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Keep in mind that between the "before-" and "after" vid, we were busy for about two hour teaching pose method through the elements of Pose, Fall and Pull and understanding the concept of pose (the role of gravity in running, muscle-tendon elasticity, muscular action, etc.) Lots of drills, improving awareness (perception) of good movement, integration of good action in the running movement etc., etc.. I tried to be most accurate in my explanations of things happening in the vid. Nevertheless, be aware that wrong interpretation of written words (which often happens), may lead to wrong conclusions and actions. I you want to give "pose" a try, make sure to fully understand what pose is about by looking up a little more then alone this vid ;-).

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Pose method of running. Characteristics of pose running; 1.Landing as close as possible under the body over the BOF=ball of foot (with BOF, hip and shoulder aligned) 2.Use of gravity as the motive force in running by leaning forward, (releasing the COM=center of mass over, in front of support). Don't bent in the waist! 3.COS (change of support) by pulling the foot from the ground via hamstring activity. So there is no active (conscious, intended) push-off on support. Use of tendon- and muscle elasticity of plantar fascia, achillis, calve muscles, quadriceps, ITB etc., helps the body to regain height to change support again 4.Speed, ROM (range of motion) of limbs and cadence depends on the angle of lean and the ability of the runner to change support efficiently. The movement of the legs results from use of muscle- and tendon elasticity, gravity and momentum/inertia. An active landing should be avoided (extension of knee, dorsalflexion of foot, forced BOF landing). The thighs should stay relaxed in the swing-phase. So no knee drive! The knee moves forward, not up (or only minor due to momentum when speed is high). BTW; To make good use of muscle-tendon elasticity, the minimal cadence in poserunning is 180 spm

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What is Pose Method? Dr. Romanov explains.

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Runningtechnique in slowmotion, filming 300fps which was further delayed for a certain percentage. Characteristics of the Pose method of running; 1.Landing as close as possible under the body over the BOF=ball of foot (with BOF, hip and shoulder aligned) 2.Using gravity as the motive force in running by falling forward, (allowing the COM=center of mass to move over support). Don't bent in the waist! 3.COS (change of support) by pulling the foot from the ground via hamstring activity. There is no active (conscious, intended) push-off on support. Use of tendon- and muscle elasticity of plantar fascia, achillis, calve muscles, quadriceps, ITB etc., helps the body to regain height to change support again. 4.Speed, ROM (range of motion) of limbs and cadence depends on the angle of lean and the ability of the runner to change support efficiently. The movement of the legs results from use of muscle- and tendon elasticity, gravity and momentum/inertia. An active landing should be avoided (extension of knee, dorsalflexion of foot, forced BOF landing). The thighs should stay relaxed in the swing-phase, so no active knee drive. BTW; To make good use of muscle-tendon elasticity, pose method recommends a minimal cadence of 180 spm.

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Overall not bad, but it ain't perfect yet. Fast running: First touch down a little ahead of the body, but about a frame later I'm falling. Timing of pull can be better and the pull needs to be directed under the hip a little more (fast run especially). Lot of horizontal movement, not too much braking as it seems. Little push-off action.

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4 quick and simple steps to improve your running technique. This clip is designed to help anyone wanting to learn how to run on there forefoot or adapt the pose running method to there training. Running on your forefoot will increase your speed, efficiency, balance, increase your stability, reduce injury and impact to joints and muscles and give you greater propulsion.

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Note; When mentioning "Braking contact with the ground" in the vid, I mean "Breaking contact" etc. etc. The perception of "Relaxed thighs" (as mentioned in the vid) doesn't exclude hipflexor activity to add to recovery. A lot of people over complicate the element of pulling as meant by pose method. Both runners in the vid studied pose for a couple of months before I met them for their first pose session. They both show totally different movement patterns in running which clearly shows that the same "messages" are interpreted in very different ways. I hope that people, that are trying to optimize their running via pose method, will learn from the errors in pulling as demonstrated in the vid. This to avoid wrong actions and habits, which might as a consequence delay the process of becoming a more efficient runner. In request to my two clients, that were so kind to allow me to use the video footage of their running before starting the training session, I have to say that what helped them most to perceive good pulling was the "on hand" coaching which enabled them to to FEEL (becoming aware of) the meaning of "relaxed thighs" and pulling with hamstrings. The awareness of body movement (in all kind of aspects), through PERCEPTIONS, is the main tool used by pose coaches when teaching pose running. For the folks interested in more details; Without the pull the leg would not fold until after it starts to swing forward and so would trail more. With a pull you get a shorter pendulum <b>...</b>

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Heel-Striker/Other vs Pose runner - a humorous presentation of different approaches to running at a glance.

