The human body is no different than a wheel and must function by the same laws of physics, says Brian MacKenzie of CrossFit Endurance.
To get the body trained in this manner, MacKenzie runs a group of athletes through a series of drills at CrossFit HQ in Scotts Valley, Calif. The first uses sets of hops and then “leaning hops” to help the athletes understand gravity’s role in running. Another drill involves leaning forward and focusing on quickly pulling the heel underneath the hip after the trailing leg leaves the ground.
“So every single person — whether they run well or they run like shit — is gonna essentially get to the same position, which is where that foot’s underneath your hip and you’ve got one foot underneath your general center of mass,” MacKenzie explains.
The goal is to create positions that maximize efficiency and prevent heel striking, which translates into hitting the brakes.
“The drill’s purpose is to get you to rewire and understand exactly where you should be pulling to,” MacKenzie says.
Originally published – Dec. 2016.
Comments on Pose Running Drills: Lean and Pull
Take a look here for a great explanation on the purpose of running drills and strengthening and flexibility exercises:
Check out this short video playlist of Pose Method Running Drills and Strength and Flexibility Exercises I recorded back in 2018:
https://youtube.com/playlist?list=PLnloz39j5gzlZDWOriiWW0cajMy5SMTF2
Use those drills and exercises with your clients/athletes and classes to help them develop better perception of Pose, Fall, and Pull, especially in the General and/or Specific Warm-up portions of training sessions.
Always send them out on a short (20-30 meters) run to apply the intended focus of the drill or exercise they are working on, in the actual run.
See how far you can ramp up Intensity (speed and/or distance) with running, until Technique degrades. Find out where that is, and drill, drill, and drill, until ramping up the intensity again, to see if you can maintain and execute Technique better.
The goal is to make running (more) effortless and improve performance, and at the same time reduce pain and injury, by teaching, learning, practicing, and training running technique!
Have fun!
Albert Lu CCFT/CF-L3, CRTS
Great drills, so efficient to use in class!!
Pose Running Drills: Lean and Pull
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