Lesson 1, Topic 1
In Progress

Race walking

Whole Sequence

SINGLE SUPPORT PHASE

  • Front support
  • Rear support

Single support phase

  • Acceleration
  • Preparation for planting the foot of the free leg.

Double support

  • To maintain ground contact at all times.
DOUBLE SUPPORT PHASE.


Rules

Coordinative Thresholds” of young female RW

“Coordinative Thresholds”

  • Flight phases in between the alternate support phases
  • 10ms – 60ms at RW competition speed   

Single Support Phase

OBJECTIVES

  • To provide acceleration and to prepare for the double support phase.

TECHNICAL CHARACTERISTICS

  • Support leg is straight.
  • Support leg remains extended as long as possible.
  • Foot of the support leg points straight ahead and rolls along the outside edge of the sole up to the tip of the toes.
  • Free leg passes the support leg with the knee and the lower leg kept low.
  • Front foot is planted on the heel.

Double Support Phase

OBJECTIVES

  • To link the rear and front support phases.

TECHNICAL CHARACTERISTICS

  • Front foot lands smoothly on the heel
  • The rear foot is in a heel-up position.
  • Both knees are extended.
  • Arms swing alternately.

Single Support Phase

OBJECTIVES

  • To minimize the braking forces.

TECHNICAL CHARACTERISTICS

  • Foot placement of the front leg is active with a backward sweeping motion.
  • Deceleration phase is as short as possible.
  • Knee of the front leg must be extended.
  • Swinging leg passes the support leg with the knee and the lower leg kept low.

Foot Placement

OBJECTIVES

  • To place feet correctly for achieving optimum stride length.

 TECHNICAL CHARACTERISTICS

  • Feet are placed in a straight line with the toes pointing straight ahead.
  • Touchdown is on the heel and is followed by a rolling movement along outside of sole up to the ball of the foot.
  • Push off is from the ball of the foot and is followed by a rolling off the tip of the big toe.

Hip Movement

Head should remain on same level

OBJECTIVES

  • To rotate the hips in a manner which ensures proper foot placement and optimum stride length.

TECHNICAL CHARACTERISTICS

  • Lateral movement of the hips is visible but should
  • not be exaggerated.
  • Hip flexibility is essential.

Arm Movement

OBJECTIVES

  • To conserve forward momentum and balance.

TECHNICAL CHARACTERISTICS

  • Upper body should remain relaxed.
  • Shoulder drops to counterbalance the drop of the opposite hip.
  • Elbows are carried at a 90° angle and kept close to the body.
  • Hands should not move lower than waist level or higher than shoulder height.