Pawback motion in running. Yes or no? (Read description as well)

Published by Physio & Posecoach Nederland Jacky Ledeboer, www.fysioenzo.nl
Do we need to activate gluts and hamms to apply more force on the ground to speed up and reposition the foot back under the hips (Pawback motion) or does it happen naturally?
This video demonstrates a drill (from BK method) in which the participants are practicing the Pawback motion as a tool to improve running technique and speed especially. Running techniques that promote such movement, want the swingleg to move back ACTIVELY (from the point most far in front back to the ground) by activating of gluts and hamms. As this movement is said to take place actively, it is an act that needs the athletes concern and focus.
As you can see, the participants in this vid try hard to actively reposition the foot under the body and increase the force applied to the ground. This for presumed reasons to reinforce recoil and push off action which will increase airtime and open up the stride. By doing so, running speed can be increased without an increase in cadence. Running methods promoting such want the cadence to be fixed at 180 spm or less. Some methods (like BK) that promote such an increase of ground reaction force by Pawback motion, ALSO encourage their athletes to drive the knee forward till somewhere about 90 degrees and extend the lower leg in front at the end of the front swing. This in an attempt to optimize loading (extra stretch) of elastic tissues of the hamstrings. This kind of pre-loading together with an active (conscious) pawback motion might easily brings the hamstring under great stress because of the extra (concentric) contraction under eccentric stretching. This increases the risk of muscle tear significantly as we got two forces working opposite of each other.
In Pose method we don't DO (or try to controle) any of these actions. Pose method teaches Pose (posture/proper alignment in space), Fall (efficient movement of the COM over support) and Pull (braking contact with the ground by pulling the ankle under the hip with hamstrings). The trajectory of the foot is not of any concern once the ankle is pulled. The landing and touchdown does not need our active controle. It will happen. The brain will work it out well. Just right on time, with the exact force and range of motion necessary and in respect to our needs (speed). This will be enough to allow the foot to land "passively" and land as close as possible under the hip (the axis of rotation) again. The elastic tissues of hams and gluts will be loaded naturally and just enough regarding to speed. It's an illusion to think we can do this task better than the brain. The only elements in Pose that need action focus are; the position of our body parts in space (good, engaged posture) and pulling the foot from he ground. The alignment of the body parts in space (ball of foot, hip and shoulders) will determine speed, cadence range of motion of limbs ánd the force applied to the ground. With time and practice the above mentioned elements become so ingrained and familiar, that it becomes second nature and only needs our concern when fatigue is messing up our stride.
Interesting facts;
Usain Bolt's stride frequency in his 100mt sprint is about 240 spm. Also watch this vid of Bekele at 1.46, just before he starts speeding up for his end sprint; kzbin.info/www/bejne/j4OnnYtml8uEgcU. Check what he does to speed up ...... increasing his lean (angle of falling) an increasing his cadence, doing 40 steps in 10 sec (is 240 spm). Superb running!
Conclusion; To become a faster runner, better NOT stick, controle, or restrict your cadence untill 180spm as you need more steps to train fast, short intervals (and to prevent striding ahead at faster speeds in short distance running).
BTW; I'm nor saying that Bolt or Bekele are running Pose. They are just athletes that run very efficient and are good examples of what Pose runners aim to run like. Posemethod is just a method of teaching for the less talented out here. It is based on certain principles and biomechanics and it has a clear standard.
Happy Natural Running!!

[@JackyLedeboer]

@bcolovas Hi, No please don't think this drill as a pose drill. It's just an example of how we NOT drill and do when running pose. Did you read the info in the info block? It explains a little more about what's going on. In pose (as you said) we don't conciously activate calves or use them for push off action. It's all reactive, it doesn't need our concern. Yes? Hope it makes things more clear to you. Happy running ;-).

[@JackyLedeboer]

@runnerugrich Well that is in fact a nice idea for a coming up vid. BTW; Always good to know the vids are appreciated. Thanks.

[@danio2401]

lool