AlertThe 2015 TCS New York City Marathon application will open January 15 and close Februrary 15. Learn more about entry guidelines

Tight Rope

A two-part form exercise that improves balance and joint stability, and develops power in the hamstrings and hip extensors

Tags: high school, form

 

Instructions:

Part 1:

  1. Walk on a line representing a tight rope, placing one foot in front of the other, balancing with the arms as needed.
  2. Start with relatively small steps and gradually increase the stride length.

Part 2- Goose Steps:

  1. Lengthen the stride and take bigger and faster goose steps across the tight rope.
  2. Keep the legs straight with the knees locked. Lift the legs in front of the body and pull them back down quickly and forcefully so that as the feet land they immediately pop off the ground.

Performance Points:

Overall:

  • Look straight ahead, not down at the ground.
  • Stand tall.

Goose Steps:

  • Stay on the balls of the feet.
  • Push off the ground rapidly and powerfully to move with a quick springy leg action.
  • Keep the legs straight and move them only in front of, not behind, the body.
  • Keep the elbows bent at about 90 degrees and swing the arms in opposition to the legs without crossing the midline of the body.
  • Swing the arms from the shoulders, not the elbows.

Training Specifics:

Duration / Reps:

  • Beginners: 3-5 repetitions on a 15-30 meter straightaway
  • Experienced Athletes: Up to 5 repetitions on a 50 meter straightaway

When: Before or after the main workout; or during a series of form drills repeated several times as the main workout

You Need: A straightaway and line for your tight rope

Benefits:

  • Develops balance and joint stability, which helps prevent counterproductive and inefficient movements and injuries
  • Develops power in the hamstrings and hip extensors, which enables more forceful push-offs for faster running

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

Youth and Schools