline running
    
16. Running curves

Per group:
4 marking cones/caps

Aim:
The aim is to activate good ground contact with the forefoot by trying to create a "springy" effect on the ankles ("active" foot) while keeping the legs stretched.

Focus:
The foot should remain parallel to the ground through dorsiflexion and be active when it touches the ground. The aim is to keep the heel as close to the ground as possible without touching the ground. The idea is for the feet to "hit" the ground as quickly as possible.

5 key points - running ABC

1. The aim is to keep the foot "active" in 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.
2. 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.
3. 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.
4. 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.
5. 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.

No material required

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

No material required

Aim:
One leg remains extended with the "active" foot, the second leg takes alternating small steps. The foot should not be lifted more than 10-15cm.

Focus:
The idea is to make small circles with the foot of the free leg to simulate the cyclical movement of running.

5 key points - running ABC

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

No material required

Aim:
Take small running steps with the "active" foot and try to lift your feet a maximum of 10-15cm off the ground, keeping the movement as circular as possible.

Focus:
Imagine drawing circles with your feet as if you were riding a pedalo.

5 key points - running ABC

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

No material required

Objective:
Starting from a one-legged stance with the knee at a 90° angle, reverse the leg position as quickly as possible, trying to stop and maintain balance after each movement.

Focus:
The idea is to change as quickly as possible. To achieve this, it's important to remember to lower one leg as quickly as possible while lifting the other.

5 key points - running ABC

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

No material required

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

No material required

Aim:
Skipping with straight legs, with the feet touching the floor at the same time every other step and maintaining a steady rhythm. At the same time, the arms roll forwards in rhythm with the legs.

Focus:
It is important to concentrate on the rhythm of the touchdown 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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

No material required

Objective:
Execute a skipping movement with high knees (hip flexion approx. 45°), with the feet touching the ground at the same time every other touchdown and maintaining a steady rhythm.

Focus:
It is important to concentrate on the rhythm of the appoggiaturas in order to be able to execute the movement. You must first be able to control the rhythm, only then can you perfect the technique.

5 key points - running ABC

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

No material required

Aim:
Skipping with knees low (hip flexion approx. 45°), feet touching the ground at the same time every other step and maintaining a steady pace.

Focus:
It is important to concentrate on the rhythm of the appoggiaturas so that you are able to perform the movement. The technique can only be perfected once the rhythm has been mastered.

5 key points - running ABC

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

No material required

Target:
Skipping with high knees with the aim of touching the buttocks with the heel.

Focus:
When making contact with the ground, try to bring the heel to the buttocks as quickly as possible.

5 key points - running ABC

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

No material required

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

No material required

Aim:
While one leg remains extended with the "active" foot, the knee of the free leg is raised at a 90° angle to bend the hip and knee joints. With every second contact with the floor, the use of the legs is reversed, always trying to maintain a steady rhythm.

Focus:
It is important to concentrate on the rhythm of the touchdown in order to be able to perform the gesture. You must first be able to control the rhythm before you can perfect the technique.

5 key points - running ABC

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

No material required

Aim:
With the leg extended and the foot active, the knee of the free leg is lifted up to a flexion angle of 90° for the hip and knee joints.

Focus:
The aim is to maintain the right speed between the two supports. The idea is that the foot of the free leg draws circles that simulate the frontal cyclical movement of running.

5 key points - running ABC

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

No material required

Target:
Skipping with high knees. After 10 metres, a transition to running is made. The aim is to increase the speed and stride length without changing the body position and leg movement.

Focus:
The shoulders are kept in the correct position and the circular movement of the legs is maintained. Avoid a backward cycle while running.

5 key points - running ABC

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

No material required

Target:
Skipping with the knees extended upwards (hip and knee flexion ~90°).

Focus:
The core stability must be maintained when lifting the knees to avoid finding yourself in a seated position in which the shoulders are behind the vertical projection of the body's centre of gravity.

