The Perfect Model

Coaching Points towards The Perfect Model

1. Arms bent at 90 degrees

2. Push through the ankle, knee & hip.

3. Heels drive to the glutes (bum muscles)

4. Foot lands on fore – midfoot.

5. Foot lands below knee and hip.

Area

The Perfect Model

Head & Trunk

Runs with a Neutral Head Position

Runs looking forwards (head up)

Maintains alignment throughout run (frontal view)

Runs with a good Upright Posture

Slight Forward Lean

Arms

Shoulders are relaxed

Good range of motion of arms – ‘pockets to sockets’

Forwards and Backwards movement – no crossing of body

Arms bent at a 90 degree angle

Hips

Run with tall hips

Full Hip Extension on drive down phase

Are aligned throughout the run (no dropping on one side)

Knees

Run with good knee drive (thigh parallel to the ground)

Full Extension of knee on drive down phase

Knees are In line with the hips and feet

Feet

Strike on mid/fore front of foot

Active Foot (Toes pointing up)

Soft/light landing (little noise)

Contact with ground below the hips