Author Topic: Sprint technique training  (Read 777 times)

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seifullaah73

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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 »
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground.
-------------------------------------------------------------
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

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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

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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.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground.
-------------------------------------------------------------
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

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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 »
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground.
-------------------------------------------------------------
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

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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

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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>
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground.
-------------------------------------------------------------
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

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Re: Sprint technique training
« Reply #6 on: January 27, 2020, 04:48:15 pm »
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Some cool tips for the first few steps in the sprint start:

The key to a good drive phase is impulse, which is power x time, where we want apply force over a longer period of time hep us get further and get to a higher speed earlier into the race, without affecting frequency, which has to be slow at the start and then go fast. So you want to put power into the blocks but not necessarily as fast as possible, as power and speed restricts movement.

So you want to power out of the blocks regardless of the time it takes and then power the leg back into the ground to push forward. my mistake was either bounding without back push or tried it to quick restricting the knee drive.

Ankle stiffness is important in avoiding the collapsing of the ankle heel.

Also the triple extension is not achieved by raising the upperbody to match the shin angle but rather than extend the hips to align the legs with the upper body.

More on this video.
<a href="http://www.youtube.com/watch?v=z78ONmMD1Mg" target="_blank">http://www.youtube.com/watch?v=z78ONmMD1Mg</a>
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground.
-------------------------------------------------------------
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

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Re: Sprint technique training
« Reply #7 on: February 11, 2020, 05:22:30 am »
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For the sprint start - you not only want to power out of the blocks and gain as much distance as you can then striking the ground down and back but we also want to increase the frequency of the drive back without sacrificing length or quality. so high knee then drive back.
I thought of some good exercises that may be good for this.
These are advance drills so not good for beginners but someone who has gained atleast 1.5xBW squat or ankle/shin stiffness.

Single leg acceleration bounds where you lean and bound with one leg - a little tricky

Uphill single leg bounds

step up jump raise the knee of extending leg quick and straighten it before your body comes down.

Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground.
-------------------------------------------------------------
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/