Upright Running Mechanics Training Running Mechanics For Maximum Velocity Sprint Mechanics And Distance Running Stage 1 Presentation Created By; Seth Forman and Brian Neale
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Upright Running Mechanics
Training Running Mechanics For
Maximum Velocity Sprint MechanicsAnd
Distance Running Stage 1
Presentation Created By Seth Forman and Brian Neale
This presentation attempts to familiarize coaches and trainers with the full range of motion that the legs go through during an efficient stride as well as upper body posture Proper mechanics allow runners to absorb the majority of the stress of running in the musculature not the joints
Full range of motion in the lower body and an introduction to posture and arm action is the first of a 3 stage process to applying efficient running mechanics
Purpose of Stage 1
Leg range of motion throughout the stride Part of foot that makes ground contact Location of ground contact (foot strike in
reference to center of mass) Direction of force at ground contact Upper body posture Introduction to arm action
Stage 1
Mechanics being trained Introduction to Arm Action Supported Front Side Mechanic Supported Backside Mechanic Supported Full Mechanic Marching Ankling Ankling plus full mechanic Build up run
The Program
Definition for our use The coordinated movement between shoulder extension flexion and opposite hip extension flexion
Arm action improves spinal stability (spine and head steadiness while shoulders move through their proper range of motion)
Arm action helps increase ground contact force while decreasing ground contact time
Arm Action
What will training arm action help me improve It helps coordinate muscular activity along the
fascial stretch of the spiral line between the shoulder and opposite hip leg and foot (see Anatomy Trains)
Support of the bony anatomy in the torso throughout the running stride
The quality of the ground contact phase (total force applied at ground contact)
Arm Action
Seated Arm Action
>
Coaching Queues Begin in the seated position with legs straight and
upper body at 90 degrees Shoulders and hands should be relaxed with the
elbow bent at ~ 90 degrees The action is moving the fingers from lsquoback
pocketrsquo to chin height Arms should never cross the body Shoulders should not shrug but remain relaxed Arms should move at a jogging pace
Training Seated Arm Action
Coaching Queues
Begin in the seated position with legs straight and upper body at 90 degrees
This position forces the participant to hold their spine and head neutral while the shoulders provide slight upper torso rotation
Coaching Queues
Shoulders and hands should be relaxed with the elbow bent at ~ 90 degrees
The seated position also does not allow the participant to extend the arm at the elbow as the hand travels to lsquoback pocketrsquo ensuring that a stretch is experienced at the shoulder not the elbow
Coaching Queues
The action is moving the fingers from lsquoback pocketrsquo to chin height
Although this is the full range of motion necessary for sprinting it will lsquoup trainrsquo the coordinated result of stretching the proper fascial networks for running efficiency
Coaching Queues
The arms should never cross the body or flare out to far to the sides
If the arms cross the body lsquoover rotationrsquo in the torso will occur which is a waste of energy and results in decreased running efficiency
Coaching Queues
The shoulders should not shrug but remain relaxed
Shrugging the shoulders will cause scapular elevation (upper trapezius and neck tension) protraction (humeral internal rotation) and inefficiency in stretching the spiral line (see Anatomy Trains)
Coaching Queues
The arms should move at a jogging pace from lsquoback pocketrsquo to chin height
Definition for our use All movement that the leg undergoes from the time that the thigh reaches its highest point to the point of ground contact
Most important during stage 1 is to feel the
proper application of the movement
Front Side Mechanics
What will front side mechanics help me improve Plant leg strength (stiffness) improves hip and
torso stability as the moving leg approaches ground contact and during ground contact (decreasing hip drop)
Plant leg strength (stiffness) develops proper center of mass height during ground contact so that your next ground contact lands on the ball of the foot under your center of mass
Front Side Mechanics
What will front side mechanics help me improve
Coordination in the moving leg Training the leg to undergo the proper range of motion so that force is being applied in the proper direction at ground contact
Trunk stability ndash the ability to balance out unnecessary trunk rotation (over rotation) that is wasteful to energy use and detrimental to safe movement mechanics
Front Side Mechanics
Supported Front Side Mechanics
>
Coaching Queues Posture
Using your left leg as your plant leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can (not your quadriceps)
Stand tall arms length away from the wall placing your left hand on the wall for support (so that you are tall and not leaning)
Training Supported Front Side Mechanics
Coaching Queues Posture
Raise your right leg so that your femur is parallel to the ground
Your right heel should be located under the center of your hamstrings and your right foot held in dorsiflexion
Place your right hand on your hip and hold a slight retraction between shoulder blades (so that your shoulders are held in neutral not protraction not retraction)
Training Supported Front Side Mechanics
Coaching Queues Movement
With your right leg in the top position slowly move towards the floor so that your right foot begins to travel straight down
As your foot travels down and the hip and knee are extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Training Supported Front Side Mechanics
Coaching Queues Movement
Make contact with the ground on the ball of the foot only so that your right foot pulls back and ends up next to your left foot
Squeeze your right glute complex while your right foot is in contact with the ground and hold for one second
Maintain dorsiflexion in your right foot the entire time
Training Supported Front Side Mechanics
Coaching Queues
Posture Using your left leg as your plant
leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can
The glute complex of the plant leg is being squeezed to keep it strait because during running while the foot is in contact with the ground the hip should be moving forward in extension via activation of the glute complex and high hamstrings
Coaching Queues
Posture Stand arms length
away from the wall placing your left hand on the wall for support
Coaching Queues
Posture Raise your right leg away from
the wall so that your femur is parallel to the ground
This is the top position when training maximum velocity sprinting mechanics however as previously mentioned the participant needs to lsquoup trainrsquo natural reflexes that improve running efficiency (the flexion extension relationship between legs)
Coaching Queues
Posture Your right heel should be
located under the center of your hamstrings and your right foot held at dorsiflexion
Driving the leg down from this position will prevent early knee extension decreasing deceleration forces at ground contact
Coaching Queues
Posture Place your right hand
on your hip and hold a slight retraction between the lower 13 of your shoulder blades
The goal is to place the shoulders in a neutral position
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
This presentation attempts to familiarize coaches and trainers with the full range of motion that the legs go through during an efficient stride as well as upper body posture Proper mechanics allow runners to absorb the majority of the stress of running in the musculature not the joints
Full range of motion in the lower body and an introduction to posture and arm action is the first of a 3 stage process to applying efficient running mechanics
Purpose of Stage 1
Leg range of motion throughout the stride Part of foot that makes ground contact Location of ground contact (foot strike in
reference to center of mass) Direction of force at ground contact Upper body posture Introduction to arm action
Stage 1
Mechanics being trained Introduction to Arm Action Supported Front Side Mechanic Supported Backside Mechanic Supported Full Mechanic Marching Ankling Ankling plus full mechanic Build up run
The Program
Definition for our use The coordinated movement between shoulder extension flexion and opposite hip extension flexion
Arm action improves spinal stability (spine and head steadiness while shoulders move through their proper range of motion)
Arm action helps increase ground contact force while decreasing ground contact time
Arm Action
What will training arm action help me improve It helps coordinate muscular activity along the
fascial stretch of the spiral line between the shoulder and opposite hip leg and foot (see Anatomy Trains)
Support of the bony anatomy in the torso throughout the running stride
The quality of the ground contact phase (total force applied at ground contact)
Arm Action
Seated Arm Action
>
Coaching Queues Begin in the seated position with legs straight and
upper body at 90 degrees Shoulders and hands should be relaxed with the
elbow bent at ~ 90 degrees The action is moving the fingers from lsquoback
pocketrsquo to chin height Arms should never cross the body Shoulders should not shrug but remain relaxed Arms should move at a jogging pace
Training Seated Arm Action
Coaching Queues
Begin in the seated position with legs straight and upper body at 90 degrees
This position forces the participant to hold their spine and head neutral while the shoulders provide slight upper torso rotation
Coaching Queues
Shoulders and hands should be relaxed with the elbow bent at ~ 90 degrees
The seated position also does not allow the participant to extend the arm at the elbow as the hand travels to lsquoback pocketrsquo ensuring that a stretch is experienced at the shoulder not the elbow
Coaching Queues
The action is moving the fingers from lsquoback pocketrsquo to chin height
Although this is the full range of motion necessary for sprinting it will lsquoup trainrsquo the coordinated result of stretching the proper fascial networks for running efficiency
Coaching Queues
The arms should never cross the body or flare out to far to the sides
If the arms cross the body lsquoover rotationrsquo in the torso will occur which is a waste of energy and results in decreased running efficiency
Coaching Queues
The shoulders should not shrug but remain relaxed
Shrugging the shoulders will cause scapular elevation (upper trapezius and neck tension) protraction (humeral internal rotation) and inefficiency in stretching the spiral line (see Anatomy Trains)
Coaching Queues
The arms should move at a jogging pace from lsquoback pocketrsquo to chin height
Definition for our use All movement that the leg undergoes from the time that the thigh reaches its highest point to the point of ground contact
Most important during stage 1 is to feel the
proper application of the movement
Front Side Mechanics
What will front side mechanics help me improve Plant leg strength (stiffness) improves hip and
torso stability as the moving leg approaches ground contact and during ground contact (decreasing hip drop)
Plant leg strength (stiffness) develops proper center of mass height during ground contact so that your next ground contact lands on the ball of the foot under your center of mass
Front Side Mechanics
What will front side mechanics help me improve
Coordination in the moving leg Training the leg to undergo the proper range of motion so that force is being applied in the proper direction at ground contact
Trunk stability ndash the ability to balance out unnecessary trunk rotation (over rotation) that is wasteful to energy use and detrimental to safe movement mechanics
Front Side Mechanics
Supported Front Side Mechanics
>
Coaching Queues Posture
Using your left leg as your plant leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can (not your quadriceps)
Stand tall arms length away from the wall placing your left hand on the wall for support (so that you are tall and not leaning)
Training Supported Front Side Mechanics
Coaching Queues Posture
Raise your right leg so that your femur is parallel to the ground
Your right heel should be located under the center of your hamstrings and your right foot held in dorsiflexion
Place your right hand on your hip and hold a slight retraction between shoulder blades (so that your shoulders are held in neutral not protraction not retraction)
Training Supported Front Side Mechanics
Coaching Queues Movement
With your right leg in the top position slowly move towards the floor so that your right foot begins to travel straight down
As your foot travels down and the hip and knee are extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Training Supported Front Side Mechanics
Coaching Queues Movement
Make contact with the ground on the ball of the foot only so that your right foot pulls back and ends up next to your left foot
Squeeze your right glute complex while your right foot is in contact with the ground and hold for one second
Maintain dorsiflexion in your right foot the entire time
Training Supported Front Side Mechanics
Coaching Queues
Posture Using your left leg as your plant
leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can
The glute complex of the plant leg is being squeezed to keep it strait because during running while the foot is in contact with the ground the hip should be moving forward in extension via activation of the glute complex and high hamstrings
Coaching Queues
Posture Stand arms length
away from the wall placing your left hand on the wall for support
Coaching Queues
Posture Raise your right leg away from
the wall so that your femur is parallel to the ground
This is the top position when training maximum velocity sprinting mechanics however as previously mentioned the participant needs to lsquoup trainrsquo natural reflexes that improve running efficiency (the flexion extension relationship between legs)
Coaching Queues
Posture Your right heel should be
located under the center of your hamstrings and your right foot held at dorsiflexion
Driving the leg down from this position will prevent early knee extension decreasing deceleration forces at ground contact
Coaching Queues
Posture Place your right hand
on your hip and hold a slight retraction between the lower 13 of your shoulder blades
The goal is to place the shoulders in a neutral position
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Leg range of motion throughout the stride Part of foot that makes ground contact Location of ground contact (foot strike in
reference to center of mass) Direction of force at ground contact Upper body posture Introduction to arm action
Stage 1
Mechanics being trained Introduction to Arm Action Supported Front Side Mechanic Supported Backside Mechanic Supported Full Mechanic Marching Ankling Ankling plus full mechanic Build up run
The Program
Definition for our use The coordinated movement between shoulder extension flexion and opposite hip extension flexion
Arm action improves spinal stability (spine and head steadiness while shoulders move through their proper range of motion)
Arm action helps increase ground contact force while decreasing ground contact time
Arm Action
What will training arm action help me improve It helps coordinate muscular activity along the
fascial stretch of the spiral line between the shoulder and opposite hip leg and foot (see Anatomy Trains)
Support of the bony anatomy in the torso throughout the running stride
The quality of the ground contact phase (total force applied at ground contact)
Arm Action
Seated Arm Action
>
Coaching Queues Begin in the seated position with legs straight and
upper body at 90 degrees Shoulders and hands should be relaxed with the
elbow bent at ~ 90 degrees The action is moving the fingers from lsquoback
pocketrsquo to chin height Arms should never cross the body Shoulders should not shrug but remain relaxed Arms should move at a jogging pace
Training Seated Arm Action
