TEACHING TECHNIQUES

ABOUT STEPENIC STEERING TECHNIQUES   – O TEHNICI  TRČANJA STEPENICAMA

Coach for stair climbing Božidar Deodat Krešić .

 Stair climbing can be mastered one way only – you need to climb the stairs!

 HOW TO LEARN STAIR CLIMBING – LEAR FROM YOUR OWN MISTAKES –

Photo 1 – Running Technique (footage above)
Photo 2 – Steps running (downhill)

In my experience – I have worked as a coach for stair climbing for a very long time – we should all learn from our own mistakes.

 1ST MISTAKE: To start exercising by climbing two stairs at the time is a big mistake. Without adopting an adequate technique for stair climbing, or without developing the proper strength of leg and body muscles, your exercise may finish very quickly with physical injuries and mental exhauster.

THE RIGHT WAY OF DOING EXERCISE: You should start with one stair at the time. Once you have mastered this technique, you can move on and climb two stairs with one step.

2ND MISTAKE: To wear heavy and rigid sneakers. If you are wearing heavy and rigid sneakers, your body will waste more energy. As a result your whole body will become tired earlier.

 THE RIGHT WAY OF DOING EXERCISE: The sneaker you are wearing should be soft and flexible. This way you will waste less energy.

3RD MISTAKE: The rhythm of your body and your steps is not coordinated.

 THE RIGHT WAY OF DOING EXERCISE: The body rhythm should be coordinated with your steps. During the course of the exercise you may become sleepy and not to notice how the pace of the exercise is slowing down. This is due to the monotony of the exercise. To solve this problem, you should do a small mental exercise. In your mind you should repeat the phrase: I am attacking the stairs! I am attacking the stairs! This way you will keep your freshness. A steady rhythm of running also plays an important role. All the stairs have the same height and length, so your steps are all very much alike. The laws of biomechanics do not allow your muscles to rest, so fatigue and tiredness may appear very early. You should try to keep regular steps all the time. This is important because all of the steps have the same height

4TH MISTAKE: While running the surface of your feet lies completely on the stair. As a result your legs will tire very quickly.

THE RIGHT WAY OF DOING EXERCISE: You should only use the front part of your feet when running up and down the stairs.

5TH MISTAKE: Keeping the whole body in an upright position (especially your torso) all the time while running up and down the stair. This way your body will waste too much energy.

THE RIGHT WAY OF DOING EXERCISE: Lean your body forward. This way you are helping your legs to run faster and easier. Furthermore, by leaning your body forward, you are saving your body energy.

6TH MISTAKE: Your knees are bent completely, or they are completely extended, while you are running the stairs. This kind of mistakes can cause pain in your knees, and it is a bad thing that can happen to you.

THE RIGHT WAY OF DOING EXERCISE: You should bend or extend your knees only to a certain point. Finding an optimal position is the best. This way you waste little energy.

7TH MISTAKE: When you are running on a flat surface, your shoulders should be still and inactive. You hands behave like a pendulum of a clock and provide a rhythm for your race. When applying this technique of running – it should be pointed out that – the changes of the pace are very common. In mountain running, the shoulders of a runner are not still, and the changes of the pace are also common. If you apply one of the two ways of running described above, you will get tired easily. As a consequence your results will not be outstanding. Moreover, if you apply one of the techniques described above for stair climbing, your body will waste too much energy.

THE RIGHT WAY OF DOING EXERCISE: Your legs should provide the rhythm for your arms. For that reason, your hands should work harder and with much more regular movements when compared with other disciplines. Lift up your shoulders strong and high. Follow the principle: the right shoulder goes with your right foot, and your left shoulder goes with your left foot. The shoulder goes always first and the foot follows. This technique is extremely important because it enables you not to waste your body energy while climbing the stairs. The manner in which you move your shoulders gives you a fifty percent guarantee for success. They play a key role in stair climbing.

UČENJE  TEHNIKE   TRČANJA PO STEPENICAMA

Trener tehnike trčanja po stepenicama: Božidar  Deodat Krešić.

Trčanje po stepenicama može se trenirati samo na jedan specifičan način, a to je:

tako da trčite po stepenicama.

UČENJE TEHNIKE HODANJA PO STEPENICAMA  –  UČENJE NA POGREŠKAMA –

Moje iskustvo kao trenera tehnike trčanja stepenicama je da treba učiti na

pogreškama.

1. POGREŠKA: Započeti treniranje trčanjem po dvije stepenice je velika

pogreška. Bez tehnike trčanja po stepenicama i bez potrebne snage nogu i cijelog

tijela, ovo treniranje će završiti vrlo brzo uz moguće fizičke ozljede i psihičko

zasićenje.

KAKO TREBA: Započeti treniranje trčanjem po jednoj stepenici. Kad se usvoji ta

tehniku trčanja treba prijeći na trčanje po dvije stepenice.

2. POGREŠKA: Obući teške i krute tenisice. S ovakvom obućom će te trčati punim

stopalom i trošit će te više energije nego što je potrebno. Na taj način dolazi

mnogo prije do umora cijelog tijela.

KAKO TREBA: Tenisice moraju biti lagane i savitljive. S njima će te trošiti

najmanje energije.

3. POGREŠKA – neujednačen ritam tijela i koraka.

KAKO TREBA: Ritam cijelog tijela mora biti ujednačen. Tijekom trčanja postoji

mogućnost da se „uspavate” i da ne osjetite padanje ritma radi monotonije.

Rješenje je psihički jednostavno: U sebi treba ponavljati: “Napadam stepenice,

napadam stepenice!” Tako će te zadržati svježinu ritma. Izrazito je važan i

pravilan ritam trčanja jer su stepenice iste visine i dužine pa korak mora biti cijelo

vrijeme vrlo sličan. Kod mišića ne postoji prostor za odmora na temelju

biomehanike te zamor nastupa mnogo brže. Korak je pravilan za ritam trčanja.

Stepenice su iste visine i dužine pa korak mora biti cijelo vrijeme isti.

4. POGREŠKA: Trčati punim stopalom po stepenicama. Noga se jako umara.

KAKO TREBA : Po stepenicama se trči samo na prednjem dijelu stopala.

5. POGREŠKA: Kod trčanja po stepenicama držati cijelo tijelo, a naročito torzo,

ravno i ispravno, kao kod drugih trčanja. Tako se troši nepotrebno mnogo

energije.

KAKO TREBA : Obavezno nagnuti cijelo tijelo naprijed. Na taj način se direktno

djeluje na noge da brže i lakše rade. Zato se troši manje energije.

6. POGREŠKA : Koljena kod trčanja su maksimalno ispružena i savijena kod

svakog koraka. Uzroci ovih pogrešaka izazivaju boli u koljenu, a to je

najnezgodnije što se može dogoditi.

KAKO TREBA: Koljena uvijek samo optimalno ispružiti i saviti. Tako se troši manje

energije.

7. POGREŠKA: Tehnika trčanja po ravnoj podlozi traži od trkača opuštena

ramena te da ista ne budu aktivna. Ruke se kreću kao klatno i to daje ritam

trčanju. Posebno treba naglasiti da kod ovakvog načina trčanja često dolazi do

promjene ritma. Kod planinskog trčanja već rade ramena, ali i tu ima mijenjanja

ritma. Ako trčite na jedan od navedenih načina trčanja, umarat će te se

nepotrebno i nećete postizati iznadprosječne rezultate. Ako tako trčite po

stepenicama, nepotrebno ćete trošiti veliku energiju.

KAKO TREBA: Noge trebaju davati ritam rukama i zato treba rukama raditi mnogo