How to Pose Run: 3 Drills to Increase Your Running Efficiency in CrossFit - TechniqueWOD

** Download our FREE Weightlifting ebook ** Packed with over 50 pages of simple tips, tricks and strategies to help you add 20-30 pounds to your snatch, clean and jerk in less than 90 days. Click here to download: http://flightguide.viprespond.com/you... http://www.FITR.tv Pose Running Drills feat. Von Ralls Today we have 3 drills that you can throw into your warmups that will help develop motor patterns for better movement. Why do you want to move better? I think it's obvious but for you wise asses out there I will give to reasons. Less energy expenditure for a given distance allowing you to do more work in less time, and injury prevention. If you're not sold with these two reasons you don't belong here. Drill numero uno: Wall Drill. Teaching you to move your foot in the desired path. Things to remember: keep the foot relaxed (tense foot = injured foot/leg), use your hamstring not your hip flexor (fatigue will make this obvious), focus on pulling your foot quickly. Do 10 per leg, then take off for a 200m run. Doing a little running after each drill will help you integrate the movement your teaching your body into actual running. Drill numero dos: Ball of Foot Hops. Teaching you to lean at the ankles. Things to remember: keep your hips extended, head forward and chest up. Small hops, allowing your heels to slightly kiss the ground. Do 10 hops followed by 10 running steps followed by 10 more hops. Repeat for a total of 3 rounds during your warmup. Drill Tres: Jump Rope Drill. Teaching you to pull your foot from the ground quickly. Again, focus is on using your hamstrings to pull your foot from the ground, not using your hip flexors. If hip flexors are tired you're doing it wrong. Remember to use the lean for locomotion, not pushing into the ground. Same as above, get 20 good jump rope steps in and run 200m. Do it a few times for good measure. Throw these in your warmups before you run and you should see improvement. I like these drills barefoot or in the most minimal shoe possible. You need to feel the ground to learn to run properly. Plus, if you do it wrong you pay, and we all know the quickest way to learn anything is through pain. Running is just like any other movement. You'll never master it but you can progress for your entire life. Remember, you've been running badly for decades more than likely. It could take months and years to reprogram your stupid body. -Mike For more CrossFit techniques visit http://www.TechniqueWOD.com