Stair Run + Sprint

- Stair running places extreme demands on the leg extensors, the glutes and the hamstrings. Since this type of strength training heavily stresses the heart (heart rate rises quickly), good cardiac adaptations are achieved. - When running upstairs, only the balls of the feet are used. The heels do not touch the steps. - For the sprint, start in a staggered stance on the balls of the feet. At the beginning, the upper body leans far forward, the centre of gravity is at hip height, eyes look down. After a powerful push-off through the balls of the feet, the upper body is gradually raised, the eyes lift and the stride frequency increases. The arms move alternately to the leg movement (when the right leg goes forward, the left arm goes forward and vice versa). After the first 3-4 steps on the balls of the feet, the foot rolls through the whole foot (heel to sole to ball of foot), the upper body is upright and steady, stride frequency increases to maximum. - Skipping: short, quick movements on the balls of the feet (not on the whole foot). The heels should not touch the ground, the legs/arms are bent and swing according to the natural opposite running motion (right arm/left foot). The upper body leans forward. Short ground contact time, maximum speed. - Jump: Both legs are bent. The arms swing in the opposite running motion. The upper body is upright. - 3 cones