Race Walk Module Technical Progression

Basic technical model• Demonstrate race walk and run, highlighting

differences• Dynamic RW with long steps and straight

arms • Dynamic RW with long steps and bent arms• Develop arm action: hands “chest to pocket”

– Partner stands behind athlete with hands raised to shoulder height

– Athlete drives alternate elbows to hands of partner

Basic technical model: straight leg

• Straight leg on contact– Standing on spot, flex one leg at hip raising knee

to hip height with ankle below knee (leg bent)– Straighten leg with foot dorsi-flexed to place heel

on floor with straight leg and toes up at contact (heel placed level with toes of support leg)

• Straight leg through vertical– Progress straight leg on contact drill into walk with

high knee lift to encourage development of straight leg (foot dorsi-flexed at contact as above)

Basic technical model: stride length

• Change of stride length– Practice short and long strides

(using ladder?)– Practice short into longer

strides (using increasingly spaced cones?)

– Identify optimum stride length for double support

Basic technical model: hip rotation• Horizontal component

– Hold hula-hoop around waist, hands level with hips

– Race walk rotating hoop with hands limited to “10 to 2” at front and “20 past 8” at back

• Vertical component– Hold hula-hoop with outstretched arms in

front of torso, hands level with shoulders– Race walk rotating hoop with hands limited

to “10 to 2” at front and “20 past 8” at back

Basic technical model: hip rotation

• Practice rhythmic walk on line with long arms to aid pelvic and shoulder rotation

Basic technical model: posture

• Practice walking on line (hip rotation...) with arms folded– A. In front of torso– B. Behind torso

• Practice walking on line (hip rotation...) with:– Arms abducted– Pull through foot– Drive off all toes so don’t twist hips at toe off– Variations, e.g. arms in front, arms raised

above head...

Basic technical model: foot roll

• Practice walking constantly turning in an arc: snake drill!– Lean into turns and notice foot

roll on “inside” foot

Basic technical model: active stride

• Active stride– Race walk imagining pulling a

rope/driving elbows back– Race walk up a short gradient

pulling leg back quickly

Basic technical model: common coaching pointers

• Maintain technical model even in high intensity sprints

• Relaxed technique in all elements• Hips high/remain tall• Keep swing foot low to ground unless an

element of a specific drill• Front foot lands smoothly with low impact

For further information please contact:British Athletics, Athletics House, Alexander Stadium, Walsall Road, Perry Barr, Birmingham B42 2BEwww.britishathletics.org.uk