{"id":387,"date":"2017-06-18T22:37:44","date_gmt":"2017-06-18T22:37:44","guid":{"rendered":"https:\/\/cadence2.clouddev.nz\/?page_id=387"},"modified":"2017-06-18T22:37:44","modified_gmt":"2017-06-18T22:37:44","slug":"running-technique-week1-session1","status":"publish","type":"page","link":"https:\/\/new.cadenceconditioning.co.nz\/?page_id=387","title":{"rendered":"Running technique week 1"},"content":{"rendered":"

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Session aim \u2013 Proprioception, mobility, activation, co-ordination<\/h4>\n

Equipment:<\/strong> matts, foam rollers<\/p>\n

Discussion:<\/strong> Session aim; joint positioning\/proprio, mobility, activation.<\/p>\n

Key points of efficient running & common injury:<\/strong> 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]<\/p>\n

WARM UP\/PROPRIO\/MOB\u2019S<\/strong><\/h4>\n\n\n\n\n\n\n\n
Toe Clawing<\/td>\n3 x 45secs<\/td>\n<\/tr>\n
Double barefoot mid-balance holds (see image below)<\/strong><\/td>\n3 x 45secs-3 x 10<\/td>\n<\/tr>\n
Single mid-foot balance holds then taps (see image below)<\/strong><\/td>\n3 x 45secs each<\/td>\n<\/tr>\n
Kneeling ankle\/hip mobiliser<\/td>\n3 x 10 each, forward and back<\/td>\n<\/tr>\n
Standing lunge mobiliser<\/td>\n1 x 3 stage each side<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

[\/vc_column_text][vc_column_text]<\/p>\n

CO-ORDINATION AND ACTIVATION DRILLS & EXERCISES<\/strong><\/h4>\n\n\n\n\n\n\n\n\n\n\n
Single sided static and lanes – Rear, front & crossover drills<\/td>\n3 x 20m returns each drill<\/td>\n<\/tr>\n
Standing Cycle<\/td>\n3 x 10 each side<\/td>\n<\/tr>\n
Walking Dead leg Drills: Straight leg\/Aryan march, Cadence Step (see video below)<\/strong><\/td>\n3 x 20m each leg up & back<\/td>\n<\/tr>\n
Dynamic Triple Extension Work;<\/td>\n<\/td>\n<\/tr>\n
2 footed bounds<\/td>\n3 x 15<\/td>\n<\/tr>\n
Narrow split squat static then dyno<\/td>\n3 x 15 each<\/td>\n<\/tr>\n
Stalk bends static then dyno<\/td>\n3 x 15 each<\/td>\n<\/tr>\n
Walking Dead leg Drills: Straight leg\/Hitler, Cadence Step, A-walk<\/td>\n3 x 20m each drill w\/walk back<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

[\/vc_column_text][vc_column_text]<\/p>\n

WARM DOWN\/STRETCH\/RELEASE<\/strong><\/h4>\n\n\n\n\n\n\n\n\n
Sprinter\u2019s post chain calf stretch<\/td>\n2 x 20 sec holds each<\/td>\n<\/tr>\n
The Hurdler Stretch<\/td>\n2 x 20 sec holds each<\/td>\n<\/tr>\n
Iron Cross Stretch<\/td>\n2 x 20 sec holds each<\/td>\n<\/tr>\n
Lat Prone Reach & Rotate<\/td>\n<\/td>\n<\/tr>\n
Prone anterior spiral line stetch\/mob<\/td>\n2 x 20 sec holds each<\/td>\n<\/tr>\n
Supine Thomas Test Stretch; foam roller<\/td>\n2 x 20 sec holds each<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

[\/vc_column_text][\/vc_column][\/vc_row][vc_row gap=”20″][vc_column width=”1\/3″][vc_column_text]<\/p>\n

Double mid foot balance<\/h6>\n

[\/vc_column_text][vc_single_image image=”362″ img_size=”full” css=”.vc_custom_1497824138046{margin-bottom: 0px !important;border-bottom-width: 0px !important;padding-bottom: 0px !important;}”][\/vc_column][vc_column width=”1\/3″][vc_column_text]<\/p>\n