5 key points - running ABC

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

No material required

Aim:
Starting from a one-legged stance with the knee at a 90° angle, the leg position should be changed as quickly as possible three times in succession. Try to stop after each movement and keep your balance. After the third execution, there should be a direct transition to running.

Focus:
The idea is to change as quickly as possible. To achieve this, remember to move one leg down as quickly as possible and the other leg up at the same time. The basic idea is to make contact with the ground as quickly as possible. The position of the upper body is maintained during the transition.

5 key points - running ABC

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

No material required

Objective:
Starting from a one-legged stance with the knee at a 90° angle, reverse the position of the leg as quickly as possible three times in succession, trying to stop and maintain balance after each movement.

Focus:
The idea is to change position as quickly as possible. To achieve this, it is important to remember to lower one leg as quickly as possible while raising the other leg. The main idea is to make contact with the ground as quickly as possible.

5 key points - running ABC

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

No material required

The running ladder is used for coordination and speed-strength training and improves running style. The easy-to-perform exercises promote mobility and muscular balance.

The running ladder should be familiarised with using various exercises in smaller groups. It is advisable to keep the upper body, especially the head, upright during all exercises. The exercises should be performed with concentration and in a rested state. You should start with slow and technically clean movements before increasing the speed.

Exercise selection (complete each exercise 2-4 times):

• Left foot field 1 - Right foot field 2 - Left foot field 3 - Right foot field 4
• Left foot field 1 - Right foot field 1 - Left foot field 2 - Right foot field 2 (next run right foot first)
• Left foot/right foot field 1 - Spreading step (jump) left foot/right foot outside the ladder between fields 1 and 2 - Left foot/right foot field 2
• Spreading step left foot/right foot outside the ladder field 1 - in jump Step left foot/right foot outside the ladder between bays 1 and 2
• Spreading step left foot/right foot outside the ladder between bays 2 and 3
• Spreading step left foot/right foot outside the ladder between bays 1 and 2
• Spreading step left foot/right foot outside the ladder between bays 2 and 3
• Front to the side: Right foot square 1 - Left foot square 1 - Right foot square 2 - Left foot square 2 (next run: front other side/left foot ahead)
• Front to side: Right foot square 1 - Left foot square 1 - Right foot outside square 1 (forwards/backwards)- Left foot outside square 1 - Right foot square 2 - Left foot square 2 (next run: other side, i.e.h. forwards / backwards)
• Knee lever up: Knee right lift foot right field 1 - foot left outside of ladder field 1 - knee right lift foot right field 2 - foot left outside of ladder field 2
• Foot left field 1 - foot right field 1 - foot left outside of field 2 - foot right field 2 - foot left field 2 - foot right outside of field 3 - foot left field 3 - foot right field 3
• 2 fields forwards, 1 field backwards: Foot right field 1 - Foot left field 1 - Foot right field 2 - Foot left field 2 - Foot right field 1 - Foot left field 1 - Foot right field 2 - Foot left field 2 - Foot right field 3 - Foot left field 3 - Foot right field 2 - Foot left field 2 (next run Foot left ahead)

• Further exercises/variants under: http://www.soccerdrills.de/pdf/koordi.pdf

Variant:
After the coordination ladder, the participants perform a few double jumps before completing a short sprint. They then rejoin the group.

Per group:
2 running ladders

Variation of the exercise:
1 marking cone/cone/painting stick
3 hurdles
or
6 painting sticks with 3 ropes

In a group or as an individual runner, a route defined by the sports leader is completed.

• Intensity level: 1-2
• Heart rate: 60-80%
• Speech rule: sing - chat

Variant:
The sports leader can specify the form of movement for certain sections of the route (e.g. marked with fanjons/trass tape).The sports director can specify the form of movement for certain sections of the course (e.g. marked with fanjons/tracing tape) (from fanjon 1: double pole, 2: diagonal stride, 3: hop run, 4: relaxed running stride).

Participant:
1 pair of Nordic walking poles

Fanjons/tracing tape ►Variant