In Coaching, CrossFit Endurance, HD Videos, Running

November 13, 2012

Video Article

At the CrossFit Endurance Trainer Course, Doug Katona talks about coaching tools for running. In this video, he highlights drills for pulling.

He starts by reviewing what it means to pull the foot beneath the hip low, medium or high.

“The lower you pull, the slower you go,” Katona explains. “The higher you pull, the faster you go.”

The first drill is a single-leg low pull.

“You’re gonna come out of that lean and then pull.”

Here, Katona emphasizes the importance of posture as opposed to “lookin’ around on the ground for loose change.”

“Look up,” he says. “Ground’s not going to do anything to you, I promise.”

The next drill has attendees’ backs to the wall. They step out about 4 inches to practice the pull.

“If you’re kicking out the back, you’ll kick the wall,” Katona explains. “But I also want you to watch that you’re not using that hip flexor.”

Afterward, he reviews drills where athletes are facing the wall, and, finally, he delivers another for hamstring awareness.

“Make sure you can feel that hamstring in that proper pulling-the-foot-under-the-hip (position),” he says.

8min 46sec

HD file size: 193 MB
SD wmv file size: 105 MB
SD mov file size: 50 MB

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Additional reading: A Theoretical Template for CrossFit Endurance Programming by John McBrien, published Sept. 15, 2010.

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3 Comments on “Coaching Tools for Running: Part 2”

1

wrote …

“The lower you pull, the slower you go,” Katona explains. “The higher you pull, the faster you go.”


Acording to Pose theory I think it should be explained the other way around: The slower you go (less falling), the lower you need to pull and the faster you go (more falling) the higher you need to pull.
It’s how fast you are falling that determines how high the pull needs to be.

2

wrote …

Can someone explain what he's doing for that last drill with the 'leg pumps'?

I see he's got one hand on the heel, and one hand on about the knee.

3

wrote …


Re: Leg pumps. Hand on the knee is preventing her from throwing the knee forward, using hip flexors. Very little pressure on the knee; more or less guiding it. Hand on the heel is adding pressure to the lower leg, forcing the hamstring to contract.

Think of putting food in your mouth and your other hand is applying pressure at the wrist. You would feel tension in the bicep.

Here's another video showing the leg pumps, but done a little slower - http://youtu.be/idPTzdpNiCQ (wfs). Start around 5 minutes in.

Hope that helps

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