These 3 drills will ensure Pose success!
For those of you that have been coming to the workouts, I hope you know that you are among a unique group that understands that learning Pose is a challenge but the rewards are worth the effort!
There are 4 things to practice that will ensure success:
1. Learn the Pose: relax, soft knees, weight on the ball of your foot- this will also help you with balance
2. Pulling: once you 'get' this movement, you will just have it!- try practicing in front of a mirror- then you can see and feel at the same time, just think about pulling your foot UP under the hip- remember when you drill, exaggerate the pull, pull your foot all the way up under the hip, when you run, you only have to pull the foot up enough to break contact with the ground
3. Falling: practice a lot! Use a wall and start really close and then move further away as you get more comfortable- when you go running pick a fall point that is near and just run fall point to fall point- as you get more comfortable, make your fall point farther away
4. Cadence: 180 total, 90 per foot/minute- practice in place, shifting your weight side to side in this cadence then just let yourself fall just enough to start moving
When you are out running, focus on finding your cadence and then use it to establish your up-2-3 pattern, recheck yourself every 5-10 minutes, you can always walk for a little bit then do a few drills to restart- listen to your body,
Please don't hesitate to contact me with any questions or comments
Valerie
Metronome--for running cadence
Here is the link to a metronome to help you run with a cadence of at least 90 BPM...If you place an order for 3 or more, it is FREE shipping and no tax!!! What a deal!!--They are $22.75 each when you order more than 3.
http://www.metronomes.net/SeikoDm50.htm
Tri-ing Hard and Livin EZ! o^o o^o o^o o^o o^o o^o o^o o^o o^o o^o
Strike a Pose!
Upcoming Races
- 11/27/2008 - 09:30
- 12/06/2008 - 07:30
- 12/07/2008 - 08:00
- 12/14/2008 - 08:00
- 12/14/2008 - 09:15
- 01/25/2009 - 07:00
- 02/15/2009 - 07:00
- 02/15/2009 - 07:00
The Core Deal
Thanks so much for class last night. I finally "got" the whole core deal. Most of us who are active have an anterior tilt to the pelvis, but for Pose we need a neutral pelvis or even a slight posterior tilt so as to "take your pelvis with you" and "push with your pelvis." The whole "pull" thing became clearer last night too, though I still need to work a lot on the "fall." I'm glad I attended class. I'll be back. Thanks again.