#4 KICK IT

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

The goal The goal of this training unit are butt kicks. We distinguish between two types: -Buttkicks -Buttkicks front When doing the "classic" butt kicks, the heel touches the butt as far up as possible. When doing buttkicks front version, the heel almost touches the back of the thighs. This exercise is prerequisite and essential for stork kicks. Be better Who needs Buttkicks? Run about 50 meters with legs as straight as possible. Since you have to bring your legs forward somehow, you will swing you legst forward sideways and therefore get a lot of rotation into your movement. As already mentioned with the MiniSkipps, you need a lot of strength to keep you on line. A large part of your energy generated will then evaporate to the side. With butkicks, you initiate contraction of all your muscle fibers of the back of your thighs at the same time. This gives you an extra energy boost as it is very efficient! Focus of the training sessionLearn to bend your knees so that the energy of your running motion does go forward and not to the side.If your foothold is stretched, you have the best set up for a long step and a high running speed.Your gaze goes straight, put the shoulders down and back.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.