Going Long: Training for Triathlon's Ultimate Challenge (Ultrafit Multisport Training Series) by Friel Joe

Author:Friel Joe [Joe, Friel]
Language: eng
Format: azw3
Publisher: VeloPress
Published: 2013-09-13T04:00:00+00:00

FIGURE 8.7

MARCHING DRILL. The next progression is the marching drill. With a full-length mirror at your side for feedback, alternate heel lifts (see Figure 8.7). Start slowly, and gradually speed your transitions from leg to leg. When you feel comfortable with your form, take this drill outside and slowly move forward while combining perfect heel lift with slow forward motion and proper arm carriage. Remember that the goal of this drill is to teach your legs the correct movement pattern. The speed of forward motion does not matter. Indeed, many athletes will find that they make very little forward progress at all.

TOE DRILL. When you feel that you have mastered the marching drill, you can progress to the toe drill. In the toe drill, you complete each heel lift by moving onto the toe of the supporting leg (Figures 8.8a and 8.8b). This drill enhances your proprioceptive skills and increases pelvic stability. It should be done with slow to moderate pacing, as the benefits are balance and strength related.

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