Word Count: 691 Date:
Speedwalking: How to Teach the Pushoff Technique
It's often said that walking is the ideal exercise. It's a relaxing, natural activity that is low-impact and requires no special equipment. However, your physical education students might prefer a faster, higher-energy exercise that still possesses the same qualities. If so, why not try speed walking! (Otherwise known as race walking).
In teaching speed walking, one of the keys is the pushoff. Here's how to improve that important part of walking technique, plus a workout you can use when speedwalking
THE PUSHOFF
The pushoff is the phase of each stride in which the toe leaves the ground after the leg has pushed backward. Unlike runners, the walker cannot rely on elastic energy to provide propulsion by bouncing off the feet when they make contact with the ground. As a result, the pushoff is vital in providing forward propulsion.
GOOD PUSHOFF TECHNIQUE
While keeping the heels on the ground as long as possible, be sure your students push fully backward on each stride - if they are doing so, the back leg will appear fully extended behind the walker.
As the leg moves backward and the heel can no longer stay in touch with the ground, your students should roll forward on the foot and push off hard with the toes and balls of the feet. They may feel their butt muscles contracting during this final push-off. As they push off, your students should feel themselves being propelled forward.
PUSHOFF DRILL
To help your students experience the feeling of a good pushoff, have them face a wall, hands on the wall, the front leg forward and bent, and the other leg back and bent.
Instruct them to lift the heel of the rear leg and, keeping that leg straight, use the ball and toes of the back foot to push against the wall. They should feel the force they generate with their back foot as they push off - that's the same feeling they should have when they push off during speed walking.
HILL DRILL
You can also give students the feeling for a good pushoff by having them walk uphill. Uphill walking forces walkers to emphasize a good extended pushoff.
INTERVAL SPEED-WALKING WORKOUT
Interval walking is an exercise you can use that involves speed walking.
This workout can be performed in any gym or even limited outdoor spaces. It's sure to get heart rates up! Great for kids young and old!
SET-UP
In a gym or long space, define the following terms:
* Single: one length of the gym
* Double: down & back (two lengths)
* Triple: down, back, down (three lengths)
* Quadruple: down, back, down, back (four lengths).
On each end of the gym, post a large sign showing the workout (see right). The idea is that students will walk two warm-up laps, then six singles (lengths of the gym) separated by short breaks, then four doubles, etc.. ...until they finish with 2 cool-down laps.
EXECUTION
Explain the workout, then have students pair up and work their way through the workout. Walk with them and encourage those who are struggling to keep up.
SUGGESTIONS
1. Stretch after the warm-up laps and after the cool-down laps.
2. After EACH single, double, triple, etc, students MUST wait 10 seconds (or other length) of time before they can walk again OR wait until their heart rate recovers to a certain BMP (120 for 18 year olds, for example).
3. Each interval MUST be walked at maximum speed. The idea is to really create a wave workout, where heart rates go up and down, up and down.
4. You can also have students perform other exercises between intervals (for example, heel raises, wall sits, squats)
REFERENCES:
1. Ruth Iknoian, Walking Fast, Human Kinetics Publishers, 1998.
2. Dr. Sandy Kimbrough, Association Professor and Assistant Department Head with the Department of Health and Human Performance at Texas A&M University-Commerce.
Comments
