TECHNIQUE OF WALK

All the exercises including walk will be carried out slowly, so as to practise correctly and to impregnate exercise.

In some circumstances the search for speed will be required.

These meetings requires little material.

You just need :

a rope or a rubber band

a handle of brush

slats or plastic bands

a balloon ballasted or not

You will especially need perseverance, patience. I recognize that the meetings can be tiresome, but believe me very useful, even for our discipline of walk.

Especially in the difficult moments. Not in the head but physically.

I remain personally persuaded that a walker having assimilated a good technique is very effective, even when he is tired.

TECHNIQUE - MEETING 1

TECHNIQUE - MEETING 1

1 Walk on a line of 25 meters, 10 times go and return

Walk on a line by putting the feet on the line.

If you are on a tape (cycle track kind), you attach yourself so that the edges external of the shoes do not exceed this band.

Walk on a line, lengthen the arms, join the hands in front of oneself.

With the handle of the brush, put it on the shoulders, roll up the arms around the handle and pose the hands on each end.

The aim is to make the handle of the brush move the less possible, therefore few oscillations.

Unroll the foot, therefore reception by the heel, leave your foot on the ground, go to the point of foot (big toe).

The push is carried out on the big toe.

The amplitude is short.

I would not even say an amplitude of the whole.

Practically steps of mouse.

At the stop, work with the arms.

The hands, half-opened, should not go low than the belt.

Make your arms go beyond and behind with a great amplitude.

You can make this exercise at home, in front of a mirror, to control the movement of arm.

At the stop, make the action of the foot on the ground without touching it.

Reception by the heel to the big toe.

Place it on a level raised compared to the ground (on the edge of the track for example).

At the return for the reception heel, take care that the foot nearly touches the ground as much as possible.

Marcher on a line with the hands behind the neck

TECHNIQUE - MEETING 2

To carry out on straight lines of 40 meters , 5 times go and return.

. Walk on a line, arms stuck to the body.

· Walk on a line the arms tended in front of yourself.Take care not to make oscillate the sight of the arms.

· Walk on a line the hands behind the head. Grow yourself and keep the head right.

· Walk on a line, arms tended on each side, as if you made a cross.

· walk on a line the arms crossed in the back.

· walk on a line the arms tended on side, and make front circles.

· Same exercise that the previous one with circles back.

· walk on a line, with a stick held in the bottom of the back.

· walk on a line, arms tended in front of yourself, slightly isolated. Pose the stick in the hollow, between the inch and the index. Leave free, and do not maintain it.

· Walk on a line with a balloon in front of yourself, on the sternum. If you do the exercise with some else, each goes on a line, the basin opposite the line, and the bodies opposite each other. You launch the balloon like basketball players.

· At the stop, joined legs, take the stick in the hands. Place your hands at the ends. Raise the arms, make circles from the right to the left and from the left to the right. Ten times of each.

· At the stop, adopt the athletic style of walk. Heel, unrolled on the ground to the point (big toe). Arms also. At the beginning you go slowly to break up the movement. 3 minutes gently, 3 minutes normally, 2 rapid minutes.

TECHNIQUE - MEETING 3

To carry out on straight lines of 40 meters, 5 times go and return.

· Walk on a line to unroll the foot to the maximum of it, heel to the point of the foot (big toe).

· Put slats or bands figure on a line, separated by 3 steps. Make passages while going on the line.

· Idem as the preceding exercise, by posing 2 supports (two steps) in the interval.

· Idem by posing 3 supports (three steps) in the interval.

· Idem by posing 1 support (a step) in the interval. Do not be anxious, you will go more quickly. It is normal.

· At the stop, pass from the heel to the point without the installation of foot. Then point with the heel. 20 times each one.

· With slats, take one in each hand .Walk on a line, by exaggerating the amplitude of the arms. The slats will oblige you to keep a horizontal attitude of the arms. The hands will not exceed the line of hips.

Guy LEGRAND