4. Too much forward lean: run downhill (no more than 10 Too little forward lean: run uphill or tow a sled or tire. To get the feel for proper body posture, carry someone on your back (piggy-back). The angle of your torso will be the angle needed when sprinting. 5. Arm swings in front of a mirror; arm swings with dumbbells; bounding with vigorous arm action. Emphasize elbow drive when towing sled or tire. 6. When practicing arm swings in of a mirror, make palms face inside when the arm is forward. Drive the elbow downward, and at the same time rotate the palm until the palm faces down. Try to touch your pocket with the backside of your thumb. Continue the arm swing until the hand is behind the body and the wrist is flexed. Lower Body 7. Lean forward against a wall or Step back with one foot and quickly bend the knee and drive the leg forward. This drill may be done with resistance or assistance by using surgical tubing. High knee running or power skip. 8. Power skip; "Line-buster" one-legged power leg drive; step-ups on box or bench; hip extension machine; glute-ham raise. Line running drill; heels up drill; hip flexion/extension machine. Running Mechanics Drills Toe Up 1. with arms outstretched supporting the body against a wall and assume proper forward lean 2. Bring right foot up to level of opposite knee, maintaining toe-up position 3. Return to staring position 4. Repeat 15 times, and then perform with left leg Step Over 1. Stand with arms outstretched supporting the body against a wall and assume proper forward lean 2. Bring right foot up to level of opposite knee, then step over knee and return foot to ground 3. Repeat 15 times, and then perform with left leg Fast Claw
4. Too much forward lean: run downhill (no more than 10 Too little forward lean: run uphill or tow a sled or tire. To get the feel for proper body posture, carry someone on your back (piggy-back). The angle of your torso will be the angle needed when sprinting. 5. Arm swings in front of a mirror; arm swings with dumbbells; bounding with vigorous arm action. Emphasize elbow drive when towing sled or tire. 6. When practicing arm swings in of a mirror, make palms face inside when the arm is forward. Drive the elbow downward, and at the same time rotate the palm until the palm faces down. Try to touch your pocket with the backside of your thumb. Continue the arm swing until the hand is behind the body and the wrist is flexed. Lower Body 7. Lean forward against a wall or Step back with one foot and quickly bend the knee and drive the leg forward. This drill may be done with resistance or assistance by using surgical tubing. High knee running or power skip. 8. Power skip; "Line-buster" one-legged power leg drive; step-ups on box or bench; hip extension machine; glute-ham raise. Line running drill; heels up drill; hip flexion/extension machine. Running Mechanics Drills Toe Up 1. with arms outstretched supporting the body against a wall and assume proper forward lean 2. Bring right foot up to level of opposite knee, maintaining toe-up position 3. Return to staring position 4. Repeat 15 times, and then perform with left leg Step Over 1. Stand with arms outstretched supporting the body against a wall and assume proper forward lean 2. Bring right foot up to level of opposite knee, then step over knee and return foot to ground 3. Repeat 15 times, and then perform with left leg Fast Claw
compton_program_manual_new.docx