A review session of lessons learned during the fall strength training - specific to endurance athletes.
(1) Single Leg Development is King
Sport is a multitude of single leg activities - you are on 1 foot at a
time while running, producing force down onto the pedals one piston
action at a time. Develop movement in one unified action at the ankle,
knee, and hip.
(2) Rock the Ankles
Mobility of the ankle drives how the body moves and functions.
Triathletes go from the sport of cycling which requires limited range
of motion (ROM) at the ankle joint, then, are asked to get off the bike
and run which requires full range of motion. Brick training adds extra
stress. Therefore, maintaining an appropriate amount of ankle
dorsiflexion is important for proper function, especially during
running.
(3) Stabilize the Hips
What is one aspect of becoming an efficient runner? If you've ever watched Chrissie Wellington run, she is as efficient as they come - no postural sway, very rigid
through her core which allows her to turn her legs over with ease and efficiency. There is little dampening effect with each foot strike; leads into my next point
(4) Pillar Strength
Rigidity through the core and the ability to apply a force while maintaining rigidity will allow for a greater transfer of energy - propulsion in the water, turnover while running, etc. This is more than just doing crunches. Planks, their variations, and various belly presses will all help with develop the necessary core strength to stabilize the spine.
(5) Keep the Hips Flexible
We'll talk about primarily the hip flexors here. Due to the nature of the sport, triathletes will spend more time on the bike in a hip flexed and compromised position. The need for keeping the hip flexors long is great. Limited flexibility may compromise or limit your hips ability to extend
properly while running, hence, compromising the ability to apply force into the
ground while running.
- Coach Vic Brown
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