#2 TAKE-OFF

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

The Goal In this unit, we continue to work at the base of your run. However, we now take off! The goal is to master skippings. The name may seem familiar to you from the rope jumping. Skippings are so small jumpers that help you start in the right direction and prepare the next landing optimally. Our focus is on roll your foot. Be Better Imagine that we put triangles on the bottom of your soles of your shoes. The tip of the triangle is pointing downwards. When you balance your weight properly, you stand on the top of the triangle. What has this to do with running motion?

If you lean forward, you get a "natural" impulse forward and you "fall" into your next step. If you lean back, you fall backwards and you have to take a step backwards to catch your body weight. This is how you can imagine the effects of landing your feet while running. Naturally, we want to use our already initiated forward speed and fall forward in the next step - not backwards. But how do we do that? How do we prevent ourselves from slowing ourselves? We focus on landing with our toes first and then rolling to our heels. This exercise prevents us from landing with the heel first when running. You can try this effect yourself to figure out what is faster: Try it! Sprint two times 50 yards: First time you always try to land on the heel, second time you land on the toes first. If you only imagine first run will look pretty funny and as incredibly inefficient as well - but try it - you have to feel it!

So in this unit, we start to stop braking - have fun!

Focus of the sessionLearn to roll up and down your toes, even with a larger range of motion. If toes is pointing down, your running movement will rather look like a midfoot-striker than a heel-striker.To run quickly and efficiently, pay attention to shift your body weight forward.Content & MethodologyThe 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.