Lesson 3 | Falling

Lesson 3 | Using Gravity to Fall

This is the key to increasing speed and efficiency. Practice this daily as getting comfortable falling can only happen by actually falling. Using gravity to move forward is an action that can only be developed by skill practice as initially your body’s fight or flight response will kick in and try to avoid falling by changing your position including bending at the waist, pulling shoulders back and/or reaching.

There is a fear of falling that we all have and the only way to overcome this fear is through action, (falling) which we can control. The more time you spend practicing the fall, the sooner you will see your speed increase in your run.

As you keep practicing your run, good feedback that you need to add more falling includes feeling bouncy or slow in your run.

The goal is to feel fluid and light as you spend less time on the ground and more time in the air.

 Falling

1.  Stand in front of a wall in neutral position with your arms out, hands slightly higher than shoulders, and literally fall forward. Hold and check that you are holding position, shoulders over hips, knees are bent, and heels are on the ground.
2. Bend your forearms until they are pressed into the wall, then straighten arms (your heels may lift) focus on staying connected as you move forward and back; body is moving together as a unit, with the center (hips) leading the movement. This is how you practice increasing speed/fall, while holding position.
3. Practice falling from the pose. Notice if you feel a difference on either side.