Exercises to Correct the Violation of the Loss of Contact Portion of the Definition of Race Walking

The Hurdlers drill helps improve hip and groin flexibility while warming you up for race walking at the same time.

Body Position

Lean against a wall or tree.

Steps

1. While facing forward, swing your leg forward and up, then back and around, as if it were clearing a hurdle placed at your side (Figures 6-12 through 6-16).
2. Use a prop such as someone’s arm to act as the hurdle if possible (Figure 6-17).
3. Range of motion is the key to performing this drill correctly; Be sure to extend your leg in as large a circle as possible by bringing your foot up as high as your knee on the swing through.
4. Perform this exercise 10-15 times for each leg.

 

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Again, our mantra is that forward hip rotation is key to controlling lifting. Increasing the range of motion of your hips gives an athlete more time to get their swing foot down before the rear foot lifts off the ground.

The Side Leg Swing drill helps to improve hip and groin flexibility while warming you up for race walking at the same time.

Body Position

Lean against a pole or tree.

Steps

1. Swing your leg up and away from the body, kicking the leg as high as you can (Figure 6-18).
2. Swing the leg down and in front of the body, letting the hip move across the front of the body (Figure 6-19).
3. As the leg swings upward in front of your body, extend it as far as your range of motion allows (Figure 6-20).
4. You can lift the heel of your supporting leg off the ground so that you have an extra stretch.
5. Reverse your position back to the starting position.
6. Repeat this exercise 10-15 times for each leg.

 

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The Forward Leg Kick drill improves the two key areas most often associated with loss of contact: hamstring and hip inflexibility. It does so while warming you up for race walking at the same time.

If there were two drills to perform before race walking, this and the Forward Leg Swing drill should be at the top of the list.

Body Position

Hold onto a pole or tree for balance.

Steps

1. Extend your opposite arm and leg (Figure 6-23).
2. Swing the leg and hip under the body, while bringing the opposite arm back toward the body (Figure 6-22).
3. Drive the knee up as high as you can, while bringing your opposite arm back behind your body (Figure 6-21).
4. Reverse your arm and leg swing, extending back to your original position.

Repeat this exercise 10-15 times for each leg.

 

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We all need to stretch our hamstrings more. Since tight hamstrings make it difficult to maintain a straightened leg once the torso passes over it, a tight hamstring leads to pulling your rear foot off the ground prematurely, resulting in lifting.

This exercise is a great way to achieve a better range of motion from your hamstrings, while warming them up before a training walk.

Body Position

Standing straight up.

Steps

1. Place one extended leg six inches in front of your body with toes pointed up.
2. Bend over slowly and, without bending the knee of your extended leg, reach to touch your toes (Figure 5-37).
3. Walk forward, alternating legs and if you are flexible, try reaching beyond your toes (Figures 5-38 & 5-39).
4. To relieve the stress on your back, make sure your buttocks is behind your rear foot when touching your toes.
5. Perform this exercise for 30 meters.

 

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There are many benefits to this drill. From a perspective of legality, a lack of forward hip rotation has the same effect as tight hamstrings; it leads to your rear foot coming off the ground prematurely. This is often due to tight hip flexors.

The beauty of this drill is that it increases the range of motion of the hips in a manner specific to race walking. Sometimes the lack of forward hip rotation in beginner walkers may be due to having difficulty understanding what hip rotation should feel like.

The Long Strides – Long Arms drill help beginning walkers exaggerate their hips forward with each stride. Finally, when the body is cold, this is a great way to get blood pumping to all extremities quickly.

Body Position

Perform this exercise while race walking.

Steps

1. Keeping both arms straight and your hands flat with your palms back, race walk with an exaggerated stride by driving your hips forward (Figures 5-35 & 5-36).
2. Perform this exercise for 30 meters. You should feel a connection between your arms and hips.

 

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Next Lesson: Stretches to Correct Excessive Loss of Contact in Race Walking