THE BRUCE LEE FLIP

AND 49 OTHER PHYS­I­CAL SKILLS TO MASTER

Men's Fitness - - Front Page -

1// NAIL A SPRINT START

Just in case you ever find your­self in the blocks, here’s how to get ahead of the com­pe­ti­tion. When in the ‘set’ po­si­tion you should rise up so your front knee is bent at about 90° and your back knee at 120-135°. Your hips should rise above your head and your head should stay down while ac­cel­er­at­ing. It should only rise up when you’re in full stride.

2// RUN OFF-ROAD LIKE A GOAT

While good run­ning form usu­ally has you look­ing ahead, you’ll need to shift your gaze down when on the trails. Fo­cus on the ground about six strides ahead so you can an­tic­i­pate ob­sta­cles. And wear spe­cialised trail­run­ning shoes – they have ex­tra an­kle sup­port, as well as toe and sole pro­tec­tion.

3// SPRINT UP­HILL

Stand tall – bending at the waist lim­its hip move­ment and ham­pers ef­fi­ciency as well as re­duc­ing your abil­ity to cre­ate power by stretch­ing your leg be­hind you. ‘Gain con­tact with the floor by tak­ing fast small steps,’ says Gerald Smith of Run Per­fect (run­ning­coachlon­don.co.uk). ‘And use your arms to boost your mo­men­tum.’

4// GO DOWN­HILL FAST

Lean­ing back­wards is good for slow­ing down, but don’t overdo it. ‘Ini­tially keep your body weight on your heels as this will help re­duce your speed and main­tain con­trol,’ says Smith. ‘Once you’re more con­fi­dent, lean for­ward to take ad­van­tage of grav­ity. This is a great way to im­prove ca­dence [run­ning steps per minute] if you are a sprinter.’

5// SAIL OVER WAIST-HIGH OB­STA­CLES

Don’t slow down as you ap­proach the ob­sta­cle. Place one hand flat on top of it and shift weight from your feet to that arm’s shoul­der. Jump, kick­ing the leg op­po­site your sup­port­ing arm out to the side, and vault the ob­sta­cle. Land with that foot on the same side as your sup­port­ing arm and keep run­ning.

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