Overstrider Knee Drive Corrective Sheets

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Knee Drive

Overstrider

Why you need this program

Overstriding can be defined by the foot meeting the ground in front of a runner’s center of gravity (hip) during the initial ground contact phase of their stride. This type of gait irregularity will direct a rapid compressive force through the ankle, knee, hip and lumbar spine every step they take.

Warm-up

Hip ThrusterHip RotationLeg Locked BridgeStanding Clams

Drills

Wall DrillsMarching Drills

Technique

Gait Retrainingw/ form focus

Correcting Knee Drive

Program Instructions

If you are currently running on a consistent basis: Perform these mobility and corrective drills first on your “easy” run days. Immediately after mobility and corrective drills, complete one of the gait retraining levels (following page). Start with level 1 your first week and move sequentially through the levels. Stay at each level for 1-2 weeks. Once you have completed the required running for your current level, finish running the amount of time or milage you have remaining for the day according to the run plan you may be adhering to (time/milage covered during your Gait Retraining Level counts toward time/milage prescribed in any basic run plan).If you are just beginning to run: Perform the mobility and corrective drills first during your run days. Immediately after, complete one of the gait retraining levels (next page). Start with level 1 your first week and move sequentially throuch the levels. Stay at each level for 1-2 weeks. Start with 3-4 run days per week based on your ability to recover.

1. Hip Thrusters

6.Single leg marching

2.Hip Rotation

7.Pulling March

3.Leg Locked Bridge

8.Wall March

4.Standing Clams

9.Miniband Wall March

5.standard Marching

10.Single Exchange wall drill

Overstrider Knee Drive

Run FormProgram

Brad Dolak, MS, CSCS, CRGA Lv2

(Walk / Jog Program)

Gait Retraining Levels

Muscle Soreness Guidelines

• Brad Dolak is certified by Run DNA as a Level 2 Running Gait Analyst
• Programs created using Run DNA are proprietary to Run DNA.

• For more information on Run DNA visit htpps://rundna.com

• The appearance of the hyperlink does not constitute endorsement by the U.S. Air Force of non-U.S. Government sites or the information, products or services contained therein. Although the U.S. Air Force may or may not use these sites as additional distribution channels for the Department of Defense information, it does not exercise editorial control over all the information that you may find at these locations. Such links are provided consistent with the stated purpose of this website.

• Stand tall with a flat back
• Begin marching in place. Each knee should rise only to the height that brings the thigh up to a 45 degree angle.
• Focus on a flat foot landing right below the hip.
• Once comfortable, begin moving forward while marching

Standard Marching

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• Start w/ shoulders supported by a bench w/ feet on floor.
• Raise one foot so that the hip on that side is locked at 90 degrees
• Use a foam roll between the knee & elbow of the same side to lock the hip in place.
• Perform slow glute bridges w/ the leg that is still supported by the floor

Leg Locked Bridge

• Stand tall with a flat back.
• March so that both legs are not on the ground by pulling the leg off the ground before the other one hits the ground.
• Focus on a flat foot landing right under the hip.

Pulling March

• Start in a 1/2 kneeling position.
• Squeeze glute of the back leg and push the hip forward.

Hip Thrusters

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• Lie on your back w/ the bottoms of your feet on the ground
• Rotate both knees to one side.
• Hold the rotated position for 2-3 breathes and rotate all the way to the other side.

Hip Rotation

Single Exchange Wall Drill

• Stand slightly further than arms length away from a wall with your arms straight out infront of you.
• Fall into the wall so your body is at roughly a 10-15 degree lean.
• Raise one leg by pulling the knee forward.
• Quickly switch legs by utilizing the same forward pulling motion w/ the knees.
• Pause after the switch & then repeat

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• Stand slightly further than arms length away from a wall with your arms straight out infront of you.
• Fall into the wall so your body is at roughly a 10-15 degree lean.
• Raise one leg by pulling the knee forward.
• Slowly switch legs by utilizing the same forward pulling motion w/ the knees.

Wall March

• Put a miniband around the toes of both feet & stand slightly further than arms length away from a wall with your arms straight out infront of you.

• Fall into the wall so your body is at roughly a 10-15 degree lean.
• Raise one leg by pulling the knee forward.
• Slowly switch legs by utilizing the same forward pulling motion w/ the knees.

Miniband Wall March

Overstriding can be caused by any number of factors, one of which is too low of a knee height during the swing phase (leg swinging forward). Driving your knee forward will reduce your step length leading to a more vertical shin angle as the foot contacts the ground under the hip. A vertical shin angle will decrease compressive force and increase the stretch reflex in the Achilles tendon, all of which leads to a reduction in injury and more energy efficient performance.

Overstrider Cadence

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• Place miniband just above both knees
• Lift 1 foot so it is just off the floor w/ both knees bent about 45 deg.
• Rotate lifted leg away from the body by creating force from the hip.
• Keep the knee of the stance leg facing straight ahead.

Standing Clamshell

• Stand tall with a flat back
• March on 1 leg while other leg does a normal step forward.
• Focus on a flat foot landing right below the hip

Single Leg Marching