In this series on improving running performance, Brian MacKenzie and Doug Katona demonstrate drills utilizing the Pose Method of running.
MacKenzie says many problems he sees coming out of his CrossFit Endurance seminars are related to calves, feet and ankles. One of the issues is not allowing the heel to “kiss” the ground.
To utilize proper ankle flexion and muscle elasticity from your knee to your foot, MacKenzie’s drill is to jump rope in place while allowing the heel to kiss the ground. If you try to jump only on the balls of your feet, you will immediately notice that your calves seize up, MacKenzie says. The next progression is alternating feet while jumping rope.
To use the hamstrings and not the hip flexors, MacKenzie’s fix is having his athlete pull his leg up into the Pose position, then resist a downward pressure MacKenzie exerts on that foot. The retest is running place before returning to the jump rope and progressing to interval running.
Video by Again Faster.
Additional reading: The Basics of Pose Running Techniques by Brian MacKenzie, published Dec. 1, 2007.