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Test Upright Mechanics
Agenda
QUESTION 1: What alignment should the coach look for in the maximum speed phase?
Hip forward of the foot for more thrust
Ears, shoulders and hips aligned over the point of foot contact
Shoulders set back and trunk leaning backward
Head low and gaze fixed on the floor
2nd QUESTION: What is the key instruction for maintaining posture in the upright phase?
Pushing forcefully backward on each support
Completely relax trunk stiffness
Running high, maintaining vertical tension
Increasing the brace to the chest
3rd QUESTION: Where should the foot strike the ground in the correct mechanics?
Ahead of the center of gravity to lengthen the stride
Strictly below the hip, with downward and active motion
Behind the body to take advantage of the thrust
Lateral to the body for balance
4th QUESTION: What describes overstriding?
Recycle the heel fast towards the gluteus
Flex ankle in dorsiflexion before support
Contact the ground under the hip in less than a tenth of a second
Landing with the foot well in front of the body trying to lengthen the stride
QUESTION 5: What happens if the athlete runs 'seated' with low hips?
Improve vertical stiffness and bounce
Naturally elevates the center of mass and lengthens the stride
Collapses with each step, increases contact time and loses speed
Increases stride frequency without muscular effort
QUESTION 6: What should the heel do immediately after take-off?
Stay low and extended backwards to gain leverage
Travel upward approaching the glute in a compact motion
Hit the ground again to generate extra momentum
Open the leg laterally to stabilize
7th QUESTION: Why is the foot prepared in dorsiflexion before impact?
To prevent the knee from rising too high
To lengthen the leg leverage and move further forward
To reduce ankle and hamstring reactive stiffness
To be ready and activate the elastic energy on impact
8th QUESTION: On what does the movement during the very brief contact with the ground depend mainly?
From reactive stiffness of the ankle and hamstrings
Powerful and continuous stroke
Holding your breath to stabilize the trunk
From a prolonged muscular thrust of the quadriceps
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