Acceleration gliders drills on the garmin watch - by jeff galloway

00:02:58
https://www.youtube.com/watch?v=IwZqnOXr-Ro

Summary

TLDRThe Galloway method incorporates acceleration glider drills to enhance running efficiency by enabling athletes to transition smoothly between walking and running. The drills consist of a series of movements starting from a walk, transitioning through a shuffle, slow jog, and gentle acceleration, culminating in a glide phase where runners utilize momentum. Each drill lasts 30 to 40 seconds, with 30-second walk breaks in between, encouraging muscle conditioning and speed development over time. Regular practice leads to smoother and longer glides, enhancing overall running performance and pacing strategies for races.

Takeaways

  • 🏃‍♂️ The Galloway method enhances running control.
  • ⏳ Acceleration glider drills last 30-40 seconds.
  • ✨ Glide uses momentum to ease transitions.
  • 📅 Incorporate 2-8 drills per week.
  • 📲 Garmin devices notify drill times.
  • 💪 Improve muscle conditioning with practice.
  • 🥇 Smoother transitions improve race performance.
  • 🐢 Start slow, build up to longer glides.
  • 🔄 Seamless movement from walk to run.
  • 📈 Progress improves over several sessions.

Timeline

  • 00:00:00 - 00:02:58

    The Galloway method provides cognitive tools for controlling different aspects of running, focusing on acceleration glider drills to transition smoothly between walking and running. During workouts, athletes engage in 2 to 8 acceleration glider drills, with Garmin devices notifying them when to start. Two types of drills are outlined: the standard AG, lasting 30 seconds, involves moving from a walk into a shuffle, slow jog, normal jog, and gentle acceleration before gliding back to a walk. The advanced AG extends to 40 seconds with a longer acceleration phase, designed to enhance speed and endurance through practice. As participants repeat these drills, they learn to glide off momentum, improving their ability to transition between varying speeds, ultimately aiding in race performance.

Mind Map

Video Q&A

  • What are acceleration glider drills?

    Acceleration glider drills are exercises designed to help runners transition smoothly between different speeds, including walking and running.

  • How long do the drills last?

    Standard acceleration glider drills last 30 seconds, while advanced ones can last up to 40 seconds.

  • How do I know when to perform the drills?

    Your Garmin device will notify you when it’s time to do the acceleration glider drills during your workouts.

  • What is the benefit of doing glider drills?

    They help in learning to glide or coast off momentum and improve overall running technique.

  • How many drills should I do in a training plan?

    You should run two to eight acceleration glider drills during some of your workouts each week.

  • What happens if I can't glide well at first?

    It may take several sessions to feel comfortable gliding, but with practice, your ability will improve over time.

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  • 00:00:01
    [Music]
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    the Galloway method is a series of
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    cognitive tools that give you control
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    over each aspect of running my
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    acceleration glider drills can help you
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    seamlessly move from a walk into a run
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    and then seamlessly glide back into
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    another walk break at the same time you
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    will go through the various running form
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    components to pick up the pace when you
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    want to do
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    so in your training plan you'll run two
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    to eight of these acceleration glider
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    drills during some of your workouts your
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    Garmin device will notify you when it's
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    time to do the acceleration glider
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    drills by running a set or two of the
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    AGS each week you develop a range of
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    speeds with the muscle conditioning to
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    move smoothly from one to the next the
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    greatest benefit is in learning how to
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    Glide or Coast off your momentum there
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    are two types of acceleration glider
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    drills in my plan the standard AG is 30
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    seconds and starts from a walk break
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    you'll move seamlessly into a shuffle a
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    slow jog a normal Jog and then a gentle
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    acceleration not a Sprint before
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    finishing with the fun part the Glide
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    let your body use momentum as you
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    gradually slow down and ease into a
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    shuffle and then a walk walk each of
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    these form components will take 3 to 5
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    Seconds except for the Glide which is
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    more like 10 to 12 seconds take a
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    30-second walk break between each and
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    then repeat the advanced acceleration
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    gliders in the latter portions of my run
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    with a time goal plan are 40 seconds in
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    duration the format is the same as the
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    standard AG but the acceleration is
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    longer and finishes at a pace that you
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    would want to run in your R and then you
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    Glide as in the standard AG take a
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    30second break and repeat the
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    drill it may take several AG sessions to
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    feel the gliding and the seamless
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    transition week by week you will get
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    smoother and better so at first you may
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    only Glide for four to five steps but as
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    the months go by you'll get up to 20
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    then 30 and Beyond you should find this
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    skill very helpful in your race as it
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    allows you to transition smoothly
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    between different speeds of running as
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    well as from running to walking this is
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    the acceleration glider we're walking
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    now we're easing into a shuffle a slow
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    jog a regular jog an acceleration and
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    gliding into a walk that is the
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    acceleration
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    glider
Tags
  • Galloway method
  • running drills
  • acceleration glider
  • training technique
  • muscle conditioning
  • speed transitions
  • running efficiency
  • walking to running
  • Garmin
  • race preparation