Hey guys its JP and this time we are going to go over a few simple ways I help runners
improve the way they PUSH OFF as the ground as they run! This is important as improving
propulsion can help you RUN FASTER. This is because the more force you generate as you
push off the ground, the farther you will move FORWARD. With a bigger step, this ultimately
leads to FASTER TIMES!
Now, here are just a few ways I work on a runners ability to push off the ground as
they run, so they can improve their running performance.
The first exercise I will go over is the Supported Single Leg Heel Raise. The reason why I want
to include this one in this video is because the calf muscles play a HUGE role in propulsion.
Therefore incorporating calf strengthening exercises may be beneficial. I love this specific
variation as this is a way to strengthen the calf muscle in a single leg position without
worrying about the balance aspect of a standard single leg heel raise. This one was inspired
by one of my colleagues Chris Johnson. Anyway, to do this one, place one foot on an elevated
surface like so. Now, just remember that the foot on this surface should really only be
used for balance, so minimal weight should be going through it. You can place a ball
as shown to really enforce this. Then, the cue I like to use to initiate the movement
is to push down from the ball of the foot, and raise straight up. I use these cues to
specifically keep an athlete from performing compensatory strategies. This would include
curling from the toes. Doing so decreases the amount of work the calf muscles would
have to do; therefore decreasing the benefits of the activity. Curling from the toes may
also teach movement patterns, which may not be favorable for long distance runners as
curling from the toes as you run may place unnecesary loads in the feet. The other compensation
is leaning forward excessively. Staying upright when doing this really focuses on targetting
the calf muscle, which is what we want. Anyway after raising up on the heels, gently lower
down and repeat. As I mentioned in a previous video, to make this harder, you can incorporate
increased weights or change the tempo by increasing speed when raising up and slowing down the
speed when lowering.
Now, another exercise I incorporate to improve a runners ability to push off the ground is
the Step Up and Over. This is a way to work on loading through the foot! If you watch
closely, this mimics a similar movement pattern the foot has to go through as you begin to
push off the ground. Also, it incorporates strengthening of the quads, which also play
a role during propulsion. With this one, I typically use a step as shown, but you can
actually do this without one initially to learn the movement. Anyway to do this one,
place the foot on a small step. This can easily be replaced with something like a stack of
books as long as it stays stable and does not move for safety reasons. Once you are
set up, push straight down through the ground with the front leg and get into a tall position
as shown. Make sure the knee is extended and the torso is upright. Then, gently tap the
heel down in front of the step. This is the most important part of the exercise because
during this moment, you are working on loading through the foot and are rolling off it. It
is this specific moment which is similar to the movement pattern seen as you begin to
push off the ground. Anyway, once this occurs, place the front foot flat on the ground, then
reverse the movement....and you can repeat it. Make sure to keep these movements controlled.
Once you master this one, you can further challenge yourself by holding weights or increasing
the height of the step.
The last exercise I wanted to touch upon in this video is the Single Leg Pogo Jumps. Remember
that running largely involves energy storage and release from the tendons. This is why
incorporating a plyometrics may be beneficial as well. I wanted to incorporate this variation
specifically as this biases usage of the ACHILLES TENDON, which plays a huge role in this phase.
To do this one, go onto one leg. Try to keep the body tall and upright. Then, as you land
try to land on the ball of the foot. Now, the big difference with this specific variation
is that you want to try to keep the knees stiff and try not to actively bend too much
from this area. By doing so, this targets more of the achilles tendon, which is important
in propelling you forward. Also, try to keep the landing short and quick. You want to minimize
the amount of time on the ground as possible as this will also bias the tendon more. This
concept is also important in running as minimizing contact time on the ground typically leads
to quicker steps, which ultimately improves running speed as well. Now, to challenge yourself
more, all you really need to do is jump higher. However, just remember not to compensate by
increasing bend from the knees or increasing contact time on the ground. I typically do
this by incorporate a metronome to really standardize this. Typically the slower the
beats, the athlete will have to jump higher to match it...therefore increasing the difficulty.
And those are a few ways to work on the way you push off the ground as you run. I hope
you found the exercises and my insight on them useful. Let me know what you guys think!
Anyway, as always, THANK YOU FOR WATCHING!