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Training Sessions

At RunningMechanics.com, you can set up training sessions with RunningMechanics.com staff to meet your individual needs. We can meet with you once, twice or as many times as you need to improve your running. Single training sessions would involve teaching you basic mechanics, drills and exercises that you can incorporate into your training and self-administer. A series of training sessions would involve more hands on work, constant feedback and progressive development of strength and efficiency to make sure that your mechanics and training are not only assimilated, but retained over the long term.

Provided below are some sample training session scenarios to give you an idea of how we can work with you closely to reach your running potential:

Scenario 1 – Recreational runner wanting to improve basic running mechanics in one session.

  • Number of sessions – One
  • Session duration – 1.5 to 2 hours
  • Key emphasis for session – Warm-up progression, postural drills, moderate velocity mechanics, flexibility work
  • Feedback – Video clips of good mechanics, checklist of cues for drills and runs
  • Program assistance – Basic guidelines for frequency and volume of workouts

Scenario 2 – College/University football player requiring technical assistance (short-term) for Combine/Pro Day preparation.

  • Number of sessions – 2 to 3
  • Session duration – 2 to 3 hours
  • Key emphasis for sessions – Warm-up progression, start mechanics, acceleration mechanics, maximum velocity mechanics, signficant flexibility work
  • Feedback – Video clips of good mechanics, checklist of cues for starts, running form and individual tests, detailed warm-up protocols for day of testing
  • Program assistance – Detailed guidelines for sprint workouts, overview of supporting weightlifting program, demonstration of and prescriptions for proper explosive power drills and exercises, recommendations for physical therapy/massage

Scenario 3 – Competitive long-distance runner requiring periodic help with running mechanics and speed work.

  • Number of sessions – 10 – 16 sessions annually
  • Session duration – 60 to 90 minutes
  • Key emphasis for sessions – Flexibility and mobility work, postural work with drills, running mechanics at moderate speeds, light plyometrics for ground contact power and rigidity
  • Feedback – Video clips of good mechanics, static stretching protocols for recovery periods, speed training tips and volumes
  • Program assistance – Weight training overview, plyometric volumes and progressions, peaking plan, recommendations for physical therapy/massage

Scenario 4 – Pro Football Player with Chronic Hamstring Strains.

  • Number of sessions – 6-8 sessions over two weeks
  • Session duration – 60 to 90 minutes
  • Key emphasis for sessions – Flexibility and mobility work, acceleration mechanics at moderate speeds over short distances, moderate manual therapy, electronic muscle stimulation
  • Feedback – Video clips of good mechanics, static stretching protocols, hydrotherapy protocols
  • Program assistance – Weight training overview, maintenance speed/acceleration plan for in-season, recommendations for physical therapy/massage

Scenario 5 – Running Mechanics Training for Actor Preparing for a Role.

  • Number of sessions – 8-10 sessions over four weeks
  • Session duration – 60 to 90 minutes
  • Key emphasis for sessions – Flexibility and mobility work, acceleration mechanics at moderate speeds, upright running mechanics, basic strength and postural work
  • Feedback – Video clips of good mechanics, static stretching protocols, cues for maintaining good mechanics
  • Program assistance – Weight training overview, nutritional guidelines for weight loss (if required), warm-up protocols

Scenario 6 – Running Mechanics Training and Speed Development for Youth Soccer Team.

  • Number of sessions – 24-30 sessions over 8 months
  • Session duration – 60 minutes
  • Key emphasis for sessions – Flexibility and mobility work, starting mechanics, acceleration mechanics, general endurance training, basic strength and postural work
  • Feedback – Video clips of good mechanics, static stretching protocols, cues for maintaining good mechanics
  • Program assistance – Weight training overview, warm-up and cool-down protocols, general conditioning (interval runs) guidelines

The important thing to remember is that we are flexible in our approach to providing solutions for our clients. We can provide simple solutions in a short amount of time, or we can provide detailed instruction on a regular basis throughout your program. Contact us now for more information on how we can address your particular needs.