Coaching Queues
Begin in the seated position with legs straight and upper body at 90 degrees
This position forces the participant to hold their spine and head neutral while the shoulders provide slight upper torso rotation
Coaching Queues
Shoulders and hands should be relaxed with the elbow bent at ~ 90 degrees
The seated position also does not allow the participant to extend the arm at the elbow as the hand travels to lsquoback pocketrsquo ensuring that a stretch is experienced at the shoulder not the elbow
Coaching Queues
The action is moving the fingers from lsquoback pocketrsquo to chin height
Although this is the full range of motion necessary for sprinting it will lsquoup trainrsquo the coordinated result of stretching the proper fascial networks for running efficiency
Coaching Queues
The arms should never cross the body or flare out to far to the sides
If the arms cross the body lsquoover rotationrsquo in the torso will occur which is a waste of energy and results in decreased running efficiency
Coaching Queues
The shoulders should not shrug but remain relaxed
Shrugging the shoulders will cause scapular elevation (upper trapezius and neck tension) protraction (humeral internal rotation) and inefficiency in stretching the spiral line (see Anatomy Trains)
Coaching Queues
The arms should move at a jogging pace from lsquoback pocketrsquo to chin height
Definition for our use All movement that the leg undergoes from the time that the thigh reaches its highest point to the point of ground contact
Most important during stage 1 is to feel the
proper application of the movement
Front Side Mechanics
What will front side mechanics help me improve Plant leg strength (stiffness) improves hip and
torso stability as the moving leg approaches ground contact and during ground contact (decreasing hip drop)
Plant leg strength (stiffness) develops proper center of mass height during ground contact so that your next ground contact lands on the ball of the foot under your center of mass
Front Side Mechanics
What will front side mechanics help me improve
Coordination in the moving leg Training the leg to undergo the proper range of motion so that force is being applied in the proper direction at ground contact
Trunk stability ndash the ability to balance out unnecessary trunk rotation (over rotation) that is wasteful to energy use and detrimental to safe movement mechanics
Front Side Mechanics
Supported Front Side Mechanics
>
Coaching Queues Posture
Using your left leg as your plant leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can (not your quadriceps)
Stand tall arms length away from the wall placing your left hand on the wall for support (so that you are tall and not leaning)
Training Supported Front Side Mechanics
Coaching Queues Posture
Raise your right leg so that your femur is parallel to the ground
Your right heel should be located under the center of your hamstrings and your right foot held in dorsiflexion
Place your right hand on your hip and hold a slight retraction between shoulder blades (so that your shoulders are held in neutral not protraction not retraction)
Training Supported Front Side Mechanics
Coaching Queues Movement
With your right leg in the top position slowly move towards the floor so that your right foot begins to travel straight down
As your foot travels down and the hip and knee are extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Training Supported Front Side Mechanics
Coaching Queues Movement
Make contact with the ground on the ball of the foot only so that your right foot pulls back and ends up next to your left foot
Squeeze your right glute complex while your right foot is in contact with the ground and hold for one second
Maintain dorsiflexion in your right foot the entire time
Training Supported Front Side Mechanics
Coaching Queues
Posture Using your left leg as your plant
leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can
The glute complex of the plant leg is being squeezed to keep it strait because during running while the foot is in contact with the ground the hip should be moving forward in extension via activation of the glute complex and high hamstrings
Coaching Queues
Posture Stand arms length
away from the wall placing your left hand on the wall for support
Coaching Queues
Posture Raise your right leg away from
the wall so that your femur is parallel to the ground
This is the top position when training maximum velocity sprinting mechanics however as previously mentioned the participant needs to lsquoup trainrsquo natural reflexes that improve running efficiency (the flexion extension relationship between legs)
Coaching Queues
Posture Your right heel should be
located under the center of your hamstrings and your right foot held at dorsiflexion
Driving the leg down from this position will prevent early knee extension decreasing deceleration forces at ground contact
Coaching Queues
Posture Place your right hand
on your hip and hold a slight retraction between the lower 13 of your shoulder blades
The goal is to place the shoulders in a neutral position
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Mechanics being trained Introduction to Arm Action Supported Front Side Mechanic Supported Backside Mechanic Supported Full Mechanic Marching Ankling Ankling plus full mechanic Build up run
The Program
Definition for our use The coordinated movement between shoulder extension flexion and opposite hip extension flexion
Arm action improves spinal stability (spine and head steadiness while shoulders move through their proper range of motion)
Arm action helps increase ground contact force while decreasing ground contact time
Arm Action
What will training arm action help me improve It helps coordinate muscular activity along the
fascial stretch of the spiral line between the shoulder and opposite hip leg and foot (see Anatomy Trains)
Support of the bony anatomy in the torso throughout the running stride
The quality of the ground contact phase (total force applied at ground contact)
Arm Action
Seated Arm Action
>
Coaching Queues Begin in the seated position with legs straight and
upper body at 90 degrees Shoulders and hands should be relaxed with the
elbow bent at ~ 90 degrees The action is moving the fingers from lsquoback
pocketrsquo to chin height Arms should never cross the body Shoulders should not shrug but remain relaxed Arms should move at a jogging pace
Training Seated Arm Action
Coaching Queues
Begin in the seated position with legs straight and upper body at 90 degrees
This position forces the participant to hold their spine and head neutral while the shoulders provide slight upper torso rotation
Coaching Queues
Shoulders and hands should be relaxed with the elbow bent at ~ 90 degrees
The seated position also does not allow the participant to extend the arm at the elbow as the hand travels to lsquoback pocketrsquo ensuring that a stretch is experienced at the shoulder not the elbow
Coaching Queues
The action is moving the fingers from lsquoback pocketrsquo to chin height
Although this is the full range of motion necessary for sprinting it will lsquoup trainrsquo the coordinated result of stretching the proper fascial networks for running efficiency
Coaching Queues
The arms should never cross the body or flare out to far to the sides
If the arms cross the body lsquoover rotationrsquo in the torso will occur which is a waste of energy and results in decreased running efficiency
Coaching Queues
The shoulders should not shrug but remain relaxed
Shrugging the shoulders will cause scapular elevation (upper trapezius and neck tension) protraction (humeral internal rotation) and inefficiency in stretching the spiral line (see Anatomy Trains)
Coaching Queues
The arms should move at a jogging pace from lsquoback pocketrsquo to chin height
Definition for our use All movement that the leg undergoes from the time that the thigh reaches its highest point to the point of ground contact
Most important during stage 1 is to feel the
proper application of the movement
Front Side Mechanics
What will front side mechanics help me improve Plant leg strength (stiffness) improves hip and
torso stability as the moving leg approaches ground contact and during ground contact (decreasing hip drop)
Plant leg strength (stiffness) develops proper center of mass height during ground contact so that your next ground contact lands on the ball of the foot under your center of mass
Front Side Mechanics
What will front side mechanics help me improve
Coordination in the moving leg Training the leg to undergo the proper range of motion so that force is being applied in the proper direction at ground contact
Trunk stability ndash the ability to balance out unnecessary trunk rotation (over rotation) that is wasteful to energy use and detrimental to safe movement mechanics
Front Side Mechanics
Supported Front Side Mechanics
>
Coaching Queues Posture
Using your left leg as your plant leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can (not your quadriceps)
Stand tall arms length away from the wall placing your left hand on the wall for support (so that you are tall and not leaning)
Training Supported Front Side Mechanics
Coaching Queues Posture
Raise your right leg so that your femur is parallel to the ground
Your right heel should be located under the center of your hamstrings and your right foot held in dorsiflexion
Place your right hand on your hip and hold a slight retraction between shoulder blades (so that your shoulders are held in neutral not protraction not retraction)
Training Supported Front Side Mechanics
Coaching Queues Movement
With your right leg in the top position slowly move towards the floor so that your right foot begins to travel straight down
As your foot travels down and the hip and knee are extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Training Supported Front Side Mechanics
Coaching Queues Movement
Make contact with the ground on the ball of the foot only so that your right foot pulls back and ends up next to your left foot
Squeeze your right glute complex while your right foot is in contact with the ground and hold for one second
Maintain dorsiflexion in your right foot the entire time
Training Supported Front Side Mechanics
Coaching Queues
Posture Using your left leg as your plant
leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can
The glute complex of the plant leg is being squeezed to keep it strait because during running while the foot is in contact with the ground the hip should be moving forward in extension via activation of the glute complex and high hamstrings
Coaching Queues
Posture Stand arms length
away from the wall placing your left hand on the wall for support
Coaching Queues
Posture Raise your right leg away from
the wall so that your femur is parallel to the ground
This is the top position when training maximum velocity sprinting mechanics however as previously mentioned the participant needs to lsquoup trainrsquo natural reflexes that improve running efficiency (the flexion extension relationship between legs)
Coaching Queues
Posture Your right heel should be
located under the center of your hamstrings and your right foot held at dorsiflexion
Driving the leg down from this position will prevent early knee extension decreasing deceleration forces at ground contact
Coaching Queues
Posture Place your right hand
on your hip and hold a slight retraction between the lower 13 of your shoulder blades
The goal is to place the shoulders in a neutral position
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Definition for our use The coordinated movement between shoulder extension flexion and opposite hip extension flexion
Arm action improves spinal stability (spine and head steadiness while shoulders move through their proper range of motion)
Arm action helps increase ground contact force while decreasing ground contact time
Arm Action
What will training arm action help me improve It helps coordinate muscular activity along the
fascial stretch of the spiral line between the shoulder and opposite hip leg and foot (see Anatomy Trains)
Support of the bony anatomy in the torso throughout the running stride
The quality of the ground contact phase (total force applied at ground contact)
Arm Action
Seated Arm Action
>
Coaching Queues Begin in the seated position with legs straight and
upper body at 90 degrees Shoulders and hands should be relaxed with the
elbow bent at ~ 90 degrees The action is moving the fingers from lsquoback
pocketrsquo to chin height Arms should never cross the body Shoulders should not shrug but remain relaxed Arms should move at a jogging pace
Training Seated Arm Action
Coaching Queues
Begin in the seated position with legs straight and upper body at 90 degrees
This position forces the participant to hold their spine and head neutral while the shoulders provide slight upper torso rotation
Coaching Queues
Shoulders and hands should be relaxed with the elbow bent at ~ 90 degrees
The seated position also does not allow the participant to extend the arm at the elbow as the hand travels to lsquoback pocketrsquo ensuring that a stretch is experienced at the shoulder not the elbow
Coaching Queues
The action is moving the fingers from lsquoback pocketrsquo to chin height
Although this is the full range of motion necessary for sprinting it will lsquoup trainrsquo the coordinated result of stretching the proper fascial networks for running efficiency
Coaching Queues
The arms should never cross the body or flare out to far to the sides
If the arms cross the body lsquoover rotationrsquo in the torso will occur which is a waste of energy and results in decreased running efficiency
Coaching Queues
The shoulders should not shrug but remain relaxed
Shrugging the shoulders will cause scapular elevation (upper trapezius and neck tension) protraction (humeral internal rotation) and inefficiency in stretching the spiral line (see Anatomy Trains)
Coaching Queues
The arms should move at a jogging pace from lsquoback pocketrsquo to chin height
Definition for our use All movement that the leg undergoes from the time that the thigh reaches its highest point to the point of ground contact
Most important during stage 1 is to feel the
proper application of the movement
Front Side Mechanics
What will front side mechanics help me improve Plant leg strength (stiffness) improves hip and
torso stability as the moving leg approaches ground contact and during ground contact (decreasing hip drop)
Plant leg strength (stiffness) develops proper center of mass height during ground contact so that your next ground contact lands on the ball of the foot under your center of mass
Front Side Mechanics
What will front side mechanics help me improve
Coordination in the moving leg Training the leg to undergo the proper range of motion so that force is being applied in the proper direction at ground contact
Trunk stability ndash the ability to balance out unnecessary trunk rotation (over rotation) that is wasteful to energy use and detrimental to safe movement mechanics
Front Side Mechanics
Supported Front Side Mechanics
>
Coaching Queues Posture
Using your left leg as your plant leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can (not your quadriceps)
Stand tall arms length away from the wall placing your left hand on the wall for support (so that you are tall and not leaning)
Training Supported Front Side Mechanics
Coaching Queues Posture
Raise your right leg so that your femur is parallel to the ground
Your right heel should be located under the center of your hamstrings and your right foot held in dorsiflexion
Place your right hand on your hip and hold a slight retraction between shoulder blades (so that your shoulders are held in neutral not protraction not retraction)
Training Supported Front Side Mechanics
Coaching Queues Movement
With your right leg in the top position slowly move towards the floor so that your right foot begins to travel straight down
As your foot travels down and the hip and knee are extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Training Supported Front Side Mechanics
Coaching Queues Movement
Make contact with the ground on the ball of the foot only so that your right foot pulls back and ends up next to your left foot
