Author Topic: A Journey to Running Fast and Jumping High  (Read 113571 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1620 on: March 12, 2020, 06:05:43 pm »
0
Date: 12/03/2020
Soreness: posterior chain

Condition: It was cold and windy. Got to the gym at 5:20 and finished at 7:30.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated
   quad stretch
   high knee holds @16kg kettlebell
   leaning cable isometric hamstring knee drives
   back stretch

Track warm up
   A walk
   A skip
   B skip
   A Run
   Ankle dribbles
   High knee dribbles
   Acceleration bounds
   Toe drags one leg at a time

   prayer break
 
   toe drags 2 legs without sprint start just from standing start

Track workout
   Speed band 20m sprints x 5

   20m sprints x 2
   
Gym Workout
   Front Squats - half
      - 1 x 3 @40kg
      - 3 x 5 @80kg - a little rusty

   Eccentric hip thrusts with cable
      - 1 x 5 @25kg
      - 1 x 5 @50kg
      - 2 x 5 @75kg

   Calf raises
      - 1 x 20 - slow and steady @80kg - very sore

   Shoulder press from jumping
      - 2 x 5 @40kg

   hanging leg raises
      - 1 x 10

Cool down
   stretch
   walk back

Comment
Good running session, runs felt good. really feel the resistance in the bands but taking them off feel so good. Had 30 mins spare in gym so decided to do some basic lifts as it's been a long time.
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 and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

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: A Journey to Running Fast and Jumping High
« Reply #1621 on: March 14, 2020, 12:25:16 pm »
0
Date: 14/03/2020
Soreness: none

Condition: It was warm for a while and sometimes it would be slightly cold and windy. The warm ups were OK, didn't feel explosive. Sprint starts required more mental effort as I think the legs were fatigued. Recorded my 10m sprints and 10m split for 30m.

Warm up
   ankle mobility
   calf stretch + walks
   calf hops single leg
   hamstring stretch
   quad stretch
   glute bridges
   high knee holds
   back stretch

Track warm up
   A walk x 20m
   A skip x 20m
   B skip x 20m
   A run x 2 x 30m
   ankle dribbles x 30m - slow to fast
   high knee dribbles x 30m - slow to fast
   acceleration bounds
   sprint starts and land on first step - not tired but exhausted and weak

Track workout
   speed bands sprint starts 10m x 2 x 2

   10m sprints x 3 - first one stumbled - after recording got the following times
      - 1.8 - one I stumbled on
      - 1.77
      - 1.74

   30m sprints x 2 - timed first one
      - 10-20m: around 1.25s
      - 20-30m: around 1.25s
      Note: They were exactly the same but when I was running after accelerating, when I was upright I felt like I was coasting like I couldn't put more into it. But a 1.25m 10-20m split is good, meaning the 20-30m split is around under 1.1 seconds. All of the runs were 7.5 steps for 10m. Heel recovery was low.

Gym workout
   high hang power snatch
   leaning on cable machine with feet strap and then I would keep anchored feet back and other leg high knee up like in sprint start after driving knee forward and I would switch legs and drive knee with cable strap forward and then stop it after knee high enough and try not to let my knee angle increase
      - 2 x 7 each leg @45kg

Cool down
   stretch
   walk back

Comment
It was a good session, don't know why I was coasting the last 15-30m. Not enough energy or something. maybe the bands took more energy away, but I felt my legs were drained before the speed band workout. Atleast I found a sprint start cue I can stick with.
   
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 and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

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: A Journey to Running Fast and Jumping High
« Reply #1622 on: March 18, 2020, 05:01:37 am »
0
Date: 18/03/2020
Soreness: none

Condition: slightly windy and cold. Got a lot of technical work in, discovered a new thing to help better my technique  :personal-record:. The more I learn the better it is for me. Got there at 5:20 and finished at 7:40.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch
   hip thrusts
   high knee holds
   back stretch
   other things I don't remember

