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Fast leg run. Start with the beginning level just bouncing forward at a jogging phase, lift the knee up, hill up, toe up and cycle the leg. Use the arms by driving the elbow back and stabilize the core by sucking in your belly button in and tucking in the back. That gives us greater force at the ground. This is great for increasing acceleration and speed on the base path.
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Step down on the ground. That is the key to propelling and moving the body for greater acceleration.
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Next, let us do intermediate level. Now, it is a one two up down with the right, one two, up down with the left alternate legs. Change the firing pattern from the brain of the muscles. Remember, bring that knee up in front, the hill up the hamstring and the toe up toward the shin. Then step down on the ground. Half of running is the lifting part, the other half is stepping down to the ground with greater force. Maintain good posture and aggressive arm swing.
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Advanced level. Now, we go one, two, right, right. We do it twice. We explosively fire that leg. Knee up, heel up, toe up, and step down on the ground.
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Remember, lock in your core, suck in the bell button and tuck in the back. That helps to generate greater force at the ground that propels and moves the body for greater acceleration and speed on the base path.
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Down and back is one repetition. Do three sets of three repetitions.
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Transcription by:
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