HOW TO LEARN THE POSE METHOD OF RUNNING - Part II
In the Pose Method we learn the skills of falling and pulling, which are based on our perception of them.
Falling means leaning forward from the vertical body position, where the GCM (General Center of Mass) of the body is located along the vertical line going through the ball of the foot on the ground (the support). Why is this so important? Because only from this position the body can fall forward and we can use gravity as a propulsive force to move the body forward.
So in order to use gravity we need the body to be located directly over the support, which means the body position along the vertical line, where the body mass becomes the body weight and at this moment the muscles of the body engage.
Perception of the body weight on support is felt as the pressure on the forefoot or the ball of the foot while we are keeping balance. Leaving the state of balance brings along the reduction of pressure on the ball of the foot. This perception is correlated with falling forward and loosing balance. Then, the balance is restored on the other leg and as well as the pressure on the ball of the foot. So the cycle of falling forward starts again.
However, while falling is happening, one more action is supposed to be done - pulling the foot from the ground. This brings the body's GCM directly over the ball of the other foot on its next support to start falling forward again.
It's necessary to mention here that all our efforts should be directed only to pulling action, because falling is happening by itself, when we allow it to happen. We have to understand that we can't increase the speed of falling by any efforts. The only thing we can do is to keep our body in the Pose stance and allow gravity to do the work. Such a simple cycle of events is the essence of running technique.
Below are several major points we have to go through to learn the Pose Method at the beginning stage:
- Learn to keep your body weight on the ball of the foot. Start from standing on two feet, and then shift to one foot. After that keep the body weight in the Running Pose and change the stance from one leg to the other.
- Learn to fall forward. From the body weight position on the balls of the feet lean forward to the wall, fence or to the partner with various angles of deviation from the vertical line. Try to feel how falling becomes more powerful with the increase of the angle of deviation.
- Learn to pull the support foot from the ground. The first exercise is the "Pony", the second is the "Change of Support" in the Pose Stance. Gradually the difficulty of pulling exercises is increased.
Each exercise should be alternated with a short run of 30-40m. The focus should be on the exact perception of the exercise.
In the first group, it is the feeling of the body weight location on the balls of the feet as the pressure on this part of the foot, and then its reduction, when the body is falling forward.
In the second group, it is the freedom of the body leaning forward and avoiding any attempts to do the "push off" or extension of the support leg (knee, hip, foot).
In the third group, it is the perception of removing the support foot from the ground. This element is the most difficult one and requires an incredible focus. It has nothing to do with the amount of efforts, but with precise timing with the fall, because exactly this element allows us to make the next consecutive fall on time.
So, you have to concentrate on your perception of the body weight location, your leaning forward and producing the pulling action, but not on your efforts or anything else.
Dr.Romanov
