THE BRUCE LEE FLIP

AND 49 OTHER PHYSICAL SKILLS TO MASTER

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.