To celebrate form week, THE GOAT subcontracted out the Q to championship winning coach Leslie Payne, head coach of Track and Field for the Meredith College Avenging Angels. Turns out we were run wrong….
Not Lunges though. Coach said our lunges were “The Greatest The world had ever seen!” At least that’s what I heard.
Now the Backblast from the Coach:
1. High Kicks – walk, kicking your straight legs up in front of you, as far as you can.
2. Knee Pulls – Pull knee to chest and roll up on toe of the straight leg… alternate legs as you move forward
3. Quad Pull – Bend knee and grab ankle behind you, roll up on toe of the straight leg, alternate legs as you move forward
4. Figure 4 – Cross R. ankle across body to L. Knee, and pull up on ankle as you roll up on toe of the straight leg. (Making the #4 position).
5. Hip Seat – Same position as Figure 4, but keeping torso upright, sit as if you were going to sit in a chair.
6. Full Leg Stretch – keeping knee soft, lean into the leg, pushing all your weight through your glutes… at the same time, reach down and pull up on your toes. Key is to bend knee as much as possible to get to your toes.
7. Swimming Arms – forward and backward – from the shoulder
8. Side Shuffle Jumping Jacks – can sub side lunges here!
9. Forward lunges with a twist – ok to let knee touch ground (to insure proper form) [
10. Backward lunges with a twist- ok to let knee touch ground
Try NOT to let your heels touch in any of the following drills:
9. High Knees – key is to lean forward, not back!!! Get knees up, while moving forward – do NOT forget to use proper arms! NO PLAYING THE DRUMS
10. Butt Kicks – Kick your heels up to your butt, as quickly as you can, while moving forward. do NOT forget to use proper arms! NO PLAYING THE DRUMS
11. Power Skips – Powerful skipping, using running arms!
Running Form Cues:
1. Shoulder and neck relaxed
2. Arms at hip level and keep them bent!!! NO DRUMS
3. Slight lean forward
4. Keep head steady and looking forward
5. Try to make sure you have a bend in your knee, when you land and push off – I did not really go over this individually, but several form drills that we did not have time to do.
6. Activated glutes and loose hip flexors will help stride length!!!
~ Hip Flexor Stretch – on one knee and tighten glutes as you push hip forward
~ Reverse Bridge – squeeze glutes, hold for 3 – 5 seconds and release
Nutrition:
1. NEED to eat something before a morning run – overnight fast will not provide fuel for your run – Good idea to have some protein and carbs (PB & Honey/Jelly, trail mix, bar w/water – avoid dairy). A little caffeine is good, too!
2. Chocolate milk is a great recovery drink!
3. Good idea to make sure you have protein at every meal!!
Wuerffel’s Note: We also did some core strength exercises. For example, we did Russian Hammers, during which you’re supposed to keep your torso straight, not turn from side to side. Arms only move….who knew?!? We also did Peter parkers with a straight leg extension, which helps running form.
Coach Payne also sent along some fliers on nutrition and training, which I will post to The Goat slack channel.