This exercise is a great beginner training cue and drill. It helps practice the element of an active landing which is critical to maintaining stability and absorbing impact forces during running. If you’re very heavy on your feet this is a good place to start adding a bit more bounce into your stride.
An active landing is where the glutes (buttocks) and hamstrings are engaged as you contact the ground. When you’re very strong in the hamstrings and glutes this process tends to happen automatically, but in the early stages as you’re building strength and coordination, you may need to think about it a bit more.
Coordination and running. This drill helps get the feel for turning the glutes (buttocks) and hamstring muscles on at the moment of ground contact.
How to:
1. Find a post or a tree to support yourself.
2. Stand on one leg with knee slightly flexed - keep your spine
long and eyes ahead.
3. Start with the thigh raised and then pull the leg back towards
your body and lightly scuff the ground with the back of your
forefoot - don’t smash the toes into the ground.
4. Gently engage your glutes and hamstrings as you contact the
ground so you feel a slight catch as the foot makes
contact.
5. Recover the leg quickly by pulling through with the hamstrings
as you raise the knee.
6. Swap sides after 20 seconds
Do: Two sets on each leg of 20 seconds.
Final tip: This exercise is best done on packed sand so you don’t over-stress your hamstrings. Check out the video demonstration on the resources page for more information.
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