Squeeze your right glute complex while your right foot is in contact with the ground and hold for one second
Maintain dorsiflexion in your right foot the entire time
Training Supported Front Side Mechanics
Coaching Queues
Posture Using your left leg as your plant
leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can
The glute complex of the plant leg is being squeezed to keep it strait because during running while the foot is in contact with the ground the hip should be moving forward in extension via activation of the glute complex and high hamstrings
Coaching Queues
Posture Stand arms length
away from the wall placing your left hand on the wall for support
Coaching Queues
Posture Raise your right leg away from
the wall so that your femur is parallel to the ground
This is the top position when training maximum velocity sprinting mechanics however as previously mentioned the participant needs to lsquoup trainrsquo natural reflexes that improve running efficiency (the flexion extension relationship between legs)
Coaching Queues
Posture Your right heel should be
located under the center of your hamstrings and your right foot held at dorsiflexion
Driving the leg down from this position will prevent early knee extension decreasing deceleration forces at ground contact
Coaching Queues
Posture Place your right hand
on your hip and hold a slight retraction between the lower 13 of your shoulder blades
The goal is to place the shoulders in a neutral position
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
What will training arm action help me improve It helps coordinate muscular activity along the
fascial stretch of the spiral line between the shoulder and opposite hip leg and foot (see Anatomy Trains)
Support of the bony anatomy in the torso throughout the running stride
The quality of the ground contact phase (total force applied at ground contact)
Arm Action
Seated Arm Action
>
Coaching Queues Begin in the seated position with legs straight and
upper body at 90 degrees Shoulders and hands should be relaxed with the
elbow bent at ~ 90 degrees The action is moving the fingers from lsquoback
pocketrsquo to chin height Arms should never cross the body Shoulders should not shrug but remain relaxed Arms should move at a jogging pace
Training Seated Arm Action
Coaching Queues
Begin in the seated position with legs straight and upper body at 90 degrees
This position forces the participant to hold their spine and head neutral while the shoulders provide slight upper torso rotation
Coaching Queues
Shoulders and hands should be relaxed with the elbow bent at ~ 90 degrees
The seated position also does not allow the participant to extend the arm at the elbow as the hand travels to lsquoback pocketrsquo ensuring that a stretch is experienced at the shoulder not the elbow
Coaching Queues
The action is moving the fingers from lsquoback pocketrsquo to chin height
Although this is the full range of motion necessary for sprinting it will lsquoup trainrsquo the coordinated result of stretching the proper fascial networks for running efficiency
Coaching Queues
The arms should never cross the body or flare out to far to the sides
If the arms cross the body lsquoover rotationrsquo in the torso will occur which is a waste of energy and results in decreased running efficiency
Coaching Queues
The shoulders should not shrug but remain relaxed
Shrugging the shoulders will cause scapular elevation (upper trapezius and neck tension) protraction (humeral internal rotation) and inefficiency in stretching the spiral line (see Anatomy Trains)
Coaching Queues
The arms should move at a jogging pace from lsquoback pocketrsquo to chin height
Definition for our use All movement that the leg undergoes from the time that the thigh reaches its highest point to the point of ground contact
Most important during stage 1 is to feel the
proper application of the movement
Front Side Mechanics
What will front side mechanics help me improve Plant leg strength (stiffness) improves hip and
torso stability as the moving leg approaches ground contact and during ground contact (decreasing hip drop)
Plant leg strength (stiffness) develops proper center of mass height during ground contact so that your next ground contact lands on the ball of the foot under your center of mass
Front Side Mechanics
What will front side mechanics help me improve
Coordination in the moving leg Training the leg to undergo the proper range of motion so that force is being applied in the proper direction at ground contact
Trunk stability ndash the ability to balance out unnecessary trunk rotation (over rotation) that is wasteful to energy use and detrimental to safe movement mechanics
Front Side Mechanics
Supported Front Side Mechanics
>
Coaching Queues Posture
Using your left leg as your plant leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can (not your quadriceps)
Stand tall arms length away from the wall placing your left hand on the wall for support (so that you are tall and not leaning)
Training Supported Front Side Mechanics
Coaching Queues Posture
Raise your right leg so that your femur is parallel to the ground
Your right heel should be located under the center of your hamstrings and your right foot held in dorsiflexion
Place your right hand on your hip and hold a slight retraction between shoulder blades (so that your shoulders are held in neutral not protraction not retraction)
Training Supported Front Side Mechanics
Coaching Queues Movement
With your right leg in the top position slowly move towards the floor so that your right foot begins to travel straight down
As your foot travels down and the hip and knee are extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Training Supported Front Side Mechanics
Coaching Queues Movement
Make contact with the ground on the ball of the foot only so that your right foot pulls back and ends up next to your left foot
Squeeze your right glute complex while your right foot is in contact with the ground and hold for one second
Maintain dorsiflexion in your right foot the entire time
Training Supported Front Side Mechanics
Coaching Queues
Posture Using your left leg as your plant
leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can
The glute complex of the plant leg is being squeezed to keep it strait because during running while the foot is in contact with the ground the hip should be moving forward in extension via activation of the glute complex and high hamstrings
Coaching Queues
Posture Stand arms length
away from the wall placing your left hand on the wall for support
Coaching Queues
Posture Raise your right leg away from
the wall so that your femur is parallel to the ground
This is the top position when training maximum velocity sprinting mechanics however as previously mentioned the participant needs to lsquoup trainrsquo natural reflexes that improve running efficiency (the flexion extension relationship between legs)
Coaching Queues
Posture Your right heel should be
located under the center of your hamstrings and your right foot held at dorsiflexion
Driving the leg down from this position will prevent early knee extension decreasing deceleration forces at ground contact
Coaching Queues
Posture Place your right hand
on your hip and hold a slight retraction between the lower 13 of your shoulder blades
The goal is to place the shoulders in a neutral position
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Seated Arm Action
>
Coaching Queues Begin in the seated position with legs straight and
upper body at 90 degrees Shoulders and hands should be relaxed with the
elbow bent at ~ 90 degrees The action is moving the fingers from lsquoback
pocketrsquo to chin height Arms should never cross the body Shoulders should not shrug but remain relaxed Arms should move at a jogging pace
Training Seated Arm Action
Coaching Queues
Begin in the seated position with legs straight and upper body at 90 degrees
This position forces the participant to hold their spine and head neutral while the shoulders provide slight upper torso rotation
Coaching Queues
Shoulders and hands should be relaxed with the elbow bent at ~ 90 degrees
The seated position also does not allow the participant to extend the arm at the elbow as the hand travels to lsquoback pocketrsquo ensuring that a stretch is experienced at the shoulder not the elbow
Coaching Queues
The action is moving the fingers from lsquoback pocketrsquo to chin height
Although this is the full range of motion necessary for sprinting it will lsquoup trainrsquo the coordinated result of stretching the proper fascial networks for running efficiency
Coaching Queues
The arms should never cross the body or flare out to far to the sides
If the arms cross the body lsquoover rotationrsquo in the torso will occur which is a waste of energy and results in decreased running efficiency
Coaching Queues
The shoulders should not shrug but remain relaxed
Shrugging the shoulders will cause scapular elevation (upper trapezius and neck tension) protraction (humeral internal rotation) and inefficiency in stretching the spiral line (see Anatomy Trains)
Coaching Queues
The arms should move at a jogging pace from lsquoback pocketrsquo to chin height
Definition for our use All movement that the leg undergoes from the time that the thigh reaches its highest point to the point of ground contact
Most important during stage 1 is to feel the
proper application of the movement
Front Side Mechanics
What will front side mechanics help me improve Plant leg strength (stiffness) improves hip and
torso stability as the moving leg approaches ground contact and during ground contact (decreasing hip drop)
Plant leg strength (stiffness) develops proper center of mass height during ground contact so that your next ground contact lands on the ball of the foot under your center of mass
Front Side Mechanics
What will front side mechanics help me improve
Coordination in the moving leg Training the leg to undergo the proper range of motion so that force is being applied in the proper direction at ground contact
Trunk stability ndash the ability to balance out unnecessary trunk rotation (over rotation) that is wasteful to energy use and detrimental to safe movement mechanics
Front Side Mechanics
Supported Front Side Mechanics
>
Coaching Queues Posture
Using your left leg as your plant leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can (not your quadriceps)
Stand tall arms length away from the wall placing your left hand on the wall for support (so that you are tall and not leaning)
Training Supported Front Side Mechanics
Coaching Queues Posture
Raise your right leg so that your femur is parallel to the ground
Your right heel should be located under the center of your hamstrings and your right foot held in dorsiflexion
Place your right hand on your hip and hold a slight retraction between shoulder blades (so that your shoulders are held in neutral not protraction not retraction)
Training Supported Front Side Mechanics
Coaching Queues Movement
With your right leg in the top position slowly move towards the floor so that your right foot begins to travel straight down
As your foot travels down and the hip and knee are extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Training Supported Front Side Mechanics
Coaching Queues Movement
Make contact with the ground on the ball of the foot only so that your right foot pulls back and ends up next to your left foot
Squeeze your right glute complex while your right foot is in contact with the ground and hold for one second
Maintain dorsiflexion in your right foot the entire time
Training Supported Front Side Mechanics
Coaching Queues
Posture Using your left leg as your plant
leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can
The glute complex of the plant leg is being squeezed to keep it strait because during running while the foot is in contact with the ground the hip should be moving forward in extension via activation of the glute complex and high hamstrings
Coaching Queues
Posture Stand arms length
away from the wall placing your left hand on the wall for support
Coaching Queues
Posture Raise your right leg away from
the wall so that your femur is parallel to the ground
This is the top position when training maximum velocity sprinting mechanics however as previously mentioned the participant needs to lsquoup trainrsquo natural reflexes that improve running efficiency (the flexion extension relationship between legs)
Coaching Queues
Posture Your right heel should be
located under the center of your hamstrings and your right foot held at dorsiflexion
Driving the leg down from this position will prevent early knee extension decreasing deceleration forces at ground contact
Coaching Queues
Posture Place your right hand
on your hip and hold a slight retraction between the lower 13 of your shoulder blades
The goal is to place the shoulders in a neutral position
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Coaching Queues Begin in the seated position with legs straight and
upper body at 90 degrees Shoulders and hands should be relaxed with the
elbow bent at ~ 90 degrees The action is moving the fingers from lsquoback
pocketrsquo to chin height Arms should never cross the body Shoulders should not shrug but remain relaxed Arms should move at a jogging pace
Training Seated Arm Action
Coaching Queues
Begin in the seated position with legs straight and upper body at 90 degrees
This position forces the participant to hold their spine and head neutral while the shoulders provide slight upper torso rotation
Coaching Queues
Shoulders and hands should be relaxed with the elbow bent at ~ 90 degrees
The seated position also does not allow the participant to extend the arm at the elbow as the hand travels to lsquoback pocketrsquo ensuring that a stretch is experienced at the shoulder not the elbow
Coaching Queues
The action is moving the fingers from lsquoback pocketrsquo to chin height
Although this is the full range of motion necessary for sprinting it will lsquoup trainrsquo the coordinated result of stretching the proper fascial networks for running efficiency
Coaching Queues
The arms should never cross the body or flare out to far to the sides
If the arms cross the body lsquoover rotationrsquo in the torso will occur which is a waste of energy and results in decreased running efficiency
Coaching Queues
The shoulders should not shrug but remain relaxed
Shrugging the shoulders will cause scapular elevation (upper trapezius and neck tension) protraction (humeral internal rotation) and inefficiency in stretching the spiral line (see Anatomy Trains)
Coaching Queues
The arms should move at a jogging pace from lsquoback pocketrsquo to chin height
Definition for our use All movement that the leg undergoes from the time that the thigh reaches its highest point to the point of ground contact
Most important during stage 1 is to feel the
proper application of the movement
Front Side Mechanics
What will front side mechanics help me improve Plant leg strength (stiffness) improves hip and
torso stability as the moving leg approaches ground contact and during ground contact (decreasing hip drop)
Plant leg strength (stiffness) develops proper center of mass height during ground contact so that your next ground contact lands on the ball of the foot under your center of mass
Front Side Mechanics
What will front side mechanics help me improve
Coordination in the moving leg Training the leg to undergo the proper range of motion so that force is being applied in the proper direction at ground contact
Trunk stability ndash the ability to balance out unnecessary trunk rotation (over rotation) that is wasteful to energy use and detrimental to safe movement mechanics
Front Side Mechanics
Supported Front Side Mechanics
>
Coaching Queues Posture
Using your left leg as your plant leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can (not your quadriceps)
Stand tall arms length away from the wall placing your left hand on the wall for support (so that you are tall and not leaning)
Training Supported Front Side Mechanics
Coaching Queues Posture
Raise your right leg so that your femur is parallel to the ground
