BASIC STRIKE 

THIS IS THE FIRST PHASE OF GAIT, WHEN YOUr HEEL FIRST STRIKES THE GROUND. IN AIM CIRCLES WE REFER TO IT AS THE ‘LEAP OF FAITH’, AS IT IS THE ONE POINT IN THE GAIT CYCLE WHEN YOU BODY MASS IS OUTSIDE OF YOUR BASE OF SUPPORT

Golden Rule: Ensure you weight is butt is moving towards the same side as your bent leg. There should be limited weight in the bent leg

Your should feel it: the back of the leg and even into the back

Tips and Tricks: tuck your pelvis under and reach to the floor to increase the stretch

Video link: https://drive.google.com/open?id=0B-a5wZGRpJ99aHRYbWszQURxN3M

Right side

SET UP:
Start with feet together hip width apart.

MOVEMENT:

  • Slowly step your left foot back as you rock on the outside of the heel of your right foot. Your right knee will be straight, while your left knee will bend

  • Right foot is turned in (so you can see the bottom of your arch) with your big toe giving you the thumbs up.

  • Foot pulling back towards your leg

  • Allow your weight to move to the back and to the right, like you are sitting on a bar stool positioned at 5 o’clock

  • Your pelvis should be tucked under

  • Your chest should be proud, not facing the floor

  • Your eyes should be on the horizon

  • Reach your arms to the front / left side as a counter balance to your weight moving back / right.

  • There should be minimal weight in the left leg.

LEFT SIDE

SET UP:
Start with feet together hip width apart

MOVEMENT:

  • Slowly step your right foot back as you rock on the outside of the heel of your left foot. Your left knee will be straight, while your right knee will bend

  • Left foot is turned in (so you can see the bottom of your arch) with your big toe giving you the thumbs up.

  • Foot pulling back towards your leg

  • Allow your weight to move to the back and to the left, like you are sitting on a bar stool positioned at 7 o’clock

  • Your pelvis should be tucked under

  • Your chest should be proud, not facing the floor

  • Your eyes should be on the horizon

  • Reach your arms to the front / right side as a counter balance to your weight moving back / left.

  • There should be minimal weight in the right leg.

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2019 Footpath Podiatry