➕ N E E D - F O R - S P E E D ⚡️ Lots of runners want to know and ask us
➕ N E E D - F O R - S P E E D ⚡️ Lots of runners want to know and ask us how to get faster or more powerful when running. We asked our friends at ION for some tips and here’s what they provided 🙏🏽 Speed and power is particularly helpful for running up inclines and accelerating when needed (so yes, it’s important for long distance runners too!) ⛰...
What affects speed? Stride rate, stride length and ground reaction force. ☑️ What has the greatest effect and is the easiest to change? Assuming you have no major technique flaws, evidence points to Ground Reaction Force (GRF) ✅ What is GRF? Well as we know, every action has an equal and opposite reaction. As you strike your foot down, the earth reacts with a force to match (hence, ground reaction force). Therefore, the more DOWNWARD pressure, the greater the GRF. 💪🏼 A relatively simple and effective way to improve your GRF is through the drills above (swipe across for regressions) You can do this with a controlled single step, a single step transition building into a dynamic double changeover as shown above. 👟 THE CUES: 🔊 1️⃣ adopt a strong posture with a lean into the wall pushing away to form a strong upper torso position. 2️⃣ throughout the drill, have the support leg straight and back, and drive the raised knee to 90 degrees hip/knee extension. 3️⃣ the movement should be explosive and “snappy”. (think stepping on a moving cockroach) 4️⃣ think about planting the support leg down, while driving the opposite knee up explosively. Complete this drill as a warm up (3x10 each side) in addition to your normal activation routine. If you incorporate hill reps while implementing this technique into your preparation, you should feel the difference it makes to your ascent. 📈 Message ION for more info or any questions. 📲 P.S: Sam here really should have more ankle dorsi-flexion at the top, but his busted ankles from footy are shot and don’t move like they used to - always remember to point your toes up as much as possible when driving knee up! See More
Published Date：12/17/2018 9:24:57 AM From：Facebook
