慢跑心得：姿勢跑法的訓練

最少需要兩個小時課程與8週的訓練
訓練課程分為三個section.基本上都是希望循序漸進一個section 一個section熟練後再進行下一個

section 1:
1. The pose stance
2.changing support
3.pony
4.hop in place
5.forward change od support
6.forward pony
7.forward hop
8.forward lunge
9.double forward lung
10.switch
11.running lunge
12.single skip forward
13.double skip forward


section 2:

1.base jump

2.heel touch

3.side shuffle :  change GCM

4.hip twist

5.shuffle 前後跳步，

6.toes up

7. hand to foot

8 forward heel touch 

9.forward shuffle

10.foward hip twist

11.forward toes up

12.forwad hand to foot

13. forward 2 legs hopbase jump

2.heel touch

3.side shuffle :  change GCM

4.hip twist

5.shuffle 前後跳步，

6.toes up

7. hand to foot

8 forward heel touch 

9.forward shuffle

10.foward hip twist

11.forward toes up

12.forwad hand to foot

13. forward 2 legs hop

section 3:

1.front bench jump

2.back  bench jump

3.elastic change of support

4.elastic hop

5.elastic forward change

6.elastic forward hop

7.elastic run

8.slef elastic run

9.forward pony and run

10. forward downfall skip and run

11.forward lunge and run

12…..

13….

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