Author Topic: Sprint technique training  (Read 386 times)

0 Members and 1 Guest are viewing this topic.

seifullaah73

  • Hero Member
  • *****
  • Posts: 3394
  • Respect: +1506
    • View Profile
    • Email
Sprint technique training
« on: December 25, 2019, 05:20:18 pm »
+1
I got to wondering what exercise that exists that most closely relates to the motion of a sprinter from the blocks to the drive out of the blocks.

A lot of exercises that work on the posterior chain do a lot of the knee extension part of the sprint but I don't notice a lot of resistance in the hip extension.

Maybe the use of rubber bands at the waist while doing something like the squats.
hip thrusts useful for hip extension but not so much for knee extension.

And me as usual I like to draw out my problems, which you can see below with some noted exercises that closely resemble but there is always that balance of specificity with convenience. such as doing step ups but adding hip bands to add resisted hip extension.



box squats with the shins straight and hips drawn back but keeping barbell over toes. But would create mechanical disadvantages and so on.
« Last Edit: December 25, 2019, 05:25:38 pm by seifullaah73 »
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

CoolColJ

  • Sr. Member
  • ****
  • Posts: 317
  • Respect: +269
    • View Profile
    • Email
Re: Sprint technique training
« Reply #1 on: December 26, 2019, 05:34:45 am »
+1
some gyms have that butt blaster machine which does exactly that  ;D

<a href="http://www.youtube.com/watch?v=5062Qk4Cmzg" target="_blank">http://www.youtube.com/watch?v=5062Qk4Cmzg</a>

band stomps are fairly similar
High stepups
Bulgarian splitsquats?
« Last Edit: December 26, 2019, 05:55:34 am by CoolColJ »

seifullaah73

  • Hero Member
  • *****
  • Posts: 3394
  • Respect: +1506
    • View Profile
    • Email
Re: Sprint technique training
« Reply #2 on: December 26, 2019, 07:05:24 am »
+1
some gyms have that butt blaster machine which does exactly that  ;D

<a href="http://www.youtube.com/watch?v=5062Qk4Cmzg" target="_blank">http://www.youtube.com/watch?v=5062Qk4Cmzg</a>

band stomps are fairly similar
High stepups
Bulgarian splitsquats?

Definitely high step ups
Bulgarian split squats

But to get some resisted hip extension you would need to add band around the waist I guess.

exercises like band stomps, which can be used via the cable machine as well is the difficulty in bringing the foot down without foot moving side to side as it's not a solid surface.

something like foot stomp machine where you place foot on platform you push that down, which is basically a step up in reverse.
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

  • Hero Member
  • *****
  • Posts: 3394
  • Respect: +1506
    • View Profile
    • Email
Re: Sprint technique training
« Reply #3 on: December 26, 2019, 07:33:36 am »
+1
Could be useful with a strap around the waist using bands
<a href="http://www.youtube.com/watch?v=XddMjrlRziU" target="_blank">http://www.youtube.com/watch?v=XddMjrlRziU</a>

Narrow lunges - a strange one could possible mimic the knee extension and unloaded hip extension, which can be loaded.
« Last Edit: December 26, 2019, 07:44:28 am by seifullaah73 »
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 32271
  • who run it.
  • Respect: +8164
    • View Profile
    • Email
Re: Sprint technique training
« Reply #4 on: December 27, 2019, 11:34:55 pm »
+1
pretty sick seeing it rotated like that. very slick. :goodjobbro:

I got to wondering what exercise that exists that most closely relates to the motion of a sprinter from the blocks to the drive out of the blocks.

A lot of exercises that work on the posterior chain do a lot of the knee extension part of the sprint but I don't notice a lot of resistance in the hip extension.

Maybe the use of rubber bands at the waist while doing something like the squats.
hip thrusts useful for hip extension but not so much for knee extension.

And me as usual I like to draw out my problems, which you can see below with some noted exercises that closely resemble but there is always that balance of specificity with convenience. such as doing step ups but adding hip bands to add resisted hip extension.



box squats with the shins straight and hips drawn back but keeping barbell over toes. But would create mechanical disadvantages and so on.

seifullaah73

  • Hero Member
  • *****
  • Posts: 3394
  • Respect: +1506
    • View Profile
    • Email
Re: Sprint technique training
« Reply #5 on: January 12, 2020, 04:18:17 pm »
0
A video I made about experimenting different start cues. Posted this on my journal too.

<a href="http://www.youtube.com/watch?v=u9gReN65G1A" target="_blank">http://www.youtube.com/watch?v=u9gReN65G1A</a>
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/