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Race Walking Martin Rush National Coach Mentor England Athletics, Endurance

Dave Rowland National Coach Mentor England Athletics, Sports Science Support

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Race Walking Aim -Provide a template for review and analysis of walk technique -Lead from this into anatomical framework and strength and conditioning prescription

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Race Walking Plan -Video comparison from coach perspective of walk action -Summarising issues raised by analysis

-Breakdown of muscular skeletal issues -Creating technical change

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Stride point: Toe off

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Stride point: Point of maximum heel height on recovery

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Stride point: Mid-stance, Note heel height/knee angle

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Stride point: Full stride

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Summary -Similar flight times we have only one athlete attracting judging attention -Height of recovering heel -Angle of recovering shin with ground -Height of foot above ground at mid-stance -Drive upwards rather than forwards

-Potential causes -Motor recruitment – skill learning -Injury issues -Physical conditioning issues -Mobility issues

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Physical conditioning – what’s

happening

-Greater lordosis -Less ability to switch on hip flexors rapidly and generate power -Leads to greater need to actively recover leg with hamstrings -Leads to higher heel recovery -Less hip rotation -Greater need to get extension through back for stride length -Less activation of SSR in hip flexors can result in a ‘cheat’ of using hamstrings to shorten lever and aid recovery -Reduces adductor contribution to recovery -Greater hip drop -Low recruitment of hip stabilisers -Greater compensation of arm action across body -Reduced ability to produce force off a ‘loose’ structure

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Muscle Function No muscles ‘push’ ‘Push’ created by levers and ‘pulling’ Fix one end/stability to pull and thus ‘push’ Stable pelvis essential – Force production • Muscular contraction • Stretch Reflex

– Efficiency (minimal leakage) www.englandathletics.org www.englandathletics.org/east


Trunk Stability Pelvis central to force management – Connects lower limbs to upper body – 30+ muscles

Pelvic instability affects force production and control Failure to stabilise produces compensations elsewhere

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Importance of trunk stability Mechanical base for motion of the distal segments Many extremity prime movers attach to the core Deep muscles are active before initiation of extremity movement. “Proximal stability for distal mobility� www.englandathletics.org www.englandathletics.org/east


Conditioning Movement Competence Movement Quality Train movements rather than muscles – relationships

Control, ROM, Repetition, Load Double Leg vs Single Leg (load) Isolate, Static, Dynamic, Integrate www.englandathletics.org www.englandathletics.org/east


Conditioning Develop physical qualities – Strength, speed, power, strength endurance

Bring these together in the ‘event’ But develop outside of the ‘event’ Exercises unlikely to match the event movement

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Adaptation

Strength

Endurance

Stability

Name

High Force Strength

Strength Endurance

Activation, core stability, control

Intensity of movement

>80% RM

60-80%

<30% RM, skill focus

RPE

Hard to maximal

Hard to maximal

Moderate

Volume

3-6 sets, 1-6 reps, 5-8 s isometric

3-5 sets, 5-10 reps 30-60s isometric

3-5 sets, 10 + reps, 30-60s Isometric

Frequency

1-3/week

2-3/week

>3/week - daily

Fatigue

Not needed

Necessary

Necessary

Muscle adaptation

Fast twitch hypertrophy

Whole muscle

Slow twitch hypertrophy, increase length

Functional Adaptation

Increased force capabilities

Increased strength endurance

Improved functional movement

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Conditioning Interventions Trunk Hip Mobility Lateral Stability Hip Strength Hamstring Strength Adductor strength

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Intervention Options Trunk 5 exercises – Reverse crunch , heel lifts, Front Plank, Aleknas, Loaded Plank

Hip Mobility – BW Squat, SL Squat, Overhead Squat, Lateral Squat, Split Squat, Duck walks

Lateral Stability – Clams, Leg Lifts, SL Squats, Band Side walks, Fire Hydrants (Stdg), Hop & Fix www.englandathletics.org www.englandathletics.org/east


Intervention Options Hip Strength – Squats, Olympic Deadlifts, Romanian Deadlifts, Bulgarian Squats, Step Ups, Split Bounds

Hamstring Strength – Hip bridges, RDL, Elevated Split Squat, SL RDL, FB Hip Lifts, Split RDLs

Adductor Strength – Band Cross overs, Sumo Squats, Lateral Squats www.englandathletics.org www.englandathletics.org/east


Circuit Glute Medius

Hip Mobility DL

Glute Medius

3 sets 10-15 reps

Hip Mobility SL

Hamstring

Adductor

Hip Mobility SL

Hamstring

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Dynamic, Integrated, Loaded

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Scheduling Circuits ‘mixed ‘Series’ Strength Session – 1-2 x /week (phase)

Before Training After Training Within Training www.englandathletics.org www.englandathletics.org/east


Skill:Conditioning Links Strong Heel; Rolling Foot Strong Hip; Active pull Flat Hips ‘Fix’ Stomach; pull on rope

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And hereâ&#x20AC;&#x2122;s one we did earlier

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Martin Rush & Dave Rowland EAA conference 2012  

Leeds Conference 2012