Sean CooneyOwner, RESPORT Chiropractic & Physical Therapy · Owner at RESPORT Chiropractic & Physical Therapy

Running Drill - Change of Support

24 Jul 2024 · 1 min

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1:15

In this instructional segment, running coach Sean Cooney explains a Pose Method drill aimed at developing a forefoot/pose running style while avoiding an upright, bouncy gait. He stresses the importance of staying smooth and elastic through landings, minimizing vertical displacement. The drill involves a heel‑pull into the pose position with soft, controlled movement through the ankle, knee, and hip, then shifting support side‑to‑side without jumping. Runners perform 5–10 repetitions per side, feeling activation in the calves and hamstrings as they settle into the pose, with the goal of making the movement natural, soft, and efficient.

Chapters

One of the most important things we focus on when we're focusing on our Pose Method and focusing on getting to our forefoot is trying not to be too upright bouncy, okay? We don't want a lot of change of height as we're transitioning through our running. We want to stay as nice and smooth as possible so that we're being very elastic and soft through our landings, okay? So one of the things we're going to focus on is a change of support. So we're going to go to our heel pull into pose position, nice soft through the ankle, knee, and hip, And we're going to focus on just trying to change our support from side to side without bouncing. I'm not trying to jump side to side like this. I'm trying to transition without bouncing. Okay, so again, from the front, we're going to be in that heel pull-to-pose, and we're going to pull, pull, pull, pull, pull, pull. 5 to 10 each side, and you're really going to start feeling the calves and the hamstrings involved. As we get into that pose position. And we want to start making this a little bit more natural and just being, again, nice and soft on our landing.