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Technique Strides

A form exercise that reinforces strengths and eliminates weaknesses in runners' techniques

Tags: high school, form

Instructions:

  1. One at a time, have runners stride down a straightaway at a fast but controlled pace.
  2. Observe each runner.
  3. Immediately after they run, talk runners through what you saw and how they can improve on the next stride.
  4. Repeat several times, reviewing their form after each stride and shifting your focus to different aspects of form every few strides.

Performance Points:

  • Sprinters should run at 80%-90% of racing effort.
  • Distance runners should run at finishing sprint pace and/or race pace.
  • Keep your feedback specific and constructive.
  • Clearly identify runners' strengths as well as areas for improvement.
  • Focus on only one or two corrections at a time.
  • Challenge runners to take the lead in identifying the strengths and weaknesses in their form.
  • Confirm that they understand your instructions for improvements; you might need to think of different ways to give the same instruction in order to find something that resonates with a particular runner. Sometimes, a demonstration can be the clearest instruction of all.
  • Never force adjustments; they shouldn't be uncomfortable or painful.
  • Allow for complete recovery between strides.
  • See Form 101 for form fundamentals to emphasize.

Training Specifics:

Duration / Reps: 5-15 strides, with recovery time in between

When: As the main workout

You Need: A 50-100 meter straightaway

Benefits:

  • Reinforces strengths and eliminates weaknesses in runners' techniques

Other Form Videos

Form 101: Introduction

Form 101 is a five segment series explaining the fundamentals of good running form. This segment covers the importance of teaching good form and six guidelines for approaching form training.

Tags: high school, form

Form 101: Leg Movements

This segment focuses on elements of the leg movement that lengthen the running stride and increase turnover for faster running, and that promote comfortable, injury-free running.

Tags: high school, form

High Skips

A form exercise that develops powerful push-offs and greater knee lift; trains the body to use the elastic energy stored in the muscles and tendons; and develops strength, power, and endurance of the quads, hamstrings, and glutes

Tags: high school, form

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