CHANGE OF SUPPORT DRILL

This element is the foundation of the Pose Method of running and basically is the model of Pose technique. As a model it is a very simple form, a position simulating very closely, but not fully, real running.

Change of support is the function of falling forward from the Pose, which is a vertical and balanced position of the body on support. As you know, you can't move forward unless you move out of balance-lean forward. This is where the forward movement comes from. But this is only half of the deal. If you don't get back to the falling position again, in your upcoming support on the other leg, you are not capable of moving forward.

So change of support is a multipurpose and multifunctional task. On the one hand, it is the action of disengaging our body from support and on the other hand, it is a preparation for the next support, as well. While you are disengaging from support, your body is supposed to be off the ground, or more precisely, from your support foot, but at the same time, exactly this foot should be pulled off from the ground in order to catch up the body already moving forward. But this is not the end. After all the same foot is going to be the one landing for the next support.

Well, the question of what to do and what not to do seems to be quite complicated. That's why while describing running technique (if they do it at all) conventional authors teach to perform basically all of these tasks together and plus others, which we don't even go through, such as lifting the knees (drive), arm work and breathing, as well. Needless to say, that such complex performance can't be done and controlled by conscious mind and focus, because of the time frame and coordination limits. Therefore we have to make a choice, what our task and action should actually be and focus on it.

We have to understand that in a chain of running motion activity there is a main thing for us-the action, which cannot happen without our deliberate attention and focus. This is the action, which allows us to continue our running cycle of falling from one support to the other. The rest of the running cycle just happens by involuntary muscle-tendon efforts, and the use of some other gratuitous forces, such as gravity, ground reaction force, etc., which are involved automatically as part of the system of movement.

Change of support drill therefore is designed to simulate, in close proximity, this task, but in the absence of real dynamic of movement of running, which we have to understand. The first deviation from the real performance is that we have to unload the support foot from the body weight by artificial bouncing, which happens in running almost automatically by elastic mechanism (stretch-shortening effect). So during change of support drill we need to make some small and light bounce with our hips to get this effect.

The second challenging thing is to make the pull of the foot from the ground. Why is it so difficult? Because of our instincts (for "security purposes") landing is a priority, which makes us move an airborne foot to the ground instead of pulling the other foot from the ground. This, seemingly, slight difference, which motion is a priority for our focus and action, makes our run look and feel completely different. Priority in moving the foot to support, first of all, postpones our pulling the foot from the ground; second, it reduces elasticity, and third, it creates the base for receiving an impact on landing. Consequently you get harder impact on your body, longer time on support, lower step cadence, etc. This comparison makes clearer the importance of our right choice, but it doesn't make it easier to perform it right, because our ingrained habits are very conservative and you have to fight with them very hard on both conscious and subconscious levels.

How to overcome this? The answer lies in not just drilling, but in full understanding of the role and function of this drill, in strong focus and constant attention. Start from a simple form of changing support drills and move to more complex and dynamic ones. Work on your elasticity level (jumping rope drills) and pulling action, then get them together in one motion-change of support.

Dr.Romanov