Trail Leg Technique

The compact trajectory of the recovery

While the attack leg leads the way, the recovery or trailing leg has the complex task of following the body without colliding with the barrier and preparing for the next running step. The biomechanical problem is that this leg lags far behind after takeoff.

To bring it back to the front efficiently, a low pendulum movement should not be performed.

The correct technique involves abduction: the knee should rise laterally and fold upward, seeking to position itself "under the armpit".

This high and compact trajectory prevents the foot from hitting the fence and prepares the hip for the necessary rotation.

It is a continuous and fluid movement that must be perfectly coordinated with the landing of the front leg.

The importance of dorsiflexion

A tiny but decisive technical detail is the position of the foot of the recovery leg.

The ankle must be kept in dorsiflexion (toes pointing toward the shin and outward) during the entire fence step.

This position activates the hip flexors, facilitating the forward leg drive motion.

If the athlete leaves the foot "dead" or toe down, it is very likely that the toes or ankle will catch the fence, causing imbalances or falls.

In addition, keeping the foot in dorsiflexion ensures that, upon completion of the step, the leg is ready to impact the ground with the forefoot (metatarsal), preserving reactive running mechanics.

External rotation and continuity

The recovery leg action is not just a flexion, it is a three-dimensional movement that includes an external rotation of the hip.

By raising the knee laterally and keeping the foot in dorsiflexion, the hip opens, allowing the leg to pass flat over the fence. This movement should be continuous: it does not stop over the fence.

The recovering knee should continue to move forward past the body line and high in front, ready for the first running stride.

If this rotation and forward driv