Your right heel should be located under the center of your hamstrings and your right foot held in dorsiflexion
Place your right hand on your hip and hold a slight retraction between shoulder blades (so that your shoulders are held in neutral not protraction not retraction)
Training Supported Front Side Mechanics
Coaching Queues Movement
With your right leg in the top position slowly move towards the floor so that your right foot begins to travel straight down
As your foot travels down and the hip and knee are extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Training Supported Front Side Mechanics
Coaching Queues Movement
Make contact with the ground on the ball of the foot only so that your right foot pulls back and ends up next to your left foot
Squeeze your right glute complex while your right foot is in contact with the ground and hold for one second
Maintain dorsiflexion in your right foot the entire time
Training Supported Front Side Mechanics
Coaching Queues
Posture Using your left leg as your plant
leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can
The glute complex of the plant leg is being squeezed to keep it strait because during running while the foot is in contact with the ground the hip should be moving forward in extension via activation of the glute complex and high hamstrings
Coaching Queues
Posture Stand arms length
away from the wall placing your left hand on the wall for support
Coaching Queues
Posture Raise your right leg away from
the wall so that your femur is parallel to the ground
This is the top position when training maximum velocity sprinting mechanics however as previously mentioned the participant needs to lsquoup trainrsquo natural reflexes that improve running efficiency (the flexion extension relationship between legs)
Coaching Queues
Posture Your right heel should be
located under the center of your hamstrings and your right foot held at dorsiflexion
Driving the leg down from this position will prevent early knee extension decreasing deceleration forces at ground contact
Coaching Queues
Posture Place your right hand
on your hip and hold a slight retraction between the lower 13 of your shoulder blades
The goal is to place the shoulders in a neutral position
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Coaching Queues
Begin in the seated position with legs straight and upper body at 90 degrees
This position forces the participant to hold their spine and head neutral while the shoulders provide slight upper torso rotation
Coaching Queues
Shoulders and hands should be relaxed with the elbow bent at ~ 90 degrees
The seated position also does not allow the participant to extend the arm at the elbow as the hand travels to lsquoback pocketrsquo ensuring that a stretch is experienced at the shoulder not the elbow
Coaching Queues
The action is moving the fingers from lsquoback pocketrsquo to chin height
Although this is the full range of motion necessary for sprinting it will lsquoup trainrsquo the coordinated result of stretching the proper fascial networks for running efficiency
Coaching Queues
The arms should never cross the body or flare out to far to the sides
If the arms cross the body lsquoover rotationrsquo in the torso will occur which is a waste of energy and results in decreased running efficiency
Coaching Queues
The shoulders should not shrug but remain relaxed
Shrugging the shoulders will cause scapular elevation (upper trapezius and neck tension) protraction (humeral internal rotation) and inefficiency in stretching the spiral line (see Anatomy Trains)
Coaching Queues
The arms should move at a jogging pace from lsquoback pocketrsquo to chin height
Definition for our use All movement that the leg undergoes from the time that the thigh reaches its highest point to the point of ground contact
Most important during stage 1 is to feel the
proper application of the movement
Front Side Mechanics
What will front side mechanics help me improve Plant leg strength (stiffness) improves hip and
torso stability as the moving leg approaches ground contact and during ground contact (decreasing hip drop)
Plant leg strength (stiffness) develops proper center of mass height during ground contact so that your next ground contact lands on the ball of the foot under your center of mass
Front Side Mechanics
What will front side mechanics help me improve
Coordination in the moving leg Training the leg to undergo the proper range of motion so that force is being applied in the proper direction at ground contact
Trunk stability ndash the ability to balance out unnecessary trunk rotation (over rotation) that is wasteful to energy use and detrimental to safe movement mechanics
Front Side Mechanics
Supported Front Side Mechanics
>
Coaching Queues Posture
Using your left leg as your plant leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can (not your quadriceps)
Stand tall arms length away from the wall placing your left hand on the wall for support (so that you are tall and not leaning)
Training Supported Front Side Mechanics
Coaching Queues Posture
Raise your right leg so that your femur is parallel to the ground
Your right heel should be located under the center of your hamstrings and your right foot held in dorsiflexion
Place your right hand on your hip and hold a slight retraction between shoulder blades (so that your shoulders are held in neutral not protraction not retraction)
Training Supported Front Side Mechanics
Coaching Queues Movement
With your right leg in the top position slowly move towards the floor so that your right foot begins to travel straight down
As your foot travels down and the hip and knee are extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Training Supported Front Side Mechanics
Coaching Queues Movement
Make contact with the ground on the ball of the foot only so that your right foot pulls back and ends up next to your left foot
Squeeze your right glute complex while your right foot is in contact with the ground and hold for one second
Maintain dorsiflexion in your right foot the entire time
Training Supported Front Side Mechanics
Coaching Queues
Posture Using your left leg as your plant
leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can
The glute complex of the plant leg is being squeezed to keep it strait because during running while the foot is in contact with the ground the hip should be moving forward in extension via activation of the glute complex and high hamstrings
Coaching Queues
Posture Stand arms length
away from the wall placing your left hand on the wall for support
Coaching Queues
Posture Raise your right leg away from
the wall so that your femur is parallel to the ground
This is the top position when training maximum velocity sprinting mechanics however as previously mentioned the participant needs to lsquoup trainrsquo natural reflexes that improve running efficiency (the flexion extension relationship between legs)
Coaching Queues
Posture Your right heel should be
located under the center of your hamstrings and your right foot held at dorsiflexion
Driving the leg down from this position will prevent early knee extension decreasing deceleration forces at ground contact
Coaching Queues
Posture Place your right hand
on your hip and hold a slight retraction between the lower 13 of your shoulder blades
The goal is to place the shoulders in a neutral position
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Coaching Queues
Shoulders and hands should be relaxed with the elbow bent at ~ 90 degrees
The seated position also does not allow the participant to extend the arm at the elbow as the hand travels to lsquoback pocketrsquo ensuring that a stretch is experienced at the shoulder not the elbow
Coaching Queues
The action is moving the fingers from lsquoback pocketrsquo to chin height
Although this is the full range of motion necessary for sprinting it will lsquoup trainrsquo the coordinated result of stretching the proper fascial networks for running efficiency
Coaching Queues
The arms should never cross the body or flare out to far to the sides
If the arms cross the body lsquoover rotationrsquo in the torso will occur which is a waste of energy and results in decreased running efficiency
Coaching Queues
The shoulders should not shrug but remain relaxed
Shrugging the shoulders will cause scapular elevation (upper trapezius and neck tension) protraction (humeral internal rotation) and inefficiency in stretching the spiral line (see Anatomy Trains)
Coaching Queues
The arms should move at a jogging pace from lsquoback pocketrsquo to chin height
Definition for our use All movement that the leg undergoes from the time that the thigh reaches its highest point to the point of ground contact
Most important during stage 1 is to feel the
proper application of the movement
Front Side Mechanics
What will front side mechanics help me improve Plant leg strength (stiffness) improves hip and
torso stability as the moving leg approaches ground contact and during ground contact (decreasing hip drop)
Plant leg strength (stiffness) develops proper center of mass height during ground contact so that your next ground contact lands on the ball of the foot under your center of mass
Front Side Mechanics
What will front side mechanics help me improve
Coordination in the moving leg Training the leg to undergo the proper range of motion so that force is being applied in the proper direction at ground contact
Trunk stability ndash the ability to balance out unnecessary trunk rotation (over rotation) that is wasteful to energy use and detrimental to safe movement mechanics
Front Side Mechanics
Supported Front Side Mechanics
>
Coaching Queues Posture
Using your left leg as your plant leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can (not your quadriceps)
Stand tall arms length away from the wall placing your left hand on the wall for support (so that you are tall and not leaning)
Training Supported Front Side Mechanics
Coaching Queues Posture
Raise your right leg so that your femur is parallel to the ground
Your right heel should be located under the center of your hamstrings and your right foot held in dorsiflexion
Place your right hand on your hip and hold a slight retraction between shoulder blades (so that your shoulders are held in neutral not protraction not retraction)
Training Supported Front Side Mechanics
Coaching Queues Movement
With your right leg in the top position slowly move towards the floor so that your right foot begins to travel straight down
As your foot travels down and the hip and knee are extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Training Supported Front Side Mechanics
Coaching Queues Movement
Make contact with the ground on the ball of the foot only so that your right foot pulls back and ends up next to your left foot
Squeeze your right glute complex while your right foot is in contact with the ground and hold for one second
Maintain dorsiflexion in your right foot the entire time
Training Supported Front Side Mechanics
Coaching Queues
Posture Using your left leg as your plant
leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can
The glute complex of the plant leg is being squeezed to keep it strait because during running while the foot is in contact with the ground the hip should be moving forward in extension via activation of the glute complex and high hamstrings
Coaching Queues
Posture Stand arms length
away from the wall placing your left hand on the wall for support
Coaching Queues
Posture Raise your right leg away from
the wall so that your femur is parallel to the ground
This is the top position when training maximum velocity sprinting mechanics however as previously mentioned the participant needs to lsquoup trainrsquo natural reflexes that improve running efficiency (the flexion extension relationship between legs)
Coaching Queues
Posture Your right heel should be
located under the center of your hamstrings and your right foot held at dorsiflexion
Driving the leg down from this position will prevent early knee extension decreasing deceleration forces at ground contact
Coaching Queues
Posture Place your right hand
on your hip and hold a slight retraction between the lower 13 of your shoulder blades
The goal is to place the shoulders in a neutral position
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Coaching Queues
The action is moving the fingers from lsquoback pocketrsquo to chin height
Although this is the full range of motion necessary for sprinting it will lsquoup trainrsquo the coordinated result of stretching the proper fascial networks for running efficiency
Coaching Queues
The arms should never cross the body or flare out to far to the sides
If the arms cross the body lsquoover rotationrsquo in the torso will occur which is a waste of energy and results in decreased running efficiency
Coaching Queues
The shoulders should not shrug but remain relaxed
Shrugging the shoulders will cause scapular elevation (upper trapezius and neck tension) protraction (humeral internal rotation) and inefficiency in stretching the spiral line (see Anatomy Trains)
Coaching Queues
The arms should move at a jogging pace from lsquoback pocketrsquo to chin height
Definition for our use All movement that the leg undergoes from the time that the thigh reaches its highest point to the point of ground contact
Most important during stage 1 is to feel the
proper application of the movement
Front Side Mechanics
What will front side mechanics help me improve Plant leg strength (stiffness) improves hip and
torso stability as the moving leg approaches ground contact and during ground contact (decreasing hip drop)
Plant leg strength (stiffness) develops proper center of mass height during ground contact so that your next ground contact lands on the ball of the foot under your center of mass
Front Side Mechanics
What will front side mechanics help me improve
Coordination in the moving leg Training the leg to undergo the proper range of motion so that force is being applied in the proper direction at ground contact
Trunk stability ndash the ability to balance out unnecessary trunk rotation (over rotation) that is wasteful to energy use and detrimental to safe movement mechanics
Front Side Mechanics
Supported Front Side Mechanics
>
Coaching Queues Posture
Using your left leg as your plant leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can (not your quadriceps)
Stand tall arms length away from the wall placing your left hand on the wall for support (so that you are tall and not leaning)
Training Supported Front Side Mechanics
Coaching Queues Posture
Raise your right leg so that your femur is parallel to the ground
Your right heel should be located under the center of your hamstrings and your right foot held in dorsiflexion
Place your right hand on your hip and hold a slight retraction between shoulder blades (so that your shoulders are held in neutral not protraction not retraction)
Training Supported Front Side Mechanics
Coaching Queues Movement
With your right leg in the top position slowly move towards the floor so that your right foot begins to travel straight down
As your foot travels down and the hip and knee are extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Training Supported Front Side Mechanics
Coaching Queues Movement
Make contact with the ground on the ball of the foot only so that your right foot pulls back and ends up next to your left foot
Squeeze your right glute complex while your right foot is in contact with the ground and hold for one second
Maintain dorsiflexion in your right foot the entire time
Training Supported Front Side Mechanics
Coaching Queues
Posture Using your left leg as your plant
leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can
The glute complex of the plant leg is being squeezed to keep it strait because during running while the foot is in contact with the ground the hip should be moving forward in extension via activation of the glute complex and high hamstrings
Coaching Queues
Posture Stand arms length
away from the wall placing your left hand on the wall for support
Coaching Queues
Posture Raise your right leg away from
the wall so that your femur is parallel to the ground
