RACE WAKLING Technique CERTIFICATE 2024.

Race walking technique

1. RACE WAKLING
BY
KAMAL ALI KHAN

2. Introduction
RACE -WALKING

3. Introduction
RACE -WALKING
SN YEAR DISTANCE
1 1906 T: 1500 and 3000M
2 1908 T: 3500 and 10 Miles
3 1912 T: 10K
4 1920 T: 3 and 10K
5 1924 R: 10K
6 1928 -
7 1932 and 1936 R: 50K
8 1948 and 1952 T: 10K and S: 50K
9 1956 – 1972 R: 20 and R: 50
10 1976 R: 20K
11 1980 – 1988 R: 20 & 50K
12 1992 and 1996 (F)R: 10K (M)R:20 & 50K
13 2000 - 2016 (F) R: 20K (M) R: 20 & 50K
14 2020 (F) R: 20K (M) R: 20 & 50K

4. RULES
Race Walking is a progression of steps,
so taken that the walker makes contact
with the ground, So that no visible loss
of contact occurs.
The advancing leg must be straightened
( not bent at the knee) from the moment of 1
st
contact
with the ground until the vertical upright position.

5. RACE WALKING
Teaching
Progression
STEP: 1
NATURAL WALKING
OBJECTIVE:
To introduce the power walking movement
STEP: 2
RACE WALKING
OBJECTIVE:
To develop strong rear foot push off and
increase stride length
STEP: 3
WALKING THE LINE
OBJECTIVE:
To develop proper hip rotation

6. RACE WALKING
Teaching Progression
STEP: 4
SPECIFIC MOBILITY EXERCISES
OBJECTIVE:
To develop shoulder and hip flexibility
STEP: 5
VARIED RHYTHM WALKING
OBJECTIVE:
To adapt technique to various speed levels
STEP: 6
RACE WALKING OVER DISTANCE
OBJECTIVE:
To maintain technique under conditions of
fatigue

7. TECHNIQUE
1. Mexican
2. European
3. Mix or Chinese

8. Technique can be
divided into
3 areas
1.Foot and Leg action.
2.Trunk position and hip
action.
3.Arm and shoulder action.

9. Foot
Action
The leading foot and the rear foot
must act in a straight line with full
extension and flexion of the ankle
joints.
Heel contact is made softly with the
toe high, ensuring extra distance is
gained on each stride.
Weight is transferred via the outer
border of the foot through the foot
ending with the big toe.

10. Leg
action
The action of the leg and feet can be divided into
Three phases.
1. SINGLE SUPPORT PHASE
2. DOUBLE SUPPORT PHASE
3. RECOVERY PHASE

11. SINGLE
SUPPORT
PHASE
THE SINGLE SUPPORT PHASE
PROVIDES ACCELERATION
AND INCLUDES PREPARATION
FOR PLANTING THE FOOT OF
THE FREE LEG.

12. OBJECTIVE
OF SSP
TO PROVIDE ACCELERATION
AND TO PREPARE FOR
THE DOUBLE SUPPORT PHASE.

13. TECHNICAL
CHARACTERISTICS
= SUPPORT LEG IS STRAIGHT.
= SUPPORT LEG REMAINS EXTENDED
AS LONG AS POSSIBLE.
= FOOT OF THE SUPPORT LEG POINTS
STRAIGHT AHEAD AND ROLLS ALONG
THE OUTSIDE EDGE OF THE SOLE
UP TO THE TIP OF THE TOES.
= FREE LEG PASSES THE SUPPORT LEG WITH
THE KNEE AND THE LOWER LEG KEPT LOW.
= FRONT FOOT IS PLANTED ON THE HEEL.

14. DOUBLE
SUPPORT
PHASE
THE DOUBLE SUPPORT PHASE IS
NECESSARY IN ORDER TO MAINTAIN
GROUND CONTACT AT ALL TIME.

15. OBJECTIVE
OF THE DSP
THE LINK THE REAR AND
FRONT SUPPORT PHASE.

16. TECHNICAL
CHARACTERISTICS
= FRONT FOOT LANDS SMOOTHLY
ON THE HEEL WHILE THE
REAR FOOT IS IN A HEEL-UP
POSITION.
= BOTH KNEE ARE EXTENDED.
= ARMS SWING ALTERNATLY.

17. Recovery
Phase
= A relaxed leg with the foot low
to the ground.
= Avoid straightening the leg
too early during the later stages
of the swing cycle.
= This action is faster then the supporting
drive phase.

18. Arms and
Shoulder
Action
= The shoulder must be kept
low and relaxed.
= The arms are driven toward
the mid line of the body and
carried at a 90 degree angle.

19. The purpose of
the arms and
shoulder
-To balance the action and
maintain rhythm
-To observe trunk rotation
caused by the vigorous hip
and leg action
-To enhance and maintained a
sound stride length and frequency.

20. Technique
Points
Avoid Aim to
1.Losing contact
with the ground.
1.Keep the knee straight
in the supporting phase.
2. Excessive
inclination
forward or
backward.
2. Strengthen the dorsal
and abdominal muscles.
3. Raising and
lowering of the
CG.
3. Prevent the shoulder
and arm lifting too
much.
4. Propelling the CG
along a Zig-Zag
path.
4. Move the feet along a
straight line.
5. Too short stride.
5. Gain a complete drive, use
flexible arm action, and good
movement of hip.

21. The psychological
characteristics of
Race Walkers
Goal oriented
Intelligent
Extrovert
Aggressive
Organized
Self determined
Positive thinker

22. Factors affecting
R.W. performance
1.Anatomical factors
2.Biomechanical factors
3.Physiological factors
4.Psychological factors

23. Faults,
Reason
Correction
1.Fault : Breaking contact with the ground.
Reason : The chosen pace is not consistent
with the athlete’s skills. He does not master
the correct the sequence of movements.
Correction : Reduce pace rate and
improve style.
2.Fault : Too much backward lean(hollow back).
Reason : Fatigue, underdeveloped dorsal
and abdominal muscles.
Correction : Special exercise for
strengthening.

24. Faults,
Reason
Correction
3.Fault : Body lift. The runner body describe a wave line.
The result is a tendency of jump.
Reason : Stretching of rear leg before
the heel ball toe roll of the foot is completed.
This thrust is directed upward rather then forward.
Correction : Pay attention to proper heel ball toe rolling.
Keep leg in the rear position as long as possible
carry arms lower , strengthen ankle joints by
a special gymnastic exercises .
4. Fault : leg too wide or walking with feet turned outwards.
Reason : Natural tendency of individual or
wrong arm movements.
Correction : Walk on straight line and watch
parallel arm action.
5. Fault : Persistent knee bent of supporting leg.
Reason : Pace beyond the walker ability,
poorly developed leg muscles, hence fatigue.
Correction : Attention to fully stretched leg
at the knee joint, reduce pace,
general strengthening of leg muscles.

25. THANK
YOU