Utilizing a good lean while running is a difficult piece of Pose-style running. It’s one thing to when you have a nice stable wall to lean into, but what about when you step away from the wall?
After a quick review of proper foot and body position against the wall, Tuesday’s class moved to the end of the court and introduced the partner-drill. The goal of this drill is to transfer the lean with something stable supporting you right into an actual run. To do this, you partner stands in front of you with their hands on your shoulders/chest. As you lean into them, you partners now take the place of the wall, creating a stable object of resistance. Now begin jogging, pulling the feet up with the hamstrings, and actively push into your partner (think about trying to drive them backwards). On a verbal cue, your partner will release you – now simply keep running without losing the lean.
Head Position – keep your head up and looking straight ahead, maintaining a neutral spine; focus on a point roughly 6-8 feet in front of you. Looking down increase you chances of breaking at the waist.
Arm Swing – use your arms to help maintain balance by swinging them in a straight line, or at least a line that’s parallel to the direction you’re running. Arms should not be held stiff and still (this saps power by adding unnecessary tension to the upper body), nor should they fling about wildly (this includes allowing the arms to swing across the body).
Now to put that into practice…
The court sprints were equal to 1/4 gasser or simply one length of the court. At the other end of the court, complete 10 swings and 5 burpees before sprinting back. Rounds began every 2 minutes, with each individual round done for time (in other words, the faster you finished, the more time you had to rest before the next round).
Great work, especially during the chaotic 7pm class. If you missed the announcement about FGB last night, we will be posting a follow-up blog post later today, as well as sending out an e-mail regarding times and weight classes. If you haven’t registered yet but would like to, click the link at the top left hand of the blog, or simply click this link to SportsGrants’ Fight Gone Bad 6 website.