This is the top position when training maximum velocity sprinting mechanics however as previously mentioned the participant needs to lsquoup trainrsquo natural reflexes that improve running efficiency (the flexion extension relationship between legs)
Coaching Queues
Posture Your right heel should be
located under the center of your hamstrings and your right foot held at dorsiflexion
Driving the leg down from this position will prevent early knee extension decreasing deceleration forces at ground contact
Coaching Queues
Posture Place your right hand
on your hip and hold a slight retraction between the lower 13 of your shoulder blades
The goal is to place the shoulders in a neutral position
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Coaching Queues
The arms should never cross the body or flare out to far to the sides
If the arms cross the body lsquoover rotationrsquo in the torso will occur which is a waste of energy and results in decreased running efficiency
Coaching Queues
The shoulders should not shrug but remain relaxed
Shrugging the shoulders will cause scapular elevation (upper trapezius and neck tension) protraction (humeral internal rotation) and inefficiency in stretching the spiral line (see Anatomy Trains)
Coaching Queues
The arms should move at a jogging pace from lsquoback pocketrsquo to chin height
Definition for our use All movement that the leg undergoes from the time that the thigh reaches its highest point to the point of ground contact
Most important during stage 1 is to feel the
proper application of the movement
Front Side Mechanics
What will front side mechanics help me improve Plant leg strength (stiffness) improves hip and
torso stability as the moving leg approaches ground contact and during ground contact (decreasing hip drop)
Plant leg strength (stiffness) develops proper center of mass height during ground contact so that your next ground contact lands on the ball of the foot under your center of mass
Front Side Mechanics
What will front side mechanics help me improve
Coordination in the moving leg Training the leg to undergo the proper range of motion so that force is being applied in the proper direction at ground contact
Trunk stability ndash the ability to balance out unnecessary trunk rotation (over rotation) that is wasteful to energy use and detrimental to safe movement mechanics
Front Side Mechanics
Supported Front Side Mechanics
>
Coaching Queues Posture
Using your left leg as your plant leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can (not your quadriceps)
Stand tall arms length away from the wall placing your left hand on the wall for support (so that you are tall and not leaning)
Training Supported Front Side Mechanics
Coaching Queues Posture
Raise your right leg so that your femur is parallel to the ground
Your right heel should be located under the center of your hamstrings and your right foot held in dorsiflexion
Place your right hand on your hip and hold a slight retraction between shoulder blades (so that your shoulders are held in neutral not protraction not retraction)
Training Supported Front Side Mechanics
Coaching Queues Movement
With your right leg in the top position slowly move towards the floor so that your right foot begins to travel straight down
As your foot travels down and the hip and knee are extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Training Supported Front Side Mechanics
Coaching Queues Movement
Make contact with the ground on the ball of the foot only so that your right foot pulls back and ends up next to your left foot
Squeeze your right glute complex while your right foot is in contact with the ground and hold for one second
Maintain dorsiflexion in your right foot the entire time
Training Supported Front Side Mechanics
Coaching Queues
Posture Using your left leg as your plant
leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can
The glute complex of the plant leg is being squeezed to keep it strait because during running while the foot is in contact with the ground the hip should be moving forward in extension via activation of the glute complex and high hamstrings
Coaching Queues
Posture Stand arms length
away from the wall placing your left hand on the wall for support
Coaching Queues
Posture Raise your right leg away from
the wall so that your femur is parallel to the ground
This is the top position when training maximum velocity sprinting mechanics however as previously mentioned the participant needs to lsquoup trainrsquo natural reflexes that improve running efficiency (the flexion extension relationship between legs)
Coaching Queues
Posture Your right heel should be
located under the center of your hamstrings and your right foot held at dorsiflexion
Driving the leg down from this position will prevent early knee extension decreasing deceleration forces at ground contact
Coaching Queues
Posture Place your right hand
on your hip and hold a slight retraction between the lower 13 of your shoulder blades
The goal is to place the shoulders in a neutral position
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Coaching Queues
The shoulders should not shrug but remain relaxed
Shrugging the shoulders will cause scapular elevation (upper trapezius and neck tension) protraction (humeral internal rotation) and inefficiency in stretching the spiral line (see Anatomy Trains)
Coaching Queues
The arms should move at a jogging pace from lsquoback pocketrsquo to chin height
Definition for our use All movement that the leg undergoes from the time that the thigh reaches its highest point to the point of ground contact
Most important during stage 1 is to feel the
proper application of the movement
Front Side Mechanics
What will front side mechanics help me improve Plant leg strength (stiffness) improves hip and
torso stability as the moving leg approaches ground contact and during ground contact (decreasing hip drop)
Plant leg strength (stiffness) develops proper center of mass height during ground contact so that your next ground contact lands on the ball of the foot under your center of mass
Front Side Mechanics
What will front side mechanics help me improve
Coordination in the moving leg Training the leg to undergo the proper range of motion so that force is being applied in the proper direction at ground contact
Trunk stability ndash the ability to balance out unnecessary trunk rotation (over rotation) that is wasteful to energy use and detrimental to safe movement mechanics
Front Side Mechanics
Supported Front Side Mechanics
>
Coaching Queues Posture
Using your left leg as your plant leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can (not your quadriceps)
Stand tall arms length away from the wall placing your left hand on the wall for support (so that you are tall and not leaning)
Training Supported Front Side Mechanics
Coaching Queues Posture
Raise your right leg so that your femur is parallel to the ground
Your right heel should be located under the center of your hamstrings and your right foot held in dorsiflexion
Place your right hand on your hip and hold a slight retraction between shoulder blades (so that your shoulders are held in neutral not protraction not retraction)
Training Supported Front Side Mechanics
Coaching Queues Movement
With your right leg in the top position slowly move towards the floor so that your right foot begins to travel straight down
As your foot travels down and the hip and knee are extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Training Supported Front Side Mechanics
Coaching Queues Movement
Make contact with the ground on the ball of the foot only so that your right foot pulls back and ends up next to your left foot
Squeeze your right glute complex while your right foot is in contact with the ground and hold for one second
Maintain dorsiflexion in your right foot the entire time
Training Supported Front Side Mechanics
Coaching Queues
Posture Using your left leg as your plant
leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can
The glute complex of the plant leg is being squeezed to keep it strait because during running while the foot is in contact with the ground the hip should be moving forward in extension via activation of the glute complex and high hamstrings
Coaching Queues
Posture Stand arms length
away from the wall placing your left hand on the wall for support
Coaching Queues
Posture Raise your right leg away from
the wall so that your femur is parallel to the ground
This is the top position when training maximum velocity sprinting mechanics however as previously mentioned the participant needs to lsquoup trainrsquo natural reflexes that improve running efficiency (the flexion extension relationship between legs)
Coaching Queues
Posture Your right heel should be
located under the center of your hamstrings and your right foot held at dorsiflexion
Driving the leg down from this position will prevent early knee extension decreasing deceleration forces at ground contact
Coaching Queues
Posture Place your right hand
on your hip and hold a slight retraction between the lower 13 of your shoulder blades
The goal is to place the shoulders in a neutral position
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Coaching Queues
The arms should move at a jogging pace from lsquoback pocketrsquo to chin height
Definition for our use All movement that the leg undergoes from the time that the thigh reaches its highest point to the point of ground contact
Most important during stage 1 is to feel the
proper application of the movement
Front Side Mechanics
What will front side mechanics help me improve Plant leg strength (stiffness) improves hip and
torso stability as the moving leg approaches ground contact and during ground contact (decreasing hip drop)
Plant leg strength (stiffness) develops proper center of mass height during ground contact so that your next ground contact lands on the ball of the foot under your center of mass
Front Side Mechanics
What will front side mechanics help me improve
Coordination in the moving leg Training the leg to undergo the proper range of motion so that force is being applied in the proper direction at ground contact
Trunk stability ndash the ability to balance out unnecessary trunk rotation (over rotation) that is wasteful to energy use and detrimental to safe movement mechanics
Front Side Mechanics
Supported Front Side Mechanics
>
Coaching Queues Posture
Using your left leg as your plant leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can (not your quadriceps)
Stand tall arms length away from the wall placing your left hand on the wall for support (so that you are tall and not leaning)
Training Supported Front Side Mechanics
Coaching Queues Posture
Raise your right leg so that your femur is parallel to the ground
Your right heel should be located under the center of your hamstrings and your right foot held in dorsiflexion
Place your right hand on your hip and hold a slight retraction between shoulder blades (so that your shoulders are held in neutral not protraction not retraction)
Training Supported Front Side Mechanics
Coaching Queues Movement
With your right leg in the top position slowly move towards the floor so that your right foot begins to travel straight down
As your foot travels down and the hip and knee are extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Training Supported Front Side Mechanics
Coaching Queues Movement
Make contact with the ground on the ball of the foot only so that your right foot pulls back and ends up next to your left foot
Squeeze your right glute complex while your right foot is in contact with the ground and hold for one second
Maintain dorsiflexion in your right foot the entire time
Training Supported Front Side Mechanics
Coaching Queues
Posture Using your left leg as your plant
leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can
The glute complex of the plant leg is being squeezed to keep it strait because during running while the foot is in contact with the ground the hip should be moving forward in extension via activation of the glute complex and high hamstrings
Coaching Queues
Posture Stand arms length
away from the wall placing your left hand on the wall for support
Coaching Queues
Posture Raise your right leg away from
the wall so that your femur is parallel to the ground
This is the top position when training maximum velocity sprinting mechanics however as previously mentioned the participant needs to lsquoup trainrsquo natural reflexes that improve running efficiency (the flexion extension relationship between legs)
Coaching Queues
Posture Your right heel should be
located under the center of your hamstrings and your right foot held at dorsiflexion
Driving the leg down from this position will prevent early knee extension decreasing deceleration forces at ground contact
Coaching Queues
Posture Place your right hand
on your hip and hold a slight retraction between the lower 13 of your shoulder blades
The goal is to place the shoulders in a neutral position
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Definition for our use All movement that the leg undergoes from the time that the thigh reaches its highest point to the point of ground contact
Most important during stage 1 is to feel the
proper application of the movement
Front Side Mechanics
What will front side mechanics help me improve Plant leg strength (stiffness) improves hip and
torso stability as the moving leg approaches ground contact and during ground contact (decreasing hip drop)
Plant leg strength (stiffness) develops proper center of mass height during ground contact so that your next ground contact lands on the ball of the foot under your center of mass
Front Side Mechanics
What will front side mechanics help me improve
Coordination in the moving leg Training the leg to undergo the proper range of motion so that force is being applied in the proper direction at ground contact
Trunk stability ndash the ability to balance out unnecessary trunk rotation (over rotation) that is wasteful to energy use and detrimental to safe movement mechanics
Front Side Mechanics
Supported Front Side Mechanics
>
Coaching Queues Posture
Using your left leg as your plant leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can (not your quadriceps)
Stand tall arms length away from the wall placing your left hand on the wall for support (so that you are tall and not leaning)
Training Supported Front Side Mechanics
Coaching Queues Posture
Raise your right leg so that your femur is parallel to the ground
Your right heel should be located under the center of your hamstrings and your right foot held in dorsiflexion
Place your right hand on your hip and hold a slight retraction between shoulder blades (so that your shoulders are held in neutral not protraction not retraction)
Training Supported Front Side Mechanics
Coaching Queues Movement
With your right leg in the top position slowly move towards the floor so that your right foot begins to travel straight down
As your foot travels down and the hip and knee are extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Training Supported Front Side Mechanics
Coaching Queues Movement
Make contact with the ground on the ball of the foot only so that your right foot pulls back and ends up next to your left foot
Squeeze your right glute complex while your right foot is in contact with the ground and hold for one second
Maintain dorsiflexion in your right foot the entire time
Training Supported Front Side Mechanics
Coaching Queues
Posture Using your left leg as your plant
leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can
The glute complex of the plant leg is being squeezed to keep it strait because during running while the foot is in contact with the ground the hip should be moving forward in extension via activation of the glute complex and high hamstrings
Coaching Queues
Posture Stand arms length
away from the wall placing your left hand on the wall for support
Coaching Queues
Posture Raise your right leg away from
the wall so that your femur is parallel to the ground
This is the top position when training maximum velocity sprinting mechanics however as previously mentioned the participant needs to lsquoup trainrsquo natural reflexes that improve running efficiency (the flexion extension relationship between legs)