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Main errors before the training session; Landing (on heel) far in front of the body on an almost extended leg, thus braking the forward movement of the body. Furthermore, push-off action, mainly by the extensors of the knee. There's too much rotation of the torso and the head is in a "looking down" position and needs to be more aligned with the rest of the body (BOF, hip, shoulder). After training; Nice falling (relaxed calves, shin coming forward) in the start of the run, landing closer under the body on BOF and less push-off action. Still lots of room for improvement though. Most important is to get rid of active landing (reaching for the support) and make better use of gravity to keep the "ball" rolling and run On instead of WITH the legs.

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Popular wisdom is that running and landing on the heel will actually reduce injuries. My personal experience has been to the contrary and this running model (Pose Running) has helped us create a model that we think will produce a more injury resistant athlete. A more injury resistant athlete is able to then train more effectively, train at higher volumes, and thats of benefit to us. A second element of the model that is extremely important is the athlete is able to have a more relaxed stride, because they are not attempting to force an increase in stride length by pushing very hard, lifting the knees high; they are able to reach a level of relaxation, that I as a coach know is one of the most critical elements of elite performance. Once an athlete achieves a higher amount of relaxation, the amount of work necessary to go at a given speed is reduced, we see that in all the things we measure: heart rate, lactate, etc. This model, in simplifying running and in being very succinct, enables an athlete to come to that point much quicker than is typically the case. Typically that relaxation comes only through a lot of years of running, and this is a way to get there much sooner.

Forefoot Strike and Efficiency of Pose Method Running Colorado Springs Olympics Training Center George Dallam posetv

Pose method of running (see "video message" for better quality of vid "pose running different paces") Characteristics of pose running; 1.Landing as close as possible under the body over the BOF=ball of foot (with BOF, hip and shoulder aligned) 2.Use of gravity as the motive force in running by leaning forward, (releasing the COM=center of mass over, in front of support). Don't bent in the waist! 3.COS (change of support) by pulling the foot from the ground via hamstring activity. So there is no active (conscious, intended) push-off on support. Use of tendon- and muscle elasticity of plantar fascia, achillis, calve muscles, quadriceps, ITB etc., helps the body to regain height to change support again 4.Speed, ROM (range of motion) of limbs and cadence depends on the angle of lean and the ability of the runner to change support efficiently. The movement of the legs results from use of muscle- and tendon elasticity, gravity and momentum/inertia. An active landing should be avoided (extension of knee, dorsalflexion of foot, forced BOF landing). The thighs should stay relaxed in the swing-phase. So no knee drive! The knee moves forward, not up (or only minor due to momentum when speed is high)

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Miniclinic pose in which we practiced the elements of Pose, "Fall " and Pull via drills followed by short runs (20-30m). The video showed the running before and after the session. In the before footage it becomes clear that X is fighting gravity in multiple ways; Landing ahead of the body (thus braking forward movement), spending too long on support, excessive push-off action, anticipating for landing by extending the lower leg in front and dorsalflexing the foot. Of course it's an illusion to think that all problems can be fixed in one session. It takes a lot of time, patience and dedication to get rid of old bad habits and feel comfortable with new learned movement patterns. X. was suffering from pretty severe achillis injuries for several years (left more than right). When starting the session, the achillis was painfull when running old style. During the 90 min. session we did several drills to minimize tension in the lowerlegs and get rid of an over active achillis- and calf complex. She was able to train (drills combined with short runs) without pain. The shoe she's wearing at the moment is not suitable for a forefoot running style. When running forefoot with high heeled shoes, the achillis (and structures surrounding it) might get injured due to pressure of the contrefort (back) of the shoe when taking support. Another negative aspect of the high heeled shoe, is that it prevents the natural lowering of the foot (heel) when absorbing the shock from impact. This will <b>...</b>

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DR. FRANK WEINERT INTERVIEW - German TV

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Overall very nice running, definitely a natural talent. Nevertheless there are issues to work on. Jurriaan (light as a feather) is landing lateral on BOF due to foot positioning and active landing. On the left almost crossing over the midline, the right foot lands about on the midline. To keep balance he has to shift his trunk to the lateral side excessively (lateroflexion). His "errors" show more when he runs at slow pace, then there's some active push-off as well. Also arm movement can be improved.

