Carfare broke the women’s marathon run course record on way to flashing second to Wellington. Nothing short of an amazing first effort at that distance, but her run is a textbook demonstration of coupled technique, movement and stability as her running style was unwavering and powerfully stable. The Process of Coupling Technique & Training As a coach, I see my role as teaching elemental body lines – those movements In technique which are known to be practical and efficient.
From the head, shoulders, arms, torso. Legs and et an athlete functions through a complex system of movements – and some of these are elemental – that is, identified as compulsory to maximize one’s best performances. In swimming. One of the most common uses of technique is the high elbow and low vertical hand catch position. This is very nearly compulsory to swim at a high level – or at least to one’s potential. But knowing this is the position and executing are very often limited by restrictions in mobility and strength.
Yet, newer Is winner we can make Important Territories In performance Day coupling movement, stability and technique. For instance, shoulder mobility and chest flexibility limitations could be playing a role. And by identifying those areas we can improve the high elbow position – Not to a world class level for most, but nonetheless, improve speed, efficiency and reduce energy costs. And in cycling efficiently athletes appear being “on top” of the pedals with higher peddling revolutions even as the hips and torso are unwavering.
Conversely, slower ramp’s use more energy (muscular demand is greater) and may increase unbalanced movements all along the kinetic chain – using costly body energy. Similarly, when a trivialities right knee loops asymmetrically out and inward when peddling an assessment can help determine the causes of such movements. Well known bike fitting systems discount the foundation assessment and will adjust the cleat and shoe interface with the pedal, insert shims, recommend orthodontics, move the shoe medially or laterally and even in some cases change the length of the pedal axle. In essence, they have treated the cause, but not the effect.
What they have left out in their evaluation is assessment of functional movement and strength to determine if there are tightness’s or weaknesses that are the true root cause of the asymmetrical movements. This is central to why coupling an assessment with technique is so very important – and I expect will become the norm for coaching and bike fitting systems and experts as competencies and tools to assess athletes progress – they already are moving in this direction. A Working Example of Coupling To illustrate how an assessment can help the following is a snapshot of an athlete’s evaluation.
Now, bear in mind there are dozens of asymmetrical movement and debility patterns, but we’ll look at one common screening deficiency; Increased Lumbar Extension and Anterior Pelvic Tilt. Here’s what is happening to cause these compensations in functional movement: Tight Muscles Action Weak Muscles Hip Fellers, Erects The hip fellers (flex Glutei Meals, Glutei Femoral (quads), hip) and quads lift the Maximum, Transverses hip stabilizer – and Hamstrings, Erector leg and extend the Abdominal, Erects especially, important Spinal (back) and knee.
The hamstrings Abdominal and during weight bearing Ultimatums Doors (LATA) medially rotate and Erector Spinal hen running. The The glutei medium is a extend the hip as well glutei maximum helps as, flexing and medial to stabilize the knee rotation of the knee. In extension. Nine transverses abdominal is an inner girdle like muscle that assists in flattening the abdominal wall. The erects abdominal flexes the vertebrae and limits the ability to tile the pelvis posterior (increased anterior tilt results) and the erector spinal holds in part, the upper shoulders from slumping or rounding while the mid-spinal hold the shoulders back.
While the above may appear to be complicated it is a simple matter of providing ability, stretching, stability and technique remedies to work through the limiters. And an entire evaluation for an individual will take about an hour (not including a report). And it should be noted this is not a complete medical assessment, but rather an effective way to determine approximate movement and stability limitations. Of course, any musculoskeletal issues requiring medical care are referred to a qualified practitioner.
In our example, we’ve identified inflexible (tight) areas that call for mobility, stretching and or deep tissue work in the hips, quadriceps, hamstrings, back and LATA. In terms f strength, the glutens, deeper and upper abdominal and back muscles are weak so, exercises for these can be recommended easily. With this knowledge, we can now reconstruct technique within the framework of workouts designed to help this individual focus upon pelvic stabilization and flexibility when running: Warm Up: 12 minutes of Zone 2 (aerobic-mild) running with head held neutrally over shoulders and the back is straight and chest held high.