Endurance Handbook

AN INTRODUCTIONTO ENDURANCERUNNING

SECTION 7

The Trunk The back and abdominal muscles must be strong as there is considerable involvement of these groups in maintaining a solid, erect posture. The back must be straight but remain relaxed to ensure tension is not created in the body and to ensure maximum efficiency in the technique. WEB COPY ©EVEQUE The Hips The hips should be swung well forward to enhance the stride length but at the same time the hips should simulate a wave-like motion reaching a high point when the supporting leg is straightened in the vertical position and a low point during the recovery when it passes the straightened leg. This helps to avoid total rise and fall of the body, therefore keeping the centre of gravity fairly constant. The Shoulders and Arms A powerful arm action should be used to drive the body and legs forward. The action is over a wide range and the elbows should be maintained as near as possible to the body at 90º flexion. The elbow should be pulled high behind the body and the arms should swing across in front of the body with the hands rising to level with the sternum or breast bone. Shoulders should be kept square to the direction of the movement. Group Observation Having carefully explained the basic technique of race walking, the young athletes can work with partners or small groups and observe each other’s actions. • Is your partner maintaining contact with the floor? • Is your partner holding their trunk and head erect or are they leaning forwards and backwards? • Is the head rolling from side-to-side? • Is your partner keeping the knee straight after planting the heel? • Is your partner using their hips correctly? • Could your partner increase their stride length? • Are your partner’s shoulders being kept square? • Does your partner have good arm swing? Young athletes who have developed a good walking technique can now become demonstrators and they can demonstrate their technique to their peers. Summary of Technique WEB COPY ©EVEQUE

WALKING

1 One foot must be in contact with the ground at all times. 2 Head and trunk to be kept upright with a 5° forward lean.

3 Strike off the ground with the heel of the foot and ensure a straight leg action. 4 Roll the sole of the foot, push up to the toes, which will increase stride length. 5 Hip action - maintain the swinging forward. 6 Arm action - prevent over-swing.

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