Coaching Queues
Posture Your right heel should be
located under the center of your hamstrings and your right foot held at dorsiflexion
Driving the leg down from this position will prevent early knee extension decreasing deceleration forces at ground contact
Coaching Queues
Posture Place your right hand
on your hip and hold a slight retraction between the lower 13 of your shoulder blades
The goal is to place the shoulders in a neutral position
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
What will front side mechanics help me improve Plant leg strength (stiffness) improves hip and
torso stability as the moving leg approaches ground contact and during ground contact (decreasing hip drop)
Plant leg strength (stiffness) develops proper center of mass height during ground contact so that your next ground contact lands on the ball of the foot under your center of mass
Front Side Mechanics
What will front side mechanics help me improve
Coordination in the moving leg Training the leg to undergo the proper range of motion so that force is being applied in the proper direction at ground contact
Trunk stability ndash the ability to balance out unnecessary trunk rotation (over rotation) that is wasteful to energy use and detrimental to safe movement mechanics
Front Side Mechanics
Supported Front Side Mechanics
>
Coaching Queues Posture
Using your left leg as your plant leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can (not your quadriceps)
Stand tall arms length away from the wall placing your left hand on the wall for support (so that you are tall and not leaning)
Training Supported Front Side Mechanics
Coaching Queues Posture
Raise your right leg so that your femur is parallel to the ground
Your right heel should be located under the center of your hamstrings and your right foot held in dorsiflexion
Place your right hand on your hip and hold a slight retraction between shoulder blades (so that your shoulders are held in neutral not protraction not retraction)
Training Supported Front Side Mechanics
Coaching Queues Movement
With your right leg in the top position slowly move towards the floor so that your right foot begins to travel straight down
As your foot travels down and the hip and knee are extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Training Supported Front Side Mechanics
Coaching Queues Movement
Make contact with the ground on the ball of the foot only so that your right foot pulls back and ends up next to your left foot
Squeeze your right glute complex while your right foot is in contact with the ground and hold for one second
Maintain dorsiflexion in your right foot the entire time
Training Supported Front Side Mechanics
Coaching Queues
Posture Using your left leg as your plant
leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can
The glute complex of the plant leg is being squeezed to keep it strait because during running while the foot is in contact with the ground the hip should be moving forward in extension via activation of the glute complex and high hamstrings
Coaching Queues
Posture Stand arms length
away from the wall placing your left hand on the wall for support
Coaching Queues
Posture Raise your right leg away from
the wall so that your femur is parallel to the ground
This is the top position when training maximum velocity sprinting mechanics however as previously mentioned the participant needs to lsquoup trainrsquo natural reflexes that improve running efficiency (the flexion extension relationship between legs)
Coaching Queues
Posture Your right heel should be
located under the center of your hamstrings and your right foot held at dorsiflexion
Driving the leg down from this position will prevent early knee extension decreasing deceleration forces at ground contact
Coaching Queues
Posture Place your right hand
on your hip and hold a slight retraction between the lower 13 of your shoulder blades
The goal is to place the shoulders in a neutral position
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
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Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
What will front side mechanics help me improve
Coordination in the moving leg Training the leg to undergo the proper range of motion so that force is being applied in the proper direction at ground contact
Trunk stability ndash the ability to balance out unnecessary trunk rotation (over rotation) that is wasteful to energy use and detrimental to safe movement mechanics
Front Side Mechanics
Supported Front Side Mechanics
>
Coaching Queues Posture
Using your left leg as your plant leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can (not your quadriceps)
Stand tall arms length away from the wall placing your left hand on the wall for support (so that you are tall and not leaning)
Training Supported Front Side Mechanics
Coaching Queues Posture
Raise your right leg so that your femur is parallel to the ground
Your right heel should be located under the center of your hamstrings and your right foot held in dorsiflexion
Place your right hand on your hip and hold a slight retraction between shoulder blades (so that your shoulders are held in neutral not protraction not retraction)
Training Supported Front Side Mechanics
Coaching Queues Movement
With your right leg in the top position slowly move towards the floor so that your right foot begins to travel straight down
As your foot travels down and the hip and knee are extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Training Supported Front Side Mechanics
Coaching Queues Movement
Make contact with the ground on the ball of the foot only so that your right foot pulls back and ends up next to your left foot
Squeeze your right glute complex while your right foot is in contact with the ground and hold for one second
Maintain dorsiflexion in your right foot the entire time
Training Supported Front Side Mechanics
Coaching Queues
Posture Using your left leg as your plant
leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can
The glute complex of the plant leg is being squeezed to keep it strait because during running while the foot is in contact with the ground the hip should be moving forward in extension via activation of the glute complex and high hamstrings
Coaching Queues
Posture Stand arms length
away from the wall placing your left hand on the wall for support
Coaching Queues
Posture Raise your right leg away from
the wall so that your femur is parallel to the ground
This is the top position when training maximum velocity sprinting mechanics however as previously mentioned the participant needs to lsquoup trainrsquo natural reflexes that improve running efficiency (the flexion extension relationship between legs)
Coaching Queues
Posture Your right heel should be
located under the center of your hamstrings and your right foot held at dorsiflexion
Driving the leg down from this position will prevent early knee extension decreasing deceleration forces at ground contact
Coaching Queues
Posture Place your right hand
on your hip and hold a slight retraction between the lower 13 of your shoulder blades
The goal is to place the shoulders in a neutral position
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Supported Front Side Mechanics
>
Coaching Queues Posture
Using your left leg as your plant leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can (not your quadriceps)
Stand tall arms length away from the wall placing your left hand on the wall for support (so that you are tall and not leaning)
Training Supported Front Side Mechanics
Coaching Queues Posture
Raise your right leg so that your femur is parallel to the ground
Your right heel should be located under the center of your hamstrings and your right foot held in dorsiflexion
Place your right hand on your hip and hold a slight retraction between shoulder blades (so that your shoulders are held in neutral not protraction not retraction)
Training Supported Front Side Mechanics
Coaching Queues Movement
With your right leg in the top position slowly move towards the floor so that your right foot begins to travel straight down
As your foot travels down and the hip and knee are extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Training Supported Front Side Mechanics
Coaching Queues Movement
Make contact with the ground on the ball of the foot only so that your right foot pulls back and ends up next to your left foot
Squeeze your right glute complex while your right foot is in contact with the ground and hold for one second
Maintain dorsiflexion in your right foot the entire time
Training Supported Front Side Mechanics
Coaching Queues
Posture Using your left leg as your plant
leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can
The glute complex of the plant leg is being squeezed to keep it strait because during running while the foot is in contact with the ground the hip should be moving forward in extension via activation of the glute complex and high hamstrings
Coaching Queues
Posture Stand arms length
away from the wall placing your left hand on the wall for support
Coaching Queues
Posture Raise your right leg away from
the wall so that your femur is parallel to the ground
This is the top position when training maximum velocity sprinting mechanics however as previously mentioned the participant needs to lsquoup trainrsquo natural reflexes that improve running efficiency (the flexion extension relationship between legs)
Coaching Queues
Posture Your right heel should be
located under the center of your hamstrings and your right foot held at dorsiflexion
Driving the leg down from this position will prevent early knee extension decreasing deceleration forces at ground contact
Coaching Queues
Posture Place your right hand
on your hip and hold a slight retraction between the lower 13 of your shoulder blades
The goal is to place the shoulders in a neutral position
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Coaching Queues Posture
Using your left leg as your plant leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can (not your quadriceps)
Stand tall arms length away from the wall placing your left hand on the wall for support (so that you are tall and not leaning)
Training Supported Front Side Mechanics
Coaching Queues Posture
Raise your right leg so that your femur is parallel to the ground
Your right heel should be located under the center of your hamstrings and your right foot held in dorsiflexion
Place your right hand on your hip and hold a slight retraction between shoulder blades (so that your shoulders are held in neutral not protraction not retraction)
Training Supported Front Side Mechanics
Coaching Queues Movement
With your right leg in the top position slowly move towards the floor so that your right foot begins to travel straight down
As your foot travels down and the hip and knee are extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Training Supported Front Side Mechanics
Coaching Queues Movement
Make contact with the ground on the ball of the foot only so that your right foot pulls back and ends up next to your left foot
Squeeze your right glute complex while your right foot is in contact with the ground and hold for one second
Maintain dorsiflexion in your right foot the entire time
Training Supported Front Side Mechanics
Coaching Queues
Posture Using your left leg as your plant
leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can
The glute complex of the plant leg is being squeezed to keep it strait because during running while the foot is in contact with the ground the hip should be moving forward in extension via activation of the glute complex and high hamstrings
Coaching Queues
Posture Stand arms length
away from the wall placing your left hand on the wall for support
Coaching Queues
Posture Raise your right leg away from
the wall so that your femur is parallel to the ground
This is the top position when training maximum velocity sprinting mechanics however as previously mentioned the participant needs to lsquoup trainrsquo natural reflexes that improve running efficiency (the flexion extension relationship between legs)
Coaching Queues
Posture Your right heel should be
located under the center of your hamstrings and your right foot held at dorsiflexion
Driving the leg down from this position will prevent early knee extension decreasing deceleration forces at ground contact
Coaching Queues
Posture Place your right hand
on your hip and hold a slight retraction between the lower 13 of your shoulder blades
The goal is to place the shoulders in a neutral position
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
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Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Coaching Queues Posture
Raise your right leg so that your femur is parallel to the ground
Your right heel should be located under the center of your hamstrings and your right foot held in dorsiflexion
Place your right hand on your hip and hold a slight retraction between shoulder blades (so that your shoulders are held in neutral not protraction not retraction)
Training Supported Front Side Mechanics
Coaching Queues Movement
With your right leg in the top position slowly move towards the floor so that your right foot begins to travel straight down
As your foot travels down and the hip and knee are extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Training Supported Front Side Mechanics
Coaching Queues Movement
Make contact with the ground on the ball of the foot only so that your right foot pulls back and ends up next to your left foot
Squeeze your right glute complex while your right foot is in contact with the ground and hold for one second
Maintain dorsiflexion in your right foot the entire time
Training Supported Front Side Mechanics
Coaching Queues
Posture Using your left leg as your plant
leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can
The glute complex of the plant leg is being squeezed to keep it strait because during running while the foot is in contact with the ground the hip should be moving forward in extension via activation of the glute complex and high hamstrings
Coaching Queues
Posture Stand arms length
away from the wall placing your left hand on the wall for support
Coaching Queues
Posture Raise your right leg away from
the wall so that your femur is parallel to the ground
This is the top position when training maximum velocity sprinting mechanics however as previously mentioned the participant needs to lsquoup trainrsquo natural reflexes that improve running efficiency (the flexion extension relationship between legs)
Coaching Queues
Posture Your right heel should be
located under the center of your hamstrings and your right foot held at dorsiflexion
Driving the leg down from this position will prevent early knee extension decreasing deceleration forces at ground contact
Coaching Queues
Posture Place your right hand
on your hip and hold a slight retraction between the lower 13 of your shoulder blades
The goal is to place the shoulders in a neutral position
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Coaching Queues Movement
With your right leg in the top position slowly move towards the floor so that your right foot begins to travel straight down
As your foot travels down and the hip and knee are extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Training Supported Front Side Mechanics
Coaching Queues Movement
Make contact with the ground on the ball of the foot only so that your right foot pulls back and ends up next to your left foot
Squeeze your right glute complex while your right foot is in contact with the ground and hold for one second
Maintain dorsiflexion in your right foot the entire time
Training Supported Front Side Mechanics
Coaching Queues
Posture Using your left leg as your plant
leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can
The glute complex of the plant leg is being squeezed to keep it strait because during running while the foot is in contact with the ground the hip should be moving forward in extension via activation of the glute complex and high hamstrings
