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Test Trail Leg Technique
Agenda
1st QUESTION: What trajectory should the recovery leg follow to avoid hitting the hurdle and prepare for the next step?
Lateral and compact trajectory to the armpit
Low pendulum movement in front of the body
Long, low trajectory close to the ground
Stiff front lift with knee extension
2nd QUESTION: Why is the ankle kept in dorsiflexion during the fence step?
To relax the calves and save energy
To lengthen heel support at landing
To activate the hip flexors and facilitate forward traction
To lock the hip and reduce its rotation
QUESTION 3: What risk is increased if the recovery foot is 'dead' with the toe down?
Improve the aerodynamics of the jump
Hooking the fence and causing imbalances or falls
Reducing the need for knee flexion
To increase the reactivity of the metatarsal support
QUESTION 4: In addition to flexing, what three-dimensional component does the recovery leg perform to pass flat over the hurdle?
Internal rotation of the hip
Hyperextension of the knee in the air
Marked pronation of the foot
External rotation of the hip
5th QUESTION: How should the continuity of the recovery movement be with respect to the hurdle and the landing of the front leg?
With a short pause over the fence
Stopping to stabilize the hip
Continuous and fluid, coordinated with the landing
Split into two strokes for greater control
QUESTION 6: Where should the recovery knee be after overcoming the fence in preparation for the first stride?
High to the front, overlapping the body line
Behind the body to gain momentum
Low and close to the ground for heel support
At hip level but stationary
7th QUESTION: What is the effect of a well-executed recovery on the first step after the hurdle?
Allows to support the heel longer
Inject speed into the first step
Reduce the running cadence intentionally
Eliminates the need for hip rotation
QUESTION 8: In order to bring the recovery leg to the front efficiently, what movement should be avoided?
Abduction with the knee rising laterally
Keeping the foot in dorsiflexion
Hip opening to pass flat
Low pendulum movement
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