Autumn 2007 - British Milers Club

Bill Marlowe, former national coachand mentor to Peter Radford who brokethe 200 metres world record 45 yearsago, was a big believer in powerhopping on each leg since it spedrunning action where momentarilybodyweight rested on one leg. Start offby marking out 10 metres on grass ortrack, aim high and long. Repeat twiceon each leg. Extend the distance weeklyby 5 metres a time to 25 metres andthen switch to a gradual gradient. Thisshould be done every other day. STOPIF YOUR KNEES START ACHING. Legup against resistance, other leg downagainst resistance in a back lyingposition. This is a favourite of the oldSoviet coaches. A partner holds theraised leg under the heel at 45 degreesangle and the lower leg is presseddown by the partner’s foot. On thecommand “Go” the athlete exertsmaximum pressure against thepartner’s hand and foot for 10-seconds.Change positions with partner. Theisometric contraction should beincreased by 5-seconds weekly to amaximum of 30 secs and should bedone three times weekly.Research has proved that single legstrengthening work results in greaterstrength gains than two-legged efforts,and the single squat is where to start.Put weight on the bar of a Smithmachine and rest the bar on the backof your shoulders and upper back.Squat down thighs parallel to theground, knees above your ankles. Asyou lift yourself back up, lift one leg offthe ground letting the other leg supportall your weight. Once back, place theraised foot on the ground. Repeat theprocess taking the other leg off theground and repeat 12 times alternatingthe legs. Start with half bodyweight onthe barbell. This can be done without aSmith machine but squat stands will berequired and work with a partner.Repeat three times weekly and increasethe load by 10kg a week to maximum.Use a hamstring curl machine andoperate with one leg at a time curlingyour foot into the buttock. Start with 6repetitions on each leg with acomfortable load. Add 5kg per leg perweek to maximum. In the absence ofthe availability of a machine asubstitute can be to lie face down on atable with knees over-hanging the edge.A partner provides resistance to the curlby applying pressure with the hand tothe heel.The superman exercise involves lying inthe prone position with arms extendedout in front. Arch your lower back sothat your arms and legs come off theground in a flying position. Hold thisposition to a maximum effort and restand repeat. To toughen the exercisemove the legs up and down nottouching the ground.To stretch the hamstrings effectively usethe backside burn which involves lyingon your back with the right foot on thefloor, bend it back so that the knee ispointing up. Cross your left leg on yourright knee and pull your right leg intowards your chest to stretch thehamstring. Hold for 20 seconds andrepeat with the other leg.It should be stressed here that thestrengthening of weak legs is one of themost difficult parameters to improve. Allthe exercises listed should be donethree times a week for 12 weeks, twicea week for 12 weeks and once a weekthroughout the rest of the year.The sarjent jump is a quick way tomeasure leg strength gains. To do thisface a wall with arms raised fullyagainst the wall, make a mark with thefingertips end. Stand sideways anddampen the fingertips of the handnearest the wall. Crouch down and leapup with maximum effort banging themoistened fingertips against the wall.Measure the distance between the twomarks. A distance of 20 inches denotesmoderate leg strength and above 30inches exceptional power. It should benoted that the weight of an athletemust be considered in assessing theresult. A runner of 11 stone who has afigure of 14 inches will have strongerlegs than one of 10 stone with thesame reading.BMC News : Autumn 2007 5