Author Topic: A Journey to Running Fast and Jumping High  (Read 163916 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1665 on: January 04, 2021, 01:39:36 pm »
+1
I was doing some calculation and my math is not that great but I am getting a strange answer.

If the ceiling height in my living room is 93.5", it can't be 83.5" as my reach is 7"4 and I can't reach the ceiling so 93.5".

If I jump I can get my head 3" away from the ceiling based on camera side view near the ceiling.

Which brings my height from ceiling to top of head is 22.5" as I am about 5'8 upright head up stretched.

Since my reach is 7'4, which is 20" higher than top of my head.

That would bring my reach when jumping my highest now would be 22.5" + 20" + 7'4 = 130.5"

Rim height is 10 feet, which is 120", this would mean that right now I can get my fingertips 10" above the rim.

That's just my standing vertical jump, which is crazy and unbelievable and just don't believe it's right and something has gone wrong.
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/

Coges

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Re: A Journey to Running Fast and Jumping High
« Reply #1666 on: January 04, 2021, 03:47:50 pm »
+1
I was doing some calculation and my math is not that great but I am getting a strange answer.

If the ceiling height in my living room is 93.5", it can't be 83.5" as my reach is 7"4 and I can't reach the ceiling so 93.5".

If I jump I can get my head 3" away from the ceiling based on camera side view near the ceiling.

Which brings my height from ceiling to top of head is 22.5" as I am about 5'8 upright head up stretched.

Since my reach is 7'4, which is 20" higher than top of my head.

That would bring my reach when jumping my highest now would be 22.5" + 20" + 7'4 = 130.5"

Rim height is 10 feet, which is 120", this would mean that right now I can get my fingertips 10" above the rim.

That's just my standing vertical jump, which is crazy and unbelievable and just don't believe it's right and something has gone wrong.

So that would give you a 42.5" standing VJ. That would be sick.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1667 on: January 04, 2021, 03:57:50 pm »
+2
Lol yeah. But I realized my mistake by calculating it a different way.

I don't know why I added 20 to 7'4 when that is the reach already, it should have been 22.5 + 5'8 (68) + 20 = 110.5 = 9.5" away from the rim.

Living room ceiling is 93.5"
Head height is 5ft 8 which is 68"

Difference is 25.5 minus 3 inch difference from touching ceiling equals 22.5".

Distance between 10ft rim and my head is 120" - 68" = 52"

Subtract 22.5 head height equals 29.5 and difference between head to reach is 20" so I'm 9.5" inches from touching the rim and hitting the ceiling goes to 6.5" from touching rim.

Close but no cigar.
« Last Edit: January 04, 2021, 04:24:45 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/

Coges

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Re: A Journey to Running Fast and Jumping High
« Reply #1668 on: January 04, 2021, 05:09:00 pm »
0
Haha yeah that makes more sense.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1669 on: January 08, 2021, 04:32:57 pm »
+1
I just figured out yesterday when I did my workout with the broad jumps is that when I jump and tuck my knees up I can land further more consistently.

Before when I would jump my leg would catch the floor earlier then I would like and I would fall forward or it stops me getting further.

So I have to consciously think about raising my knees up and land but I don't want to extend my legs when landing as I slip or fall backward.
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 #1670 on: January 19, 2021, 12:29:22 pm »
0
Yesterday got some work in Resistance band squat jumps 3 x 8, followed by sprint start practice.

Then I did some plate broad jumps, getting some good height after learning about tucking knees.

Then had to finish.

Also side note I am seeing that I have gained weight and am around 74kg and am eating normally, hopefully it's the exercise gaining that booty weight lol
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 #1671 on: February 04, 2021, 03:35:08 pm »
0
This situation has really messed my workout schedule I am only able to fix in workouts with 3 - 4 days in between as it's hard to follow schedule with 2 to 3 days in between.
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 #1672 on: February 11, 2021, 04:24:36 pm »
0
Date: 11/02/2021
Soreness: back - from the broad jumps landing on hard surface despite wearing running shoes.

Condition: Home workout

Warm up
   same general warm up

Workout
   Squat jumps with resistance bands x 3 x 7
   ME Resistance Band Jumps x 1 x 5

   Sprint starts - just focussing on jumping out and when i am fully out, then strike leg down and push forward x 3 x 5

   Broad Jumps
      - bodyweight 1 x 7
      - holding plates 2 x 7

Cool down
   stretch

Comment
Ran out of time and usually I continue after but because my back always seems to be sore after the workout when shifting between posterior tilt to anterior tilt and getting to neutral tilt or bending and reaching down will cause pain. So second set is difficult in terms of just standing but the actual jump is fine. I just think that my spine is always in that state, just a little disturbance will cause pain but not constant pain but when switching different tilts of the lower back. If I can think of another good exercise I can switch the broad jumps too to help develop explosive power in the horizontal direction then