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Running technique training using Pose method; Nowadays, people often read about running and the benefits of a landing on the forefoot instead of a landing on the heel. Also they might have heard something about poserunning and a landing on the ball of the foot (BOF). Inspired by this "new" insights they switch their runningstyle from heel to the front part of the foot. Now please take caution, as this might not work out well for you and may lead to injury (achillis, calves, ITB). A landing on (better over) BOF is the OUTCOME of a landing close under the body, nothing more or less. The heel may touch the ground, but with higher speed or/and quick unweighting it won't. For the majority of runners the proper landing and unweighting comes with improvement of SKILLS. If not paying attention to that, don't be surprised to end up with an achillis injury, calfsoreness, or ITB. So......... don't just start running with a forced BOF landing (and a cadence of less then 180spm). Instead, truly invest in your running technique by learning the right skills and ...........enjoy the process!!!!

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This video demonstrates a drill in which the participants are practicing pawback motion as a tool to improve runningtechnique. Runningtechniques that promote such movement, want the swingleg to move back, from the highest point in front till the ground, by an active pawback motion. A movement that needs our concern and action. In this pawback drill, the partcipants are engouraged to reposition the foot under the body and to reinforce push off action by engaging hamstrings and gluts. To optimize the loading (stretch) of elastic tissues of the hamstrings, the participants are supposed to extend the lower leg in front at the end of the frontswing. In pose method we don't do anything but NOTHING to allow the foot to land under (as close as possible) under the body again. The pawback motion happens naturally due to momentum, angular velocity, gravity and the energy return from elastic tissues (hamms and gluts). The elastic tissues of hams and gluts will be loaded naturally and just enough regarding to speed (that'll dictate range of motion of limbs) because of the earlier mentioned forces. Active pawback motion brings great stress on the hamstrings because of the extra contraction under eccentric stretch. This increases the risk of muscle tear significantly.

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La técnica aplicada en el hielo

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POSE-Method drill "Tapping"

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Debbie Savage introduces us to Pose Jump Rope Drills. She's one of the top pose coaches and can teach you how to improve in no time. Part of Debbie's daily routine is 5 - 15 minutes of Jump Rope Drills as a warmup.

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Looptechniek training (pose method) Doel van de training is; 1. Je bewust worden van je onbekwaamheden 2. Dan bewust bekwaam worden en tot slot 3. Onbewust bekwaam kunnen hardlopen (zonder erbij na te hoeven denken) En wel op een manier die je lichaam zo min mogelijk belast en waarbij je zo slim mogelijk om gaat met de krachten die bij het lopen een rol spelen. Hierdoor zal je in staat zijn meer uit je hardlopen te halen. Gun je zelf (je voeten en onderbenen) de tijd om aan de nieuwe manier van lopen te wennen. Oefen mbv de drills de nieuwe vaardigheden en probeer die in kleine stukjes lopen (20-30m) te integreren. Je hebt je in één sessie al heel goed verbeterd. Veel succes en plezier met je lopen in de toekomst. Jacky Ledeboer (pose certified running coach)

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5 months ago I started running again after reading a few articles about Pose running. For once in my life I have been able to run pain free! No shin splints, knee or ankle pain what so ever. My wife and I got a camera thats able to record at 240fps. So I decided to bring it out on an easy run at the track. I had her record the last 10m or so of each 400m of my 5k. The final mile I decided to run barefoot for the first time ever! Any comments or reviews on my running form would be greatly appreciated :D FYI my pace was 7:30/mile

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Descriptif de pose d'un faux plafond en plafond tendu PVC, comment rénover un plafond abimé l'aide d'une solution simple et rapide tout en restant parfaitement esthétique avec une garantie de dix ans .Pose du plafond PARIS, rénovation d'un plafond par l'entreprise Thierry MARQUES (Site : www.atm-plafond-tendu.fr ) Pose rapide et propre dans un lapse de temps d'une journée sans débarrasser son mobilier, une solution de remplacement par rapport à la pose plus difficile et fastidieuse des plaques de plâtres qui nécessite la pose de rails , vissage des plaques , enduisage des bandes , et mise en peinture http )

