A running drill with deliberately shortened strides and high cadence, used to groom foot placement under the hips and build conditioning with low impact.
유산소맨몸Gait cycle
시작
끝
주동근
대퇴사두종아리
협응근
둔근햄스트링고관절 굴곡근코어
장비
맨몸
패턴
Gait cycle
준비 자세
01Find a flat 10 to 30 meter stretch or run the drill in place.
02Stand tall with a slight forward lean from the ankles.
03Set the arms in a running position with elbows near 90 degrees.
04Warm up with easy jogging first.
수행
01Run with quick, small steps that land directly under the hips.
02Keep ground contact time short, popping off the forefoot.
03Hold a cadence noticeably faster than your normal run.
04Keep the arms driving quickly in rhythm with the feet.
05Continue for the planned distance or time, then walk back to recover.
체크포인트
-Feet land under the body, never reaching out front.
-Cadence stays fast and even from start to finish.
-Posture stays tall with hips under the shoulders.
-Contacts are light and springy, not heavy or slapping.
흔한 실수
-Letting the stride creep back out to normal length.
-Sitting into the hips instead of staying tall.
-Tensing the shoulders and letting the arms go across the body.
-Slowing the cadence to make the drill feel easier.
프로그래밍 노트
-Use 4 to 6 runs of 15 to 30 seconds as a warm-up or technique drill.
-Inside conditioning circuits, use 20 to 40 second bouts with equal rest.
-Pair with normal-stride running to transfer the quicker cadence.