Track warm up
  A walk x 30m
  A skip x 30m
  B skip x 30m
  A run x 30m
  low ankle dribbles x 30m
  knee dribbles x 30m
  leaning acceleration bounds x 20m
  toe drag runs - getting more better at dragging the foot when running and bring the knees high- do it for 3 - 4 steps not including the first step out of the blocks

   prayer break

Track Workout
   leaning acceleration runs with emphasis on getting good knee drive with bands x 3
   leaning acceleration runs without bands x 1
   sprint start with emphasis on powerful arm swings and also realized I was not getting arms far back 3 x 2
   sprint starts same emphasis on arms  1 x 2

Gym Workout
   25" box jumping step ups
      - 2 x 5 @bw
      - 1 x 5 @5kg dumbbells in each hand
 
   isometric hamstring curls x 3 @40kg

   shoulder work

   hanging leg raises

Cool down
   stretch
   walk back

Comment
Good session, learnt something that when I acceleration i'm not bringing my arms far back and bringing back helps with maintaining a good lean and helps in accelerating.
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 and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

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: A Journey to Running Fast and Jumping High
« Reply #1623 on: March 19, 2020, 05:51:46 pm »
0
Date: 19/03/2020
Soreness: none but legs are tired

Condition: That shitty demoralizing mist rain that just destroys your morale throughout training, which made my runs feel like crap even though I did everything I normally do. I also forgot how to drive my knees when leaving the blocks and then as soon as my back leg leaves the block drive the feet down. Long session. 5:20pm and finished at 8:00pm.

Warm up
   ankle mobility
   calf stretch
   single leg ankle hops for height without collapsing heel x 5
   hamstring stretch
   quad stretch
   single leg hip thrusts
   high knee hip holds with kettlebell 16kg
   back stretch
   other stuff

Track warm up
   a walk x 25m
   a skip x 25m
   b skip x 25m
   a run x 30m
   ankle dribbles slow to fast 30m
   knee to high knee dribbles slow to fast
   leaning acceleration bounds
   toe drag runs - floor was slippery so it was frustrating to avoid go low angles
   sprint start toe drags - pathetic waste of time slippery floor
   
   prayer break

Track workout
   leaning acceleration bounds with speed bands
      - 2 x 2 @20m - red and green
      - 1 x 2 @20m - without bands

   sprint starts up to 20-30m
     - 3 x 2 x 20m @red and green bands
     - 1 x 5 @no bands - felt normal nothing outstanding - think just the weather getting to me

Gym workout - already 7:30pm at this point
   explosive step up jumps - aim was quickness to step up and jump as quickly as possible
      - 3 x 5 each leg @bw,bw,5kg dumbbells in each hand

   front squats - slightly deeper than half squats
      - 1 x 5 @60kg
      - 1 x 3 @100kg

   isometric hamstring curls @40kg 1 x 5 each leg

   arm drives with dumbbells

   hanging leg raises

Cool down
   stretch
   walk back

Comment
It was a horrible session because of the rain, had to wear gloves also because it was a little cold. Jumper also. The runs felt normal.  :uhhhfacepalm:. But arm swing range is getting better.
   
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 and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

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: A Journey to Running Fast and Jumping High
« Reply #1624 on: March 21, 2020, 06:08:20 pm »
0
Home workout

Warm up
   ankle mobility
   hamstring stretch
   quad stretch
   glute bridges single leg
   high knee holds bw
   ankle hops for height attempting to avoid collapsing heel difficult
   back stretch

Workout
   band workouts
       - upstairs runs for height with green and red bands x 3 x 3 runs
       - sprint starts to one step
       - leaning wall drills green and red band then without
   ab core roll out

Cool down
   stretch

Comment
Better than nothing. Ordered some resistance band for home strength training.
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 and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

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: A Journey to Running Fast and Jumping High
« Reply #1625 on: March 26, 2020, 01:23:51 pm »
+2
It was difficult to get a good workout and to come up with some good workouts with resistance bands and did the following.

Warm up
  same

Workout
   step ups - green band 2 x 8 each leg

   leg extensions sitting - failure in technique only have a stool as I have to tie band to something will do standing next time

   hamstring leg curls - 1 x 7 each leg

   bungee hip hinge single leg isometric holds or

   standing straight leg hip extensions for hamstring

Cool down
   stretch

Comment
Will do standing leg extension and step ups for bands - not really very heavy but still gives sore quads after. for hamstring will do leg curls lying and leg extensions, reverse hyper extensions for glutes and bent leg kickbacks. shoulder work with front arm raises. I just hope it actually works out as I have very little anchorage at home.