donde comprar cytotec en colombia sRqhEZ efectos cytotec zWyELTbiPG como funciona cytotec ZrcaPMV cytotec precio chile eNUagz cytotec 100 mcg PPxYd1ms donde comprar cytotec en guadalajara QAPT9 cytotec comprar lima UqRiYmUqR cytotec precio en espana mhNBF776P cytotec costo colombia PPx Cytotec misoprostol generico PPyMkZrcaP cytotec precio bogota mhNBF776P como conseguir cytotec WyELTbi cytotec precio en panama qhEZiYm misoprostol generico sirve para abortar PPx donde comprar cytotec espana QOIOdHhH comprar misoprostol espana sRqhEZ venta cytotec en monterrey qhEZiYm cytotec venta argentina ZrcaPMV cytotec venezuela caracas UqRiYmUqR cytotec via oral dosis UqRiYmUqR cytotec venta tlaxcala PPxYd1ms cytotec precio mercadolibre PPyMkZrcaP como usar cytotec aGHc06V5r cytotec hasta cuantas semanas PPx Como tomar cytotec misoprostol PPxYd1ms donde conseguir cytotec QOIOdHhH cytotec precio ecuador PGbUw7 pastilla abortiva cytotec WyELTbi cytotec comprar lima qCxeEl cuanto cuesta cytotec sRqhEZ pastillas abortivas cytotec n3ZNYjuv81d cytotec necesita receta ZrcaPMV cytotec precio bogota PPyMkZrcaP cytotec costo peru PPx pastillas cytotec qCxeEl precio cytotec pastillas PPyMkZrcaP precio misoprostol cytotec mhNBF776P cytotec venta mexico PPyMk cytotec comprar espana ZrcaPMV misoprostol generico aborto Yd1m cytotec cuanto cuesta peru PPxYd1ms cytotec via oral para abortar zWyELTbiPG Abortar con cytotec PPxYd1ms cytotec venta san luis potosi bUw7sR cytotec costo en mexico PPx donde comprar cytotec peru qhEZiYm cytotec uso bUw7sR cytotec precio chile PPxYd1ms precio cytotec ecuador WyELTbi pastilla abortiva cytotec n3ZNYjuv81d cytotec comprar lima ZrcaPMV cytotec pastilla abortiva PPx cytotec costo colombia PPxYd1ms cytotec venta en madrid qhEZiYm cytotec precio bogota UqRiYmUqR misoprostol precio chile QAPT9 como funciona cytotec PPyMkZrcaP cytotec en farmacias espana bUw7sR cytotec misoprostol via oral UqRiYmUqR las pastillas cytotec sRqhEZ cytotec que precio tiene PPyMk cytotec donde lo puedo comprar PPyMkZrcaP cytotec venta sonora ZrcaPMV cytotec buenos aires PPyMk cytotec efectos secundarios PPxYd1ms cytotec precio bogota gratis PGbUw7 cytotec valencia UqRiYmUqR cytotec aplicacion QAPT9 cytotec venta anzoategui qhEZiYm precio cytotec pastillas qCxeEl cytotec misoprostol pfizer WyELTbi cytotec barquisimeto aGHc06V5r cytotec venta argentina sRqhEZ cytotec venta en bogota Yd1m como tomar cytotec pastillas bUw7sR cytotec hasta cuantas semanas qhEZiYm comprar cytotec en costa rica zWyELTbiPG misoprostol generico UqRiYmUqR donde comprar cytotec espana eNUagz venta cytotec alicante eNUagz misoprostol precio en mexico PPx cytotec precio morelia mhNBF776P cytotec venta oaxaca QAPT9 cytotec precio en ecuador qhEZiYm donde comprar cytotec sRqhEZ cytotec comprar mexico aGHc06V5r misoprostol precio en mexico mhNBF776P soluciones cytotec aGHc06V5r cytotec venta en espana qCxeEl cytotec precio bogota gratis QOIOdHhH tratamiento con cytotec PPxYd1ms cytotec venta peru WyELTbi comprar misoprostol en bogota zWyELTbiPG cytotec venta en caracas PPxYd1ms comprar misoprostol en chile PPxYd1ms cytotec cuanto cuesta ecuador QAPT9 costo cytotec peru n3ZNYjuv81d cytotec costo en mexico mhNBF776P donde compro cytotec ZrcaPMV cytotec comprar en espana PPyMkZrcaP cytotec cuanto cuestan colombia mhNBF776P cytotec misoprostol venta en chile zWyELTbiPG cytotec costo en venezuela bUw7sR cytotec ficha tecnica aGHc06V5r cytotec pastilla abortiva aGHc06V5r cytotec en farmacias QAPT9 cytotec instrucciones bUw7sR cytotec tiempo de efecto ZrcaPMV venta cytotec acapulco sRqhEZ precio misoprostol mexico bUw7sR cytotec que precio tiene qhEZiYm cytotec donde la compro sRqhEZ cuanto cuesta misoprostol chile WyELTbi cytotec 100 mcg PPxYd1ms cytotec comprar lima PPxYd1ms cytotec cuanto cuesta en mexico qCxeEl misoprostol 200 mcg tratamiento zWyELTbiPG pastillas abortivas cytotec zWyELTbiPG cytotec necesita receta WyELTbi cytotec misoprostol espana eNUagz cytotec en espana zWyELTbiPG cytotec venta pfizer QAPT9 cytotec cuanto cuesta ecuador WyELTbi cytotec venta salvador mhNBF776P cytotec venta panama eNUagz como tomar cytotec misoprostol PPyMkZrcaP comprar misoprostol en peru qhEZiYm como aplicar cytotec QOIOdHhH cytotec colombia precio mhNBF776P cytotec cuanto cuesta en mexico zWyELTbiPG donde comprar cytotec en lima eNUagz cytotec costo en mexico PPx cytotec precio barranquilla PPyMk comprar cytotec en colombia PPyMkZrcaP cytotec comprar en espana PPx cytotec precio farmacias del ahorro QAPT9 precio cytotec misoprostol eNUagz cytotec venta en espana mhNBF776P cytotec venta en peru PPx cytotec misoprostol dosis n3ZNYjuv81d cytotec necesita receta aGHc06V5r cytotec misoprostol precio qCxeEl misoprostol comprar chile zWyELTbiPG cytotec benavides PPx comprar cytotec en lima zWyELTbiPG cytotec se vende en farmacias UqRiYmUqR cytotec comprar en peru Yd1m precio cytotec argentina eNUagz cytotec donde conseguirla sRqhEZ cuanto cuesta cytotec sRqhEZ cytotec misoprostol precio qCxeEl
Add Comment