[vc_row][vc_column][vc_empty_space height=”50px”][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title=”WEEK 1 – SESSION 1 – ADAPTATION & CO-ORDINATION” 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_1497825213969{padding-top: 20px !important;padding-right: 40px !important;padding-bottom: 20px !important;padding-left: 40px !important;}”]
Session aim – Proprioception, mobility, activation, co-ordination
Equipment: matts, foam rollers
Discussion: Session aim; joint positioning/proprio, mobility, activation.
Key points of efficient running & common injury: Mid-foot running; foot strike, triple extension, synergists and force coupling/ground force impact, Stride frequency vs length/rhythm, Front & rear side mechanics, dynamic stability & torsional control; different planes of movement/joint & muscle health.[/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 2″ style=”custom” custom_background=”#f15c24″ custom_text=”#ffffff” shape=”square” size=”lg” align=”center” button_block=”true” link=”url:%2Frunning-technique-week1-session2%2F|title:WEEK%201%20-%20SESSION%202||” 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 | 3 x 45secs |
| Double barefoot mid-balance holds (see image below) | 3 x 45secs-3 x 10 |
| Single mid-foot balance holds then taps (see image below) | 3 x 45secs each |
| Kneeling ankle/hip mobiliser | 3 x 10 each, forward and back |
| Standing lunge mobiliser | 1 x 3 stage each side |
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CO-ORDINATION AND ACTIVATION DRILLS & EXERCISES
| Single sided static and lanes – Rear, front & crossover drills | 3 x 20m returns each drill |
| Standing Cycle | 3 x 10 each side |
| Walking Dead leg Drills: Straight leg/Aryan march, Cadence Step (see video below) | 3 x 20m each leg up & back |
| Dynamic Triple Extension Work; | |
| 2 footed bounds | 3 x 15 |
| Narrow split squat static then dyno | 3 x 15 each |
| Stalk bends static then dyno | 3 x 15 each |
| Walking Dead leg Drills: Straight leg/Hitler, Cadence Step, A-walk | 3 x 20m each drill w/walk back |
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WARM DOWN/STRETCH/RELEASE
| Sprinter’s post chain 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 | |
| Prone anterior spiral line stetch/mob | 2 x 20 sec holds each |
| Supine Thomas Test Stretch; 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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