#3 FREE

Dauer: MinutenEquipment: Trainingsmatte, 2x2 Meter Platz Why?

The goal Kangaroo vs. leopard / Bouncing vs. efficient running.

Now that we have laid the foundation, in this unit we learn to fly. The goal is to master high knees. When doing high knees you lift the swing leg until the thigh is parallel to the ground. High knees are the prerequisite for a long step and thus a high running speed. Be better

Let us take a ball for example again: throw the ball in a steep angle on the ground. The ball will leave the ground in the same steep angle as it hit it. In the end it will fly quiet high, but not pretty far. If you throw the ball from a flat angle onto the ground, it does not gain much height when leaving the floor. But it will jump further forward. The energy concept is similar in running. If we land and jump off in a flat angle, we can gain more distance with one step than when jumping as high as we can. Contrary to the widespread opinion that one should jump as high as possible when doing high knees - we want exactly the opposite of you! Your head should remain nearly the same level - nevertheless, knees are maximally flexed. You might get the idea of keeping your head as far down as possible - please do not ;) Look just straight forward.

Focus of the sessionThe knees are lifted - and then put back on the ground. The head should stay at the same level, but please do not lower the upper body.In order to prevent you to tend to fall backwards, you should try to shift your weight to your toes.Content & Methodology

The training session consists of two sections. A cardio & technique part and a section with resistance training. In cardio and technique part we sharpen your sense of proper running technique. We also boost your cardiovascular system. In the section „strength" we strengthen your running-specific muscles. Only if you have the necessary supporting muscles, you are able to bring your technique on the street when racing! In contrast exercises you do the movement as you actually not supposed to do. In our opinion, you can correct your mistakes if you experience what feels wrong. This way you will be more motivated to work on proper technique.