The Art of Effortless Movement
Welcome to an enlightening discussion with Albert Lu, a CrossFit coach from Boise, and Jason, a teacher and CrossFit enthusiast. Together, they work at Audacious CrossFit to revolutionize youth athletic approaches through the Pose Method.
Mastering the Pose Method
The Essence of Pose Method
Albert Lu introduces the Pose Method as "a transformative approach to running, focusing on efficiency and injury prevention." He explains it simply:
"It's a systematic way of teaching someone how to run or how to move in relation to the laws of nature or gravity."
The methodology teaches:
- Mechanics: Description of movement/running
- Technique: How to execute the movement
- Application: Proper body positioning to interact with gravity
- Efficiency: Using only necessary effort to achieve results
Applying Physics to Sports
The instructional approach involves teaching students the specific position their body needs to occupy to properly interact with gravity, then performing "the least amount necessary to get the movement going." This emphasis on gravity principles is central to teaching effective movement strategies to young athletes.
Body Mechanics and Movement
Jason describes how students learned to develop "perception of what their body weight pressure is through their feet" because ground contact is essential during running.
Two Core Concepts:
- Unweighing: Removing body weight from ground support
- Muscle Tendon Elasticity: Taking advantage of the body's natural springiness
These concepts help athletes "run or play their sport more effortlessly" without excess muscle strain.
The Slinky Analogy
Jason uses a powerful analogy to explain the unweighing concept:
"Imagine that they're slinky. And we're going to take the top part of the slinky and pull it away from the rest of the slinky. And at some point, when we pull hard enough or tall enough or high enough, the rest of the slinky will follow."
In practice, this means:
- Gravity pulls humans toward Earth's center when grounded
- Athletes become "weightless" when airborne
- Movement requires removing body weight from support
- Lighter body parts (shoulders, arms, head) lift first
Transforming Youth Sports
Training for Today's Athletes
Once perception develops, students learn:
- Straight-line running fundamentals
- Changing direction by falling toward desired movement direction
- Applying concepts to jumping and shooting in basketball
- Integration with triphasic training for specific muscle contractions
Practical Applications Beyond Running
The Pose Method extends beyond running to various sports and movements:
- Jumping and shooting in basketball
- Direction changes in sports
- Deadlifts and kettlebell swings
- Olympic weightlifting techniques
- Rowing: "falling backwards away from that platform"
- General movement pattern training
Military Implementation
The U.S. Army adopted the Pose Method in 2020 through the Holistic Health and Fitness Field Manual (7-22), Chapter 7. This decision addressed significant challenges:
- $557 million every year in medical costs from lower-limb injuries among soldiers
- 8.8 million lost duty days per year due to medical profiles preventing deployment readiness
The adoption enables soldiers to reference drills independently and improve performance on the Army Combat Fitness Test two-mile run component.
Albert Lu's Background and Mission
In 2017, Albert relocated to Boise and recognized himself as the only certified Pose Method running technique specialist in the area. He committed to helping communities improve movement and running skills while reducing pain and injury risk. He reached out to physical therapists, chiropractors, sports coaches, CrossFit gyms, and running clubs to share this transformative approach.
Frequently Asked Questions
What is the Pose Method?
The Pose Method represents "a running and movement technique that focuses on improving efficiency and reducing injury risk. It teaches athletes to use gravity to their advantage, emphasizing a specific 'pose' or body position that promotes optimal movement patterns."
Can the Pose Method improve sports performance beyond running?
Yes. While primarily associated with running, the principles of efficient movement apply to any sport involving dynamic movement. Young athletes practicing the Pose Method improve form, efficiency, and speed in soccer, basketball, football, and track and field.
What age group suits the Pose Method?
The Pose Method adapts for all age groups but provides particular benefit to athletes aged 9-10 during critical motor skill development. Early implementation establishes positive habits and patterns for lifelong athletic careers.
How can coaches and parents support Pose Method learning?
Support strategies include:
- Providing instructional videos, books, and workshops
- Encouraging consistent practice
- Offering positive reinforcement
- Seeking certified Pose Method coaches like Albert Lu for structured training sessions
Ready to Transform Your Athletic Performance?
Contact Albert Lu at Audacious CrossFit for coaching services, classroom presentations, health classes, or coaching staff training.