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Brief description from Erwan Le Corre on how MovNat adaptation philosophy can help build deeper insights into running. The clinic referred to was in Edinburgh on Sat Dec 4th for which there is a terrific writeup here: conditioningresearch.blogspot.com "Humans do not need to learn how to run but we do need to learn how to run more efficiently" Erwan Le Corre, Founder of MovNat.com

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Raquette 16 montants /19 travers - pont à 6 trous Méthode de pose qui consiste à commencer à corder systématiquement les travers du haut vers le bas. Voir 2ème vidéo pour 2ème partie Notre site : www.extreme-tennis.fr

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POSE drill "Change of Support"

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Differences Chi running and Pose method People often ask me about the differences between Chi running and pose. Or people talk about Chi running being the same as pose. Although Chi and pose both aim to work WITH instead of FIGHTING gravity, there are many distinct differences aswell. I'll try to mention the most important ones. Chi aims to land on the midfoot Pose aims to land over the ball of the foot (BOF) Chi mentions the shoulders, knees and ankles as a three point alignment to fall from Pose menstons the BOF, hip and shoulder alignment as the falling position (the pose stance) Chi cadence is between 170-180 spm, regardless speed Pose cadence is minimal 180 spm Chi increases speed by increasing the lean. At the same time, pelvis rotation (around a longitudinal axis) opens up the stride and increases stridelenght Pose increases speed by increasing the lean (moving the bodyweight further over BOF). Cadence and stridelenght are a by product of lean and will increase with higher speed In Chi running the foot is peeled of the ground (like a stamp taken from a role) In Pose method the ankle is actively pulled "under" (towards) the hip by hamstrings Chi running encourages all movements, all action, all choices to come from the Chi, a center said to be just below the navel and several inches toward the spine. For a better connection with "the Chi", the pelvis should be in level position Pose method encourages a transfer to minimalistic shoe wear for better perception and to <b>...</b>

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Raquette 16 montants /19 travers - pont à 6 trous Méthode de pose qui consiste à commencer à corder systématiquement les travers du haut vers le bas. Notre site : www.extreme-tennis.fr

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POSE drill "Pony"

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The athlete had an injury of the knee (patellar tendinitis/jumper's knee) for years. When you see his running before it's obvious why. Lots of pushing, leading to excessive vertical oscillation (bouncing) which increase the impact of landing and the eccentric load of the quadriceps extensor-mechanism. At the end of the session, there's less push off (still too much) also the time spend on support is reduced (cadence up) which will increase the benefits of muscle-tendon elasticity to regain height again. Still lots of issues to work on.

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Pose de faux ongles magic powder method (reserve pour les professionnels). C'est une toute nouvelle technique qui debarque de chez american nails, pour les professionnels de l'ongle. J'ai biensur testé. Et j'avoue c'est super, je le recommande fortement. C'est un gain de temps pour le limage. On gagne facilement 1/4 d'heure par cliente voir 20 minutes, pour la premiere pose et le remplissage egalement. Bye Retrouver moi sur mon site : www.lolitaboutik.canalblog.com ou sur mon forum : artetbeaute.forumactif.net Bye

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Comment poser des papiers peints, tapisserie, Comment utiliser le matériel pour peindre, conseil bricolage et décoration, technique et méthode pour peindre, choix de la peinture des murs, mur peindre facilement, peinture glycéro, acrylique, satiné, satin, peinture

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Erwan Le Corre running barefoot on a trail. This is a sampler demonstrating some elements of the outdoor practice of MovNat. This video displays the most natural expression of MovNat and is designed to be inspirational. It does not encompass all aspects of MovNat training nor explains the MovNat coaching method. Visit movnat.com for information about our courses. MovNat is a philosophy and practice that empowers Zoo humans to experience their true nature. Our true nature is to be strong, healthy, happy and free. MovNat = Move Natural / Movement in Nature / Movement for Nature. The MovNat Coaching System® enables people to make faster, safer and broader progress in the practice of natural movement skills. The practice of MovNat is fully scalable and suits any individual regardless of experience, condition, or gender. To learn more, visit www.movnat.com MovNat video "Barefoot Running" MovNat Action: Erwan Le Corre, founder. Location: Corsica island, France. Filmmaking: Timothy Kahn. Music: Tryad www.tryad.org "Sampling Memory". Thanks to Tryad for their wonderful music!

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