Coaching Queues
Posture Stand arms length
away from the wall placing your left hand on the wall for support
Coaching Queues
Posture Raise your right leg away from
the wall so that your femur is parallel to the ground
This is the top position when training maximum velocity sprinting mechanics however as previously mentioned the participant needs to lsquoup trainrsquo natural reflexes that improve running efficiency (the flexion extension relationship between legs)
Coaching Queues
Posture Your right heel should be
located under the center of your hamstrings and your right foot held at dorsiflexion
Driving the leg down from this position will prevent early knee extension decreasing deceleration forces at ground contact
Coaching Queues
Posture Place your right hand
on your hip and hold a slight retraction between the lower 13 of your shoulder blades
The goal is to place the shoulders in a neutral position
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Coaching Queues Movement
Make contact with the ground on the ball of the foot only so that your right foot pulls back and ends up next to your left foot
Squeeze your right glute complex while your right foot is in contact with the ground and hold for one second
Maintain dorsiflexion in your right foot the entire time
Training Supported Front Side Mechanics
Coaching Queues
Posture Using your left leg as your plant
leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can
The glute complex of the plant leg is being squeezed to keep it strait because during running while the foot is in contact with the ground the hip should be moving forward in extension via activation of the glute complex and high hamstrings
Coaching Queues
Posture Stand arms length
away from the wall placing your left hand on the wall for support
Coaching Queues
Posture Raise your right leg away from
the wall so that your femur is parallel to the ground
This is the top position when training maximum velocity sprinting mechanics however as previously mentioned the participant needs to lsquoup trainrsquo natural reflexes that improve running efficiency (the flexion extension relationship between legs)
Coaching Queues
Posture Your right heel should be
located under the center of your hamstrings and your right foot held at dorsiflexion
Driving the leg down from this position will prevent early knee extension decreasing deceleration forces at ground contact
Coaching Queues
Posture Place your right hand
on your hip and hold a slight retraction between the lower 13 of your shoulder blades
The goal is to place the shoulders in a neutral position
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Coaching Queues
Posture Using your left leg as your plant
leg your left foot should maintain contact with the ground on the ball of your foot throughout the exercise Your left knee should be straight by squeezing your left glute complex as hard as you can
The glute complex of the plant leg is being squeezed to keep it strait because during running while the foot is in contact with the ground the hip should be moving forward in extension via activation of the glute complex and high hamstrings
Coaching Queues
Posture Stand arms length
away from the wall placing your left hand on the wall for support
Coaching Queues
Posture Raise your right leg away from
the wall so that your femur is parallel to the ground
This is the top position when training maximum velocity sprinting mechanics however as previously mentioned the participant needs to lsquoup trainrsquo natural reflexes that improve running efficiency (the flexion extension relationship between legs)
Coaching Queues
Posture Your right heel should be
located under the center of your hamstrings and your right foot held at dorsiflexion
Driving the leg down from this position will prevent early knee extension decreasing deceleration forces at ground contact
Coaching Queues
Posture Place your right hand
on your hip and hold a slight retraction between the lower 13 of your shoulder blades
The goal is to place the shoulders in a neutral position
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Coaching Queues
Posture Stand arms length
away from the wall placing your left hand on the wall for support
Coaching Queues
Posture Raise your right leg away from
the wall so that your femur is parallel to the ground
This is the top position when training maximum velocity sprinting mechanics however as previously mentioned the participant needs to lsquoup trainrsquo natural reflexes that improve running efficiency (the flexion extension relationship between legs)
Coaching Queues
Posture Your right heel should be
located under the center of your hamstrings and your right foot held at dorsiflexion
Driving the leg down from this position will prevent early knee extension decreasing deceleration forces at ground contact
Coaching Queues
Posture Place your right hand
on your hip and hold a slight retraction between the lower 13 of your shoulder blades
The goal is to place the shoulders in a neutral position
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Coaching Queues
Posture Raise your right leg away from
the wall so that your femur is parallel to the ground
This is the top position when training maximum velocity sprinting mechanics however as previously mentioned the participant needs to lsquoup trainrsquo natural reflexes that improve running efficiency (the flexion extension relationship between legs)
Coaching Queues
Posture Your right heel should be
located under the center of your hamstrings and your right foot held at dorsiflexion
Driving the leg down from this position will prevent early knee extension decreasing deceleration forces at ground contact
Coaching Queues
Posture Place your right hand
on your hip and hold a slight retraction between the lower 13 of your shoulder blades
The goal is to place the shoulders in a neutral position
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Coaching Queues
Posture Your right heel should be
located under the center of your hamstrings and your right foot held at dorsiflexion
Driving the leg down from this position will prevent early knee extension decreasing deceleration forces at ground contact
Coaching Queues
Posture Place your right hand
on your hip and hold a slight retraction between the lower 13 of your shoulder blades
The goal is to place the shoulders in a neutral position
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Coaching Queues
Posture Place your right hand
on your hip and hold a slight retraction between the lower 13 of your shoulder blades
The goal is to place the shoulders in a neutral position
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Coaching Queues
Movement With your right leg in the
top position slowly move towards the floor so that your right foot begins to travel straight down
As mentioned earlier driving the leg strait down from the top position will prevent early knee extension
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Coaching Queues
Movement As your foot travels down
and the knee is extending start to pull the leg back when your right foot reaches 23rds of the way down the shin or just above the ankle
Pulling the foot back is essential at ground contact to move the body forward and decrease deceleration force
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Coaching Queues
Movement Maintain dorsiflexion in
your right foot the entire time
Dorsiflexion will pre-stretch the triceps surae allowing an involuntary plantar flexor response at the ankle following the loading experienced via the ball of the foot at ground contact
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Coaching Queues
Movement Make contact with
the ground on the ball of the foot only so that your right foot ends up next to your left foot
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Coaching Queues
Movement Squeeze your right glute
complex while your right foot is in contact with the ground and hold for one second
The glutes and high hamstrings will continue working as the leg travels behind the torso during running which is the reason for activating the glutes during ground contact
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Definition for our use All movement that the leg under goes from the end of ground contact to the position where the heel reaches its highest point
Backside mechanics also includes the transitional phase which includes the movement between the end of back side mechanics and the beginning of front side mechanics
Backside Mechanics
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
What will training back side mechanics help me improve Plant leg strength the leg holding its position on
the ground (during these drills) must provide a tall center of mass in order to assure quality preparation during the air time of the moving leg to set up the proper location for the next ground contact
Backside Mechanics
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
What will training back side mechanics help me improve Coordination in the moving leg Training the leg
to undergo the proper range of motion so that force is being applied in the proper direction at the proper time
Trunk stability ndash the ability to balance out unnecessary trunk rotation that is wasteful to energy use and detrimental to safe movement mechanics
Backside Mechanics
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Supported Backside Mechanics
>
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Coaching Queues From the lsquobottom positionrsquo raise the right foot
straight up towards the right glute Step over the left knee with the right foot
ending in the lsquotop positionrsquo Maintain dorsiflexion throughout the entire
movement
Training Supported Backside Mechanics
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Coaching Queues
From the lsquobottom positionrsquo raise the right foot straight up towards the right glute
If backside mechanics were initiated by knee flexion only (without hip flexion occurring at the same time as seen in the picture to the right) the quadriceps would activate late in an attempt to recover the trail leg resulting in early knee extension during front side mechanics leading to increased deceleration forces and joint stress at ground contact
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Coaching Queues
Step over the left knee with the right foot ending in the lsquotop positionrsquo
This is known as the transitional phase
The top position is the beginning of front side mechanics
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Coaching Queues
Maintain dorsiflexion throughout the entire movement
Dorsiflexion will help decelerate the lower leg as the athlete steps over the opposite knee and the lower leg is traveling forward This is accomplished by using the gastrocnemius at the knee to assist in holding knee flexion (allowing the hamstrings to assist the glutes at the initiation of front side mechanics
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Definition for our use The full supported or unsupported revolution of one leg while maintaining posture in the upper body and plant leg
This can be executed with or without arm action
For our purposes in stage 1 we will not be adding arm action
Putting Them Together ndash The Full Mechanic
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
What will training the full mechanic help me improve Everything mentioned above for front side +
backside mechanics Combining them in practice is more dynamic
which demands greater feel of the desired limb positioning leading to improved coordination in the full cycle of movement
The Full Mechanic
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Supported Full Mechanic
>
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Coaching Queues Begin with the leg in the lsquotop positionrsquo and
complete the front side mechanic Make ground contact with the ball of the foot
and Immediately initiate the backside Mechanic
It is essential to hold dorsiflexion the entire time The upper body should remain nearly
completely still
Training Supported Full Mechanic
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Coaching Queues
Begin with the leg in the lsquotop positionrsquo and complete the front side mechanic
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Coaching Queues
Immediately followed by the backside mechanic
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Coaching Queues
It is essential to hold dorsiflexion the entire time
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Definition for our use The unsupported application of alternating cycles of the full mechanic required during running with emphasis on limb positioning during the air phases ground contact location and conscious signaling to the glutes during the ground contact phase
Marching
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
What will training Marching help me improve Everything previously mentioned in a
completely unsupported format (like running itself) still allowing you to develop an even more comprehensive feel for limb position hip and torso stability and speed
Greater core (core ndash the coordination of musculature between your neck and knees) demands to execute the leg movements while holding proper posture and stabilizing the trunk
Marching
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Marching
>
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Coaching Queues Begin with backside mechanic Step over the plant leg knee transitioning to
front side mechanics Complete front side mechanic making contact
with the ball of the foot directly below the hip As the ball of your foot makes contact with the
ground immediately alternate legs Remain tall and hold dorsiflexion throughout the
movement
Training Marching
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Coaching Queues
Begin with backside Mechanic
Now that there is no wall to use for support much greater core demands are required to hold the proper alignment
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Coaching Queues
Step over the plant leg knee transitioning to front Side Mechanics
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Coaching Queues
Complete front side mechanic making contact with the ball of the foot directly below the hip
Make sure the foot is being lsquopulledrsquo back when it makes contact with the ground
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Coaching Queues
As the ball of your foot makes contact with the ground immediately alternate legs
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Coaching Queues
Remain tall and hold dorsi flexion throughout the movement
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Definition for our use The coordinated mechanics of running executed on a smaller level to feel the ball of the foot striking the ground under the center of mass while the leg is moving in the positive direction (towards the back of the body)
During ankling the participant should maintain hip and torso stability the shoulders should naturally rotate side-to-side slightly
Ankling
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
What will training ankling help me improve Ankling combines all previous training drills
and allows you to apply them with the same limb movement speed as running and the same ankle responses as running
Ankling builds on top of the foundation developed during all subsequent drills
Ankling
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Ankling
>
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Coaching Queues with the feet together begin by moving one foot up and over the
opposite ankle as the foot travels over the ankle pull back so the foot is
traveling back as the ball of the foot makes contact with the ground
ground contact should occur directly below the hip this will reduce ground contact time which greatly improves performance
as soon as contact is made immediately begin the backside mechanic
It should feel as though the bottom of the foot is being held parallel to the ground throughout the movement
move at a constant speed similar to jogging
Training Ankling
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Coaching Queues
