Drills in order:
1) 2 foot hops in 'S' springiness body position (elasticity)
2) Pose Stance (body position, alignment, balance)
3) Change of Support (unweighting, elasticity, pull to Pose)
4) Hop in Place (pulling, elasticity, alignment)
5) Pony (minimal change of support, elasticity, unweighting)
6) Front Lunge (pull with hamstring, lean, elasticity)
7) Double Lunge with Switches (Pose body position, coordination)
8) Forward Change of Support (Falling and changing support)
9) Pose Skips (elasaticity, timing, relaxation)
10) Forward Pony (Falling, minimal change of support)
11) Forward Lunge (Pulling, timing)
July 2021 Update:
It seems that after 10 years people are still getting something from this video, which is really great. I still run regularly, and have never had any injury in these last 10 years. Proper technique of running works!
I wanted to add a few tips for running itself. So as well as practicing some of these drills you still need to do some running at the same time. Easy and short distance at first, though.
When you run, try not to think too hard about how you should execute it. The main things as a focus are:
1. Keep your ankles loose and free (don’t hold your foot tight at any time).
2. Keep your knees feeling bent at all times. It is okay to try and limit the lower leg movement so that it feels like your shin never comes forward of the knee joint..
3. Keep hips aligned forward. Imagine someone is gently pushing your butt!
A good way to start running after some drills is to lightly jog on the spot. Just keep everything loose and relaxed and start to just move forward - without changing/thinking about the motion of your legs. Stop occasionally and do this on your run as a ‘reset’.
Once you have the technique down you’ll never forget how to do it. It’ll be just like riding a bike. Your body will just know how to move, it will feel and correct itself during a run.
Enjoy using Pose Method and happy running everyone!
