Friday, July 18, 2008

Ladder of Success!

Found this Strengthening Drills Video very Interesting!!
The Gouchers and the rest of Nike's Oregon Project group, coached by Alberto Salazar, do "an hour a day of non-running exercises--a set of 12 separate drills that are designed to strengthen and protect various parts of the body."

Most world-class runners do some sort of stride drills after their daily workouts.
By Martin Dugard PUBLISHED 08/29/2001

Over years of running, inefficiencies can creep into your stride. Often, an injury changes the way you run. Or maybe one leg has become stronger than the other for some reason, or you've started swinging your arms across your chest too much.

Stride drills can help. Most world-class runners do some sort of stride drills after their daily workouts. They know these simple exercises optimize their stride by searing proper mechanics into muscle memory. Niggling flaws work themselves out, posture improves, forward movement is accentuated. Following are four excellent stride drills to incorporate into your running program (a level grass field is the best place for them). Aim for two to four of each drill per session and cover at least 50 meters when you do each one.

High knees
Just like it sounds. Drive your knees skyward with each stride, like a drill major in a marching band. Don't worry about forward speed. Simply lift those knees high. This drill strengthens your hip flexor muscles and improves your push-off power.

Butt kicks
Almost the opposite of high knees in that you're doing an exaggerated back kick. Literally, you should be "kicking your butt" with the heel with each stride. This drill stretches and strengthens your quadriceps muscles.

Yep, just like you used to do in grade school. Use a slightly exaggerated arm motion to propel yourself upward and forward. Skipping improves your coordination and push-off power.

As if you were jumping from one rock to another, exaggerate your normal running stride's height and length. Run in slow motion, alternately letting each foot do all the work of absorbing impact, then pushing off. This drill improves coordination and strengthens glutes and calves.

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