Coaching Queues with the feet
together begin by moving one foot up and over the opposite ankle
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Coaching Queues
Coaching Queues as the foot travels
over the ankle pull back so the foot is traveling back as the ball of the foot makes contact with the ground
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Coaching Queues
Coaching Queues ground contact should
occur directly below the hip this will reduce deceleration forces at ground contact as well as reduce ground contact time which greatly improves performance
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Coaching Queues
Coaching Queues as soon as contact is
made immediately begin backside mechanics
Ankling appears as though the athlete is making circles with their feet stepping over the ankles
Move at a constant speed similar to jogging
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
By adding the full leg mechanic during ankling you can close the gap from the movementsrsquo basic mechanical training closer to its application (running)
Ankling and the Full Mechanic
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
What will training ankling + the full mechanic help me improve All the coordination processes of the lower
body and trunk necessary to maintain during running
In stage 2 integration of arm action and advancements in development of the proper reflexes will be the focus
Ankling and the Full Mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic singles (same for left leg)
>
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Training Ankling + Full Mechanic
Coaching Queues Perform ankling as described earlier When you feel comfortable add a full mechanic Begin by initiating the backside mechanic and
follow through the full mechanic as described in marching
Complete the front side mechanic and transition smoothly back into ankling (refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Training Ankling + Full Mechanic
Begin by initiating the backside mechanic
As one foot is about to make ground contact the opposite foot should quickly initiate the backside mechanic
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Training Ankling + Full Mechanic
Transition from the top of backside mechanics to front side mechanics
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Training Ankling + Full Mechanic
Complete the front side mechanic and transition smoothly back into ankling
(refer to video)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + R leg full mechanic doubles (same for left leg)
bull When the right leg makes ground contact following the first full mechanic immediately start the second full mechanic
>
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Training Ankling + Full Mechanic
bull Ankling ndash no arm action + full mechanic alternates
bull The first time she passes in the video shows single full mechanic alternates (1 full mechanic with each leg)
bull The second time she passes in the video shows double full mechanic alternates (2 full mechanics R leg followed by 2 full mechanics L leg)
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
bull Build upsbull Build up from
ankling to the full mechanics (running )
bull Donrsquot think about your mechanics instead feel what you are doing
>
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Coaching Queues Perform ankling at a constant speed similar to jogging Between 5 ndash 10 meters begin to increase the height of
ankling stepping up and over the mid-calf Between 15 ndash 20 meters increase the height of the full
mechanic to stepping up and over the top of the calf (just below the knee)
Between 25 ndash 30 meters apply the full stride in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements (from ankling through the full mechanic)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Perform ankling at a constant speed similar to jogging
Between 5 ndash 10 meters begin to increase the height of ankling stepping up and over the mid-calf
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 15 ndash 20 meters increase the height of the full mechanic to stepping up and over the top of the calf (just below the knee)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Build-up RunTransitioning From Ankling to Running
Between 25 ndash 30 meters apply the full stride (step up and over the opposite knee) in other words run forward and donrsquot think but feel the movement
Maintain a constant speed in your leg movements
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Stage 1 training program 2 daysweek for 4 weeks this can be done in any combination of days that
work for you This training does not replace your current
conditioning regimen add this to the beginning of your usual routine or as a separate training session
Be patient the improvement and use of any skill requires time
2 days per week is minimum at first 3 ndash 4 days per week is best when beginning to learn a skill
Training program
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Day 1
Supported front side mechanics (slow) 3 sets of 10 repetitions each leg
Supported back side mechanics (slow) 3 sets of 10 repetitions each leg
Supported full cycle mechanics (slow) 3 sets of 15 repetitions each leg
Ankling (technique development) (slow) 10 times 20 yards
Wall anterior tibialis raise 2 sets of 10 repetitions (5 second holds)
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Week 1
Day 2 Wall anterior tibialis raise
2 sets of 10 repetitions (5 second holds) Marching
5 times 10 yards Supported front side mechanics (slow)
1 set of 10 repetitions each leg Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (slow)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 3 sets of 15 repetitions each leg
Ankling + Full cycle singles right leg 5 times 20 yards (3-5 singles)
Ankling + Full cycle singles left leg 5 times 20 yards (3-5 singles)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Week 2
Day 1 Supported front side mechanics (medium)
2 sets of 10 repetitions each leg Supported back side mechanics (medium)
2 sets of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Ankling (medium)
5 times 20 yards Ankling + full cycle singles right leg
2 times 20 yards (3-5 singles) Ankling + full cycle singles left leg
2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Supported front side mechanics (medium) 2 sets of 10 repetitions each leg
Supported back side mechanics (medium) 2 sets of 10 repetitions each leg
Supported full cycle mechanics (medium) 2 sets of 15 repetitions each leg
Seated Arm Action (slow) 1 set 30 seconds
Ankling (medium) 2 times 20 yards
Marching 3 times 10 yards
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates (on every 3rd ankling) 8 times 20 yards
Ankling to build up run 4 times 100 meters
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Week 3
Day 1 Wall (or partner) anterior tibialis raise
2 sets of 10 repetitions Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics with arm action
compound set Marching 10 yards immediately followed by ankling 2 times 20 yards 3 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with full arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
Ankling + full cycle mechanics alternates with full arm action (on every 3rd ankling) 5 times 20 yards
Ankling + full cycle mechanics double alternates (on every 3rd ankling) 5 times 20 yards
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Week 3
Day 2 Supported front side mechanics (medium)
1 set of 10 repetitions each leg Supported back side mechanics (medium)
1 set of 10 repetitions each leg Supported full cycle mechanics (medium)
2 sets of 15 repetitions each leg Marching
3 times 10 yards Seated arm action (medium)
3 times 1 minute Ankling (fast)
5 times 20 yards Ankling + full cycle singles with arm action
right leg 2 times 20 yards (3-5 singles)
Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg (3 times in 20 yards) 2 sets
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Week 4
Day 1 Supported front side mechanics (fast)
1 set of 10 repetitions each leg Supported back side mechanics (fast)
1 set of 10 repetitions each leg Supported full cycle mechanics (fast)
2 sets of 15 repetitions each leg Marching
2 times 10 yards Ankling (fast)
3 times 20 yards compound set seated arm action medium (30
seconds) immediately followed by Ankling + full cycle singles with arm action right leg 2 times 20 yards (3-5 singles)
compound set seated arm action medium (30 seconds) Ankling + full cycle singles left leg with arm action 2 times 20 yards (3-5 singles)
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle singles with arm action on the right leg 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions on right leg immediately followed by Ankling + full cycle doubles right leg with arm action (3 times in 20 yards) 2 sets
compound set same as above for left leg 2 sets
compound set supported full cycle mechanics with arm action 5 repetitions right leg then immediately do supported full cycle mechanics with arm action 5 repetitions left leg immediately followed by Ankling + alternates (1 ankling between full cycle alternates)
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Week 4
Day 2
compound set Supported front side mechanics (1st half slow 2nd half fast) 1 set of 10 repetitions left leg immediately followed by Unsupported front side mechanics left leg (medium) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics singles left leg 2 times 20 yards (1 ankling between full cycle mechanics)
Same as above for right leg seated arm action (medium)
2 sets of 1 minute
Repeat number 1 for both legs Marching
1 set of 10 yards
Ankling + full cycle alternates (1 ankling between alternates) 4 times 20 yards
compound set Unsupported back side mechanics left leg (fast) 1 set of 10 repetitions immediately followed by unsupported back side mechanics right leg (fast) 1 set of 10 repetitions immediately followed by Ankling + full cycle mechanics alternates with emphasis on arm action 2 times 40 yards repeat for a total of 3 times
Ankling to build up run 5 times 100 meters
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
In the next program there will be a shift from lower body focus to more full body integrated training
Following lower body range of motion training in stage 1 stage 2 will work on lsquoup trainingrsquo important reflexes for running efficiency
Stage 2
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Akima Hiroshi et al Vastus lateralis fatigue alters recruitment of musculus quadriceps femoris in humans Journal of Applied Physiology 92(2) 679-684 2002
Assaiante C et al Development of postural adjustment during gait initiation kinematic and EMG analysis Journal of Motor Behavior 32 (3) 211-226 2000
Baechle Thomas R and Roger W Earle Essentials of strength training and conditioning Human Kinetics Champaign IL (2nd ed) 2000
Boden Barry P Griffin Letha Y and William E Garrett Etiology and prevention of non-contact ACL injury The Physician and Sports Medicine 28(4) 2000
Clark Micheal A Integrated training for the new millennium Human Kinetics Champaign IL 2003
Cook Gray Athletic Body in Balance Human Kinetics Champaign IL 2003
Cromwell Ronita L Newton Roberta A and Les G Carlton Horizontal head stabilization during locomotor tasks Journal of Motor Behavior 33(1) 49-58 2001
Enoka Roger M The pull in Olympic weightlifting Medicine and Science in Sport 11(2) 131-137 1979
Jacobs R and Ingen Schenau Intermuscular coordination in a sprint push-off Journal of Biomechanics 25(9) 953-965 1992
References
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Johnson MarkD and John G Buckley Muscle power patterns in the mid-acceleration phase of sprinting Journal of Sports Sciences 19 263-272 2001
Kurokawa S Fukunaga T and Fukashiro S Behavior of fascicles and tendinous structures of human gastrocnemius
during vertical jumping Journal of Applied Physiology 90(4) 1349-1358 April 2001
Kyrolainen H et al Neuromuscular behavior of the triceps surae muscle-tendon complex during running and jumping International Journal of Sports Medicine 24 153-155 2003
Lephart Scott M and Freddie H Fu Proprioception and neuromuscular control in joint stability Human Kinetics Champaign IL 2000
Lyttle Andrew W Wilson Greg J and Karl J Ostrowski Enhancing performance maximal power versus combined weights and plyometrics training Journal of Strength and Conditioning Research 10(3) 173-179 1996
Mark De Zee and Michael Voigt Assessment of functional series stiffness of human dorsiflexors with fast controlled release Journal of Applied Physiology 93(1) 324-329 July 2002
Martin John H Neuroanatomy text and atlas McGraw-Hill Companies Inc (3rd ed) 2003
Moeller James L and Mary M Lamb Anterior cruciate ligament injuries in female athletes why are women more susceptible The Physician and Sports Medicine 25(4) April 1997
References
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
Training program
Week 1
Week 1 (2)
Week 2
Week 2 (2)
Week 3
Week 3 (2)
Week 4
Week 4 (2)
Stage 2
References
References (2)
References (3)
Academy of Exercise Science
Ooyen Arjen V Graham Bruce P and Ger JA Ramakers Competition for tubulin between growing neurites during development Neurocomputing 38-40 (2001) 73-78
Radcliffe James C and Robert C Farentinos High powered plyometrics Human Kinetics Champaign IL 1999
Seagrave Loren Integration of specific strength and power training for potentiation of maximum velocity and acceleration Speed Dynamics
Seagrave Loren Excerpt Neuro-biomechanics of maximum velocity httpwwwnacactfcaorgarticlesSeagravehtm
Uhorchak John M et al Risk factors associated with noncontact injury of the Anterior Cruciate Ligament The American Journal of Sports Medicine 31(6) 831-842 2003
Walshe Andrew D Wilson Greg J and Gertjan JC Ettema Stretch-shorten cycle compared with isometric preload contributions to enhanced muscular performance Journal of Applied Physiology 84 97-106 1998
Weyand Peter G et al Faster top running speeds are achieved with greater ground forces not more rapid leg movements Journal of Applied Physiology 89(5) 1991-1999 Nov 2000
Wulf G et al Enhancing the learning of sport skills through external-focus feedback Journal of Motor Behavior 34 (2) 171-182 2002
References
Upright Running Mechanics
Purpose of Stage 1
Stage 1
The Program
Arm Action
Arm Action
Seated Arm Action
Training Seated Arm Action
Coaching Queues
Coaching Queues (2)
Coaching Queues (3)
Coaching Queues (4)
Coaching Queues (5)
Coaching Queues (6)
Front Side Mechanics
Front Side Mechanics
Front Side Mechanics (2)
Supported Front Side Mechanics
Training Supported Front Side Mechanics
Training Supported Front Side Mechanics (2)
Training Supported Front Side Mechanics (3)
Training Supported Front Side Mechanics (4)
Coaching Queues (7)
Coaching Queues (8)
Coaching Queues (9)
Coaching Queues (10)
Coaching Queues (11)
Coaching Queues (12)
Coaching Queues (13)
Coaching Queues (14)
Coaching Queues (15)
Coaching Queues (16)
Backside Mechanics
Backside Mechanics
Backside Mechanics (2)
Supported Backside Mechanics
Training Supported Backside Mechanics
Coaching Queues (17)
Coaching Queues (18)
Coaching Queues (19)
Putting Them Together ndash The Full Mechanic
The Full Mechanic
Supported Full Mechanic
Training Supported Full Mechanic
Coaching Queues (20)
Coaching Queues (21)
Coaching Queues (22)
Marching
Marching
Marching (2)
Training Marching
Coaching Queues (23)
Coaching Queues (24)
Coaching Queues (25)
Coaching Queues (26)
Coaching Queues (27)
Ankling
Ankling
Ankling (2)
Training Ankling
Coaching Queues (28)
Coaching Queues (29)
Coaching Queues (30)
Coaching Queues (31)
Ankling and the Full Mechanic
Ankling and the Full Mechanic (2)
Training Ankling + Full Mechanic
Training Ankling + Full Mechanic (2)
Training Ankling + Full Mechanic (3)
Training Ankling + Full Mechanic (4)
Training Ankling + Full Mechanic (5)
Training Ankling + Full Mechanic (6)
Training Ankling + Full Mechanic (7)
Build-up Run Transitioning From Ankling to Running
Build-up Run Transitioning From Ankling to Running (2)
Build-up Run Transitioning From Ankling to Running (3)
Build-up Run Transitioning From Ankling to Running (4)
Build-up Run Transitioning From Ankling to Running