Single mid foot balance<\/h6>\n

[\/vc_column_text][vc_single_image image=”362″ img_size=”full” css=”.vc_custom_1497824138046{margin-bottom: 0px !important;border-bottom-width: 0px !important;padding-bottom: 0px !important;}”][\/vc_column][vc_column width=”1\/3″][vc_column_text]<\/p>\n

Cadence Lift Dead Leg Walk – ladder drill<\/h6>\n

[\/vc_column_text][vc_column_text css=”.vc_custom_1497824772878{margin-bottom: 0px !important;border-bottom-width: 0px !important;padding-bottom: 0px !important;}”][evp_embed_video url=”\/wp-content\/uploads\/2017\/06\/Cadence-Lift-Dead-Leg-Walk-ladder-drill.mp4″][\/vc_column_text][\/vc_column][\/vc_row][vc_row gap=”20″][vc_column width=”1\/3″][vc_column_text]<\/p>\n

Cadence walking drill- single leg stiff leg Aryan march<\/h6>\n

[\/vc_column_text][vc_column_text css=”.vc_custom_1497824779908{margin-bottom: 0px !important;border-bottom-width: 0px !important;padding-bottom: 0px !important;}”][evp_embed_video url=”\/wp-content\/uploads\/2017\/06\/Cadence-walking-drill-single-leg-stiff-leg-Aryan-march.mp4″][\/vc_column_text][\/vc_column][vc_column width=”1\/3″][vc_column_text]<\/p>\n

Cadence walking drill-single leg front lift<\/h6>\n

[\/vc_column_text][vc_column_text css=”.vc_custom_1497824788301{margin-bottom: 0px !important;border-bottom-width: 0px !important;padding-bottom: 0px !important;}”][evp_embed_video url=”\/wp-content\/uploads\/2017\/06\/Cadence-walking-drill-single-leg-front-lift.mp4″][\/vc_column_text][\/vc_column][vc_column width=”1\/3″][vc_column_text]<\/p>\n

Triple Ext BW Squat Jump<\/h6>\n

[\/vc_column_text][vc_column_text css=”.vc_custom_1497825070896{margin-bottom: 0px !important;border-bottom-width: 0px !important;padding-bottom: 0px !important;}”][evp_embed_video url=”\/wp-content\/uploads\/2017\/06\/Triple-Ext-BW-Squat-Jump.mp4″][\/vc_column_text][\/vc_column][\/vc_row][vc_row gap=”20″][vc_column width=”1\/3″][vc_column_text]<\/p>\n

Trip Ext Runners Split Squat to Jump<\/h6>\n

[\/vc_column_text][vc_column_text css=”.vc_custom_1497825056641{margin-bottom: 0px !important;border-bottom-width: 0px !important;padding-bottom: 0px !important;}”][evp_embed_video url=”\/wp-content\/uploads\/2017\/06\/Trip-Ext-Runners-Split-Squat-to-Jump.mp4″][\/vc_column_text][\/vc_column][vc_column width=”1\/3″][\/vc_column][vc_column width=”1\/3″][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=”40px”][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"

[vc_row][vc_column][vc_empty_space height=”50px”][\/vc_column][\/vc_row][vc_row][vc_column][vc_text_separator title=”WEEK 1 \u2013 SESSION 1 \u2013 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: […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-387","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/new.cadenceconditioning.co.nz\/index.php?rest_route=\/wp\/v2\/pages\/387","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/new.cadenceconditioning.co.nz\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/new.cadenceconditioning.co.nz\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/new.cadenceconditioning.co.nz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/new.cadenceconditioning.co.nz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=387"}],"version-history":[{"count":0,"href":"https:\/\/new.cadenceconditioning.co.nz\/index.php?rest_route=\/wp\/v2\/pages\/387\/revisions"}],"wp:attachment":[{"href":"https:\/\/new.cadenceconditioning.co.nz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=387"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}