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Coaching Tools for Running: Part 3 by Doug Katona - CrossFit Journal

In Coaching, CrossFit Endurance, HD Videos, Running

November 25, 2012

Video Article

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

The first is a partner-lean drill where one person quite literally falls into the hands of another and then runs in place.

“As the coach, I’m gonna go, ‘Is he pulling underneath? Are his heels kissing? Is his head up? Shoulders up?’ And as soon as he did that, I should not feel any change in the amount of pressure on my hands,” Katona explains.

Next is a drill where one person holds the other person’s hips while he or she is in the classic figure-4 lean. When the partner lets go of the hips, the runner’s first response must be to pull the heel beneath the hip, Katona notes.

“The governor on speed from the fall is your cadence,” he adds. “So the more you lean, you have to have confidence that you can keep that turnover going.”

The drill also can be done without a partner, Katona says.

“Come out of the lean and pull immediately,” he says. “Understand how to engage that hamstring.”

7min 39sec

HD file size: 167 MB
SD wmv file size: 92 MB
SD mov file size: 45 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.

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