Part 2: Stepping Over the Opposite Knee and Driving Down Beneath the Hips

I am not sure how the principle of "Stepping over the opposite knee and driving down beneath the hips" became a major part of my training and a fundamental component to my entire speed training program. I know that the same concept was admonished during my USA Track Field Coaching School and also from many other industry greats. Many tapes, books and articles in my personal library admonish this teaching. I know that I heard the cue, liked it, was admonished by my mentors and teachers to use it and I adopted it as a primary coaching cue.

I remember how the concept was strongly reinforced in my own teaching philosophy. It was the day I read a study from the Journal of Applied Physiology titled, "Faster Top Running Speeds are Achieved with Greater Ground Forces not More Rapid Leg Movements" written by Peter G. Weyand, Deborah B. Sternlight, Matthew J. Bellizzi and Seth Wright out of Harvard University in September of 2000. I had heard it many times, but it wasn't until I read this study that a lightbulb went on in my head and I no longer just understood the teaching - I was now 100% convinced of the teaching.

I recommend that you procure a copy of this study. You can get a copy from the American Physiological Society for $5. It is worth the cost...

Now -- before any of you ardent Dr. Ralph Mann followers label me as a Weyand follower - smiling - I want to say that I really don't see that much difference from the work of Dr. Ralph Mann and the work of Dr. Peter Weyand. I know for a fact that many coaches and people in our industry are only focusing on the differences and not looking at the many similarities in both of their works.

As for me I listen to both of them, have studied both seemingly different points of view and I have noticed nothing but similarities and I am not alone in noticing the similarities.

Dr. Peter Weyand (previously at Rice University, now at SMU) was interviewed by Vern Gambetta in 2006. Vern Gambetta said the following, "After talking to him it was clear to me that he and Ralph Mann were essentially saying the same thing in regards to the importance of ground contact time."

Vern Gambetta also stated that Dr. Weyand made a couple of real key points regarding myths that were being passed around in regards to the idea of pawing. "It does not occur; you can’t do it, so forget it."

I bring up this point, because I still have parents and coaches who will ask me -- when you instruct the athlete to drive down into the ground - you really mean for them to do a pawing action? Right? "...in regards to the idea of pawing. It does not occur, you can't do it, so forget it."

When Dr. Jesus Dapena, noted biomechanist from Indiana University, at the USA Track Field Coaching school was asked what is your opinion about Dr. Weyand's work? His reply, "I think the work of Dr. Weyand is basically sound!"

When it comes to the works of Dr. Mann and Dr. Weyand -- the only difference that I have ever noticed in their works is that Dr. Ralph Mann's work has been done in competition with world class athletes whereas Dr. Weyands work has been mainly done on the treadmill. Yet, Dr. Weyand was a protege of Thomas A. McMahon who did pioneering work on track surfaces - so maybe their isn't that much difference in this area - afterall. Keep in mind that Thomas McMahon held academic appointments in several departments at Harvard.

Either way -- I listen to both men and I respect and ascertain much from both of their works. But I was greatly touched by Dr. Peter Weyand's article titled "Faster Top Running Speeds are Achieved with Greater Ground Forces not more Rapid Leg Movements." The end result is that greater ground forces, rather than shorter minimum swing times which for years was widely accepted - enable runners to reach faster top speeds.

The bottom line is that when it comes to sprinting and running faster - athletes must be taught correct technique and motor unit stereotyping. Practice makes perfect only if practiced perfectly. The cue, "Step over the opposite knee and drive down beneath the hips" is the foundation to teaching the correct technique. An athlete can only run as fast as technique will allow, based on a sound basic technical model, beginning with the cue, "Step over the opposite knee and drive down beneath the hips."

In Part 3 of the series "Stepping over the opposite knee and driving down beneath the hips" I will go over the "A March" Drill.

A big smile to you.
Coach Pete