[vc_row][vc_column][vc_empty_space height=”50px”][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title=”WEEK 1 – SESSION 2 – ADAPTATION & CO-ORDINATION (PART 2)” style=”double” border_width=”2″][vc_empty_space height=”1px”][/vc_column][/vc_row][vc_row gap=”30″ equal_height=”yes”][vc_column css=”.vc_custom_1497825241022{margin-top: 0px !important;margin-right: 0px !important;margin-bottom: 0px !important;margin-left: 0px !important;border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 20px !important;padding-right: 20px !important;padding-bottom: 0px !important;padding-left: 20px !important;border-left-color: #999999 !important;border-left-style: solid !important;border-right-color: #999999 !important;border-right-style: solid !important;border-top-color: #999999 !important;border-top-style: solid !important;border-bottom-color: #999999 !important;border-bottom-style: solid !important;}”][vc_column_text css=”.vc_custom_1497833683915{padding-top: 20px !important;padding-right: 40px !important;padding-bottom: 20px !important;padding-left: 40px !important;}”]
Session aim – Technique consolidation, triple extension strength & proprio
Equipment: matts
Discussion: Session aim; Advancing proprio, mobility and activation. Progressing drills and adding strength work.
Key points: Foot strike, triple extension, synergists and force coupling/ground force impact & control.[/vc_column_text][vc_row_inner content_placement=”middle” css=”.vc_custom_1497241168438{padding-right: 40px !important;padding-left: 40px !important;}”][vc_column_inner width=”1/3″][vc_btn title=”WEEK 1 – SESSION 1″ style=”custom” custom_background=”#f15c24″ custom_text=”#ffffff” shape=”square” size=”lg” align=”center” button_block=”true” link=”url:%2Frunning-technique-week1-session1%2F|title:WEEK%201%20-%20SESSION%201||” el_id=”buttonflip”][/vc_column_inner][vc_column_inner width=”1/3″][vc_btn title=”WEEK 1 HOMEWORK” style=”custom” custom_background=”#f15c24″ custom_text=”#ffffff” shape=”square” size=”lg” align=”center” button_block=”true” link=”url:%2Frunning-technique-week1-homework%2F|title:WEEK%201%20HOMEWORK||” el_id=”buttonflip”][/vc_column_inner][vc_column_inner width=”1/3″][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”10px”][/vc_column][/vc_row][vc_row gap=”20″][vc_column][vc_column_text]
WARM UP/PROPRIO/MOB’S
| Toe Clawing + dble ankle/knee mob’s | 2 x 45secs |
| Sngle mid-balance holds then taps-HOMEWORK CHECK | 2 x 45secs each |
| Kneeling ankle/hip mobiliser | 2 x 10 each, forward and back |
| Thoracic Mob’s quadruped | 2 x 10 each side |
| Standing lunge mobiliser | 1 x 3 stage each side |
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CO-ORDINATION AND ACTIVATION DRILLS & EXERCISES
| Single sided – Segmented Alternating: Rear, front, crossover | 2 x 20m returns each drill |
| Standing Cycle | 2 x 10 each leg |
| Lateral Lunging Static to low sweep | 1 x 45secs |
| Serratus Press to push plank | 2 x 10 each exercise |
| -HOMEWORK CHECK- | |
| Walking Dead leg Drills: Aryan March, Cadence Lift Step | 3 x 20m each drill w/walk back |
| SESSION – Dynamic Triple Extension Work | |
| Triple Squat: Static to dyno bounds | 3 x 15 (walk back R) |
| Triple split squat: Static to single sided dyno | 3 x 15 each (30s R) |
| Stalk bends – Static to dyno | 3 x 15 each (30s R) |
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WARM DOWN/STRETCH/RELEASE
| Sprinter’s Long calf Stretch | 2 x 20 sec holds each |
| The Hurdler Stretch | 2 x 20 sec holds each |
| Iron Cross Stretch | 2 x 20 sec holds each |
| Lat Prone Reach & Rotate | 2 x 20 sec holds each |
| Supine Thomas Test; foam roller | 2 x 20 sec holds each |
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Double mid foot balance
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Single mid foot balance
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Cadence Lift Dead Leg Walk – ladder drill
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Cadence walking drill- single leg stiff leg Aryan march
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Cadence walking drill-single leg front lift
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Triple Ext BW Squat Jump
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Trip Ext Runners Split Squat to Jump
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