Home gym days
   - step ups
   - standing leg extension
   - hamstring curls
   - straight leg hip extensions
   - single leg leaning reverse hyper extensions if possible
   - bent leg kick backs if possible
   - shoulder work with front arm raises
   - leaning fly's if possible

Speed days -
speed bands for
   - upstairs runs,
   - quick high knee drills
   - leaning alternating knee drives

resistance band
   - step down from high knee (switch),
   - leaning and quick knee drive while maintain knee angle (resistance band   
   - leaning resisted knee drives while extending front leg.

Speed bands
   - Try get some sprint starts in as well. with bands and then without bands.

Clam walks and on all fours
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 and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

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: A Journey to Running Fast and Jumping High
« Reply #1626 on: March 28, 2020, 10:56:47 am »
+1
Date: 28/03/2020
Soreness: nothing major, glutes were on fire after the clam walks.

Condition: Training during the pandemic. Did my running behind my back garden, which is like an alley way. A giant branch that had fallen was moved. some moss in the edges of the pavestones. Also I found out that it was at an incline, which you can tell when running down hill you feel that your knees coming higher than normal but really you are running down hill. So did runs upwards.

Warm up
   indoor:
      - ankle
      - calf
      - hamstring
      - quads
      - hamstring and glutes
      - hips
      - back

Workout
   outdoor:
      - a walk with red and green bands
      - a skips with red and green bands
      - b skips with green bands
      - a run with green bands
      - sprint starts with green and red bands x 3
      - 10-20m sprints with green and red bands x 3 - 1 x downhill mistake, 2 x uphill
      - 10-20m sprints without bands x 2 - uphill

   Indoor
      - medium fast high knee drills on the spot with green and red band x 20 each leg x 2
      - clam walks x 20 x 2

   Resistance band
      - quick switch knees with band on feet going down x 10 each leg x 2
      - leaning knee drives x 2 (green bands driving knees forward, blue bands knee higher drives which the bands has the annoying thing of rolling up the thighs if I lift my knees up. but I just let the band roll back down the knee when I bring the leg back and repeat x 7 each leg for each band set.

Cool down
   stretch

Comment
Sweating, running felt good form wise but not speed wise but then again i'm running uphill.
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 and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

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: A Journey to Running Fast and Jumping High
« Reply #1627 on: April 01, 2020, 07:34:10 am »
+1
Date: 31/03/2020
Soreness: None

Condition: Lock down training

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch lunge
   straight leg iso hip extensions
   high knee holds
   back stretch

Workout with resistance bands
   isometric standing single leg extensions 2 x 4 x 15 seconds each leg

   explosive step ups with a step down to initiate step up 3 x 7-8 each leg

   single leg calf raises on edge of steps slow 2 x 10 each leg

   straight leg hip extensions for hamstring 2 x 10 each leg
   
   lying down hip extensions with leg straight in front and pull band down 2 x 8 each leg

   lying down step downs with band 2 x 7 each leg

   prone position hyper-extensions 2 x 7 each leg

   front raises for shoulder work 2 x 10 each arm

   ab-rollout - easy I can come out flat - 2 x 8

Cool down
   stretch

Comment
It was an OK session, next time will do standing leg curls for hamstring work others were ok.
   
