Fall 08 layout - Racewalking

WALK! Magazine Vol. 4, Issue 3, fall 200822 RacewalkSpeed, Strength andTechnique Exercises and DrillsBy Dave McGovernTo racewalk well requires strong and active feet,ankles, hip-flexors and core , most of us aren t born with theseattributes. At my clinics I ll occasionally meet some-one with beautiful Racewalking technique who drives the advancingknee powerfully forward, rolls effortlessly from heel to toe and pushesoff the tip of the toe behind the body at the end of a long, powerfulstride. Invariably, when quizzed, it turns out the walker has come froman athletic background. Basketball, soccer and volleyball players, run-ners and dancers all tend to have the lower leg and hip-flexor strengththat makes great racewalkers. But what happens if you don t? Are you predestined to a future of slow,stumpy technique? Of course not! You can make up lost ground bydoing technique drills and exercises to strengthen these importantracewalking muscles.

24 WALK! Magazine Vol. 4, Issue 3, Fall 2008 Crunches, oblique crunches:There are many variations on the abdominal crunch. Start on your back, tightening the lower abdominals to flattened the lower back and provide a “pelvic

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