TECHNIQUE DRILLS FOR ADVANCE POSE RUNNING

What is the essence of advanced running technique? How do we see it in the Pose Method®? As we know the Pose Method® is based on three major elements of running technique: Pose-Fall-Pull, which can be learnt through specific drills. In spite of their simplicity all these elements are fundamental at all levels of progression, from the beginner's to advanced. So, what is the difference between perfecting these elements through specific drills at the beginner and advanced levels? Another question is what is the reason for perfecting them from one level to the other?

It is easy to give an answer to the first question, because it's about an obvious desire to progress in performance of these elements and drills from a simple to complex level and translate this progression into our running. The second question is more complicated and has a different emphasis in the Pose Method®. Unlike traditional approaches which use the so called running drills for the development of muscle strength, speed, explosiveness, etc., in the Pose Method® all drills are oriented to the development of perception without any consideration of biomotor abilities. From the Pose Method® point of view these abilities are just a byproduct of perception development.

Perception is a function of our brain, based on signals from our senses, to receive information, process, analyze, memorize it, and bring it to our attention (on conscious and subconscious levels) to the make a decision to do an action.

The Pose Method drills are designed to perfect our perception of the body weight, its location on support (on our foot during ground contact), time of support, muscle tension and efforts, pulling the foot from the ground and the body (GCM) falling forward.

If at the beginner's level these major elements of running technique and related drills are performed in a simple manner, in place, as an isolated movement, without resistance and in slow motion, then at the advanced level all these drills are performed under more difficult conditions, with resistance, faster tempo and as a complex movement which includes all three elements in one drill and their application to running.

Bellow is the short list as an example of such drills for an advance level:

DRILLS

1. Pulling Drills:
   1. In the Pose stance with rubber bands tied to ankles: Pull the foot up with rubber band resistance bouncing on the support leg in one place.
   2. Do the same drill with changing support.
   3. Do the same with rubber band resistance hopping in place.
   4. Run with rubber band resistance for both feet with the partner.
2. Falling Drills:
   1. Run with the partner?s slight push on your back.
   2. Do the same with several first steps resisting the push: Resist - lean forward reps.
3. Sharpening & Awareness Drills:
   1. Run alternating the angle of the body lean forward: more lean/less lean. Feel gravity pull and acceleration of the body.
   2. Run un-weighing the support foot: place the body to lean forward position and quickly pull the foot from the ground. Feel the constant fall forward.
   3. Run with a short rubber band around ankles. Feel the rhythm of pulling.
   4. Run downhill with 2-3 degrees of inclination. Feel the pull of the foot from the ground more precisely. Alternate all these drills with running, keep it effortless and weightless, keep the time of support short, and pull the foot from the ground quickly. Try to preserve the perception of it.

Dr.Romanov