shit workout at 5 30. had spinach, shredded wheat, and chicken b4 workout.
sprints 3 sets- slow, average, fast
LLLLRRRR bounds- good, good, good i bound best when i jump farther out
step ups- 185 x 4 ( each leg) hard
185 x4 (eah leg) easy
195x4 (each leg) easy ( lost balance on 5th rep, but got it back and completed the set good.)
195x4 (each leg) challenging
195x4 (each leg) easy
2nd and 3rd set sprint vid-
http://www.youtube.com/watch?v=efHBEH19iyA http://www.youtube.com/watch?v=zS3-ZRuItJQ
bound vid-
http://www.youtube.com/my_videos?feature=mhw4comments on form would be cool.
though the vid quality is a lil poor, i'll do my best.
as for the sprints, their are a few things:
#1. These are short accel's, full speed, so, the start from a standing position needs to be improved. Your first "goal" would be to transition into a lean, and hold it a bit longer than you do. Your head is basically leaned but your body isn't.
#2. About ten yards in, it seems that sometimes your elbow is flaring up too high during your arm drive, we're talking elbow up & in line with shoulder. This will cause slower turn over of the legs.
#3. You seem to be turning over too quick in the first ten yard, instead, you want that lean we talked about, and to hit 10 yards in about 6 steps to begin with. If you can hit it in 5 steps without overstriding thats cool, but from the looks of it 6 will be the starting point. 5 would indicate alot more power. So, picture it like this, you're turning over fast but not going anywhere, each of those turnover's takes a certain amount of time, and this usually results in poorer 10 yard performance.
Tall & Fall sprints will help with the initial lean, get you comfortable holding it for at least 5-10:
http://www.youtube.com/watch?v=IuHHA6N-IpwEventually you'll need to do some top speed sprinting, to get your hamstrings alot more powerful, the turnover "looks" a bit slow.
As for bounds, it seems that your arm swing was better on the right leg, yet "turnover" of the recovery leg was worse. The exact opposite occurred for the left leg, ie, arm swing was weaker, yet turnover was better.
Both turnover's are not optimal though, the foot needs to cycle through nearer the butt, make sure you work on that for the warmup's.
The main thing is the shoulder power. I assume you're getting more arm swing for your right leg because it's weaker, so, trying to really get off the ground with harder armswing, so it's doing its job. Just need more power from the shoulders though. Perhaps bringing them back and around in a bigger circular motion would help, just make sure your arms are almost straight and throw yourself forward with them.
pc man
