Plane of Motion
Footwork: Running
Plane of Motion
Sagittal
Spring Setting
Medium / Heavy
2-4 Medium Springs
Muscle Focus
Plantar Flexors
Gastrocnemius Soleus, Tibialis Posterior, Flexor Hallucis Longus, Flexor Digitorum Longus, Peroneus Longus, Peroneus Brevis
Concentrically contracts to lift the heel up.
Eccentrically contracts to lower the heel down to stretch with control.
Other Muscles at Play
Spinal stabilizers to maintain lumbo-pelvic stabilization & resist the hips from shifting during the reciprocal action of the legs.
Knee extensors to straight the knee or keep the knee straight.
Dorsiflexors to flex the foot and reach the heel further under the bar.
Objectives
Strengthen and stretch the plantar flexors.
Enhance coordination and warm up the lower legs.
Enhance the core connection to keep the pelvis stable.
Keep moving continuously to enhance joint mobility.
Ensure proper foot placement (1st ray connection) to prevent internal rotation of the feet, legs, and ankles.
Focus on breathing to synchronize movement and maintain balance.