Back again with the second installment of #TheFitCycle Move of the Week! This week’s special guest -great for high intensity interval training- Knee Drives.
Muscles* (major) worked: Quads, Hamstrings, Glutes, Hip Flexors *Move is great for speed development and drive phase coordination in sprinting
Considerations: Knee Drive towards chest, returning to floor with dorsiflexed foot –alternating legs throughout movement
Straight body line from crown of head to bottom of feet, hips engaged
Arms firm, elbows neither locked nor excessively bent
Core engaged to assist in posture maintenance
Rhythm controlled, speed increased for difficulty
Dorsiflexion: upward movement of the foot at the ankle joint. Allows for application of force, against ground, in this instance
Equipment needed: None! Proper footwear is suggested to ensure efficient dorsiflexed footfall and aggressive drive off of ground
Variations: Tempo, Knee Height, Isometric Hold at top of move, Angle of Approach and more!
Location: Wall or any other sturdy vertical element so that your hands will be positioned flush against the surface
Challenge: Try a different variation every day of this week and post a photo of your favorite, especially if it involves everyday attire or location. Shout outs on #TheFitCycle Facebook page and future videos! Send to TheFitCycle@gmail.com for inclusion.
Get it in where you can fit it in! –Andia