Run D.ynamic M.ovement C.linic

Events, Exercises & Movements | February 4, 2012

Congratulations to all the participants in today’s running technique clinic! We witnessed drastic improvements in less than an hour’s time.

Here are notes from today’s seminar.  We hope you find this helpful.

1)  Head

  • head in neutral position
  • eyes straight ahead
  • neck relaxed

2)  Torso

  • good posture
  • hips neutral
  • body upright and tall
  • shoulders relaxed

3)  Arms

  • arms swing from shoulders
  • angle at elbows
  • swing front to back / do not cross body in front
  • shoulder blades moves free

4)  Legs

  • cycling action
  • knees high
  • back kick
  • knees slight bent on landing

5)  Feet

  • foot strike – distribute force
  • dorsi flexion
  • land on mid foot, not heel nor forefoot
  • lean from the ankles – forward lean comes from ankle – not the waist
  • let gravity move you forward, landing under center of mass

6)  Balance / Synchronization / Synergy / Rhythm

  • nervous system controls range of motion, timing, rhythmic breathing
  • maintain front side dynamics, backside dynamics
  • lower and upper extremities working in unison
  • foot lands directly under center of mass, head and hip in alignment, avoid vertical displacement
  • relax and contract cycles – looking for smooth and relaxed, not stressed and tensed

Albany Thunder

Community Highlights, Kids | February 3, 2012

The Albany Thunder working hard every Tuesday and Thursday afternoon.

Running Technique Drill #1

Exercises & Movements, Videos | January 31, 2012

We are beginning our monthly educational series this Saturday, February 4th at 11am.  Our first topic is running technique.  Our ”learn by doing” format is free to all IC members.  In preparation for Saturday’s class, please study this marching drill.  It will help you get acquainted with the proper posture and mechanics.  See you on Saturday!

Brutal

Group Workouts | January 30, 2012

Battlezone Mondays are heating up.

Highlights from ICKB In-House Meet

Events, Kettlebell Sport, Videos | January 29, 2012

Click on the picture below for photo gallery:
20120128-DSC_5194

Congratulations to every lifter who participated in our in-house kettlebell competition! The best part of this event was seeing each one of you put 100% of yourselves on the platform.  Thank you for giving us your ALL!  Despite this being a practice meet (no rank or prize money on the line), many new personal records were set. It was an honor to witness.

We were also fortunate to have Jorge Gonzales fly here all the way from Hawaii to compete!

Thank you Kenny and Brittany for all of your great help throughout the day… and HUGE thank you to our wonderful volunteers: Karen Dutina, Steven Bard, Sara MacDonald, and Kirk Pelarde for their superior judging and efficient meet administration.

Flight Schedule for Tomorrow

Events, Kettlebell Sport | January 27, 2012

Good luck to all lifters competing in tomorrow’s in-house practice meet!

Get inspired by some Jen Cord action from the 2011 WKC Championships in Chicago!

World’s Best Breakdance Moves

Deep Thoughts, Videos | January 25, 2012

Join the Band

Group Workouts | January 24, 2012

A good training partner

Community Highlights | January 22, 2012

Joe barking orders at Steph.

Supine Wheel Walk

Exercises & Movements | January 21, 2012