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.
HD file size: 193 MB
SD wmv file size: 105 MB
SD mov file size: 50 MB
Please note: For smoother viewing of HD videos, please download the entire file to your hard drive before watching it (right-click and choose Save Link As...).
Additional reading: A Theoretical Template for CrossFit Endurance Programming by John McBrien, published Sept. 15, 2010.