At the CrossFit Endurance Trainer Course, Doug Katona talks about coaching tools for running. In this video, he highlights positioning.
To keep it simple, think of dropping the foot underneath the hips then pulling it right back up.
“A lot of people, when they start to learn the proper mechanics, they really want to focus on landing here and pulling. But you almost see them kind of bounding down the road,” Katona continues. “So if I could, if I saw you run, I would put my hand right on top of your head and your head wouldn’t hit my hand as we run by.”
Just like in a front squat, the torso should be straight and the chest high, he adds.
“Straight lines—good way to fall,” Katona says.
To demonstrate the lessons, he has attendees do a bunny-hop drill where the heel just kisses the ground.
“If you’re hearing a lot of noise out of your feet, what do you gotta do?” Katona asks. “Just don’t jump so high.”
HD file size: 215 MB
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SD mov file size: 56 MB
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Additional reading: A Theoretical Template for CrossFit Endurance Programming by John McBrien, published Sept. 15, 2010.