The sport of racewalking has two rules. One pertains to maintaining foot contact and the other focuses on knees. This exercise helps adhere to the requirement that, "the athlete's leading leg be straightened as the foot makes contact with the ground. It must remain straightened until the leg passes under the body." (www.usatf.org/disciplines/race-walking)
Landing on the heel with a straight knee involves strength in the anterior tibialis (shins) and quadriceps (thigh muscles), as well as flexibility in the hamstrings (back of thighs) and calves. This exercises addresses both.
Start by sitting with your hips against a wall. Your legs should be extended with your feet pointed straight upwards. Sit tall by pinching your shoulder blades and arching your low back. Next, flex your feet by drawing your toes towards your torso. You should feel a stretch in your calves and hamstrings. Hold for 1:00 and work up to 3:00.
If you are unable to make this position, try it on your back, with your heels against the wall. In this version, scoot your hips away from the wall so that they rest on the floor. Next, flex your feet, making sure the toes are pointed straight upwards. Place your arms to your side, palms facing up. Hold for 1:00 and try to slide a little closer to the wall, keeping those hips on the floor. Keep working on this till you can make a 90 degree angle with your hips before trying them in the seated position.
For more information about improving your flexibility, Race Walking skills, or to learn more about Coach Carmen and Reshod Walking Shoes, visit www.reshod.com
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