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 and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

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: A Journey to Running Fast and Jumping High
« Reply #1628 on: April 03, 2020, 02:46:17 pm »
+1
Date: 02/04/2020
Soreness: hamstrings and adductors a little

Condition: Lockdown training.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch
   glute and hamstring stretch
   high knee holds
   back stretch

Workout - with resistance bands
   standing single leg extension with constant attempt at extending for 15 seconds.
      - 2 x 4 x 15 seconds extension constant tension

   step ups
      - 3 x 7 each leg - green band double loop

   nordic hamstring curls - can't do them, I can lower myself near the floor and then collapse and then push myself up, also get calf work too as I grip onto the bottom of the sofa with the balls of my foot.
      - 3 x 7 @bw

   leg pull downs

   straight leg extensions

   front raises each arm 2 x 10 each arm

   ab rollouts 2 x 8

Cool down
   stretch

Comment
meh
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 and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

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: A Journey to Running Fast and Jumping High
« Reply #1629 on: April 04, 2020, 04:38:02 pm »
0
Date: 04/04/2020
Soreness: hamstring doms from thursday

Condition: Lockdown speed training

Warm up
   ankle mobility
   calf hops with height while avoiding heel collapse as much as possible
   calf stretch
   hamstring stretch
   quad stretch lunge
   glute hip extension stretch
   high knee hip holds
   back stretch

Track warm up
   A walk x 10m with green speed bands
   A skip x 20m with green speed bands
   B skip x 20m with green speed bands
   A run x 20m with green speed bands
   Alternating high knee x 2 with green speed bands x 30m
   Sprint starts
      - 3 x green bands
      - 3 x red and green bands

Track workout (track aka back alley) - its also slight incline
    26.64m sprints (distance between 2 lamp posts)
      - 5 x red and green speed bands
      - 3 x without bands (I was averaging around 3.8 seconds) felt strange and lacked explosiveness will need to only run with green bands if I am running further than 10m.

Home gym
   upstairs runs with green and red band
      - 3 x 3 - some quick choppy step runs

   leaning knee drives
      - 3 x with green bands followed by no bands

   single leg standing extension holds with red bands
      - 2 x 4 x 15 seconds holds

   leg switches with blue bands 2 x 7 each leg

   leaning knee drives with green band 2 x 8-10 each leg

Cool down
   stretch

Comment
OK session.
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 and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

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: A Journey to Running Fast and Jumping High
« Reply #1630 on: April 16, 2020, 09:14:41 am »
0
Have to cancel upper body work out. I strained my shoulder, bicep and the elbow joint, that area of the arm included. Assisting my dad as I have to help him in certain ways where he is unable to shift his weight sitting, or whatever. So will only do lower body and abs workout without involving my arms.

EDIT: Only left arm is injured, right arm is ok.
« Last Edit: April 16, 2020, 09:27:07 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 and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

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: A Journey to Running Fast and Jumping High
« Reply #1631 on: April 28, 2020, 02:18:52 pm »
+2
Date: 28/04/2020
Soreness: none

Condition: Ramadan. Lock down. Only major core lifts.

Warm up
   Ankle mobilty
   Calf stretch
   Sitting hamstring stretch
   Quad stretch
   Straight leg hip extension holds like glue bridge but straight leg. I also found out that doing it slightly bent leg really targets the hamstring.
High knee iso calf stretch
Back stretch

Workout
   Step ups with green Band 2 x 8 each leg

   Nordic Hamstring Curls 2 x 7
      - calf also gets worked out as I hold myself with the toes. Balls of feet.

   Single arm shoulder press with band 2 x 8

   Ab roll out 2 x 8

Cool down
   Stretch

   



« Last Edit: April 28, 2020, 02:29:42 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 and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

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: A Journey to Running Fast and Jumping High
« Reply #1632 on: May 02, 2020, 12:58:02 pm »
+1
Date: today

Condition: Nice warm day. Ramadan and Lockdown restart workout. Low intensity.

Warm up
   Calf stretches
   Ankle hops for height
   Hamstring stretch
   Quad stretch
   Hamstring leg extension stretches bent and straight
   High knee holds
   Back stretch

Warm up (Back alley)
   A walk x 30m
   A skip x 30m
   B switch skips x 30m
   Alternating high knee drills
   A straight leg runs/bounds
   Low to high dribbles to run
   A runs

Workout
   Sprint start
      - 1 step x 2
      - 2 step x 3
      - 3 step x 2

   25m sprints
      - 2 x banded
      - 1 x unbanded

Cool down
   Stretch

Comment
Runs felt good. Especially with band if only I could have tendon reflexes like bands where it can snap back once stretch quick.
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 and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

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