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IVO TRAINER
Technical and visual modifications as well as misprints reserved - © 2019 by ERGO-FIT GmbH & Co. KG
Complete a warm-up set on the training device (low intensity, average repetition) before
starting with actual training sessions in order to prepare the muscles specifically for the
load that will follow.
5.2.1 Linear run (run/sprint ABC)
In order to improve your conditional and coordinative abilities, you can complete various
running exercises, which, in addition to fundamental coordination aspects, can also optimize
your running technique. This is where the entire Running ABC is suitable, since complex
movements can be divided into parts and performed at a slower movement speed.
Starting position Hurdle race
Exercise examples:
Easy run: to get used to running with resistance, you should complete two to three
easy runs over about 20 meters. The arm swing provides support for all exercises.
The initial position should be done at a slow trot to provide the body with a short, but
important, regeneration, and the traction rope should be retracted in a controlled
manner.
Hot steps: movement forward is done exclusively with ankle joints. In this case, the
ground is only touched by the forefoot (or the metatarsus), and after the contact with
the ground, the tips of the toes are immediately pulled back, resulting in a small
jumping movement. The steps should not be bigger than half of your own foot
length. The movement should be performed at medium speed, the knee joints
should be stretched as far as possible during the exercise.
Knee lifts: at each step, the knee is lifted upwards, until the hip and knee angle is
approximately 90 degrees. Keep the upper body upright and swing your arms
actively. The movement can be performed when walking or jumping.
Skippings: Fastest possible movement of the knee lever (jumping), but with a flatter
knee stroke.
Lunges: alternating lunges forward, with a maximum possible knee lift in upright
position and forward movement of the lower leg while the weight is shifted forward.
In the end position, the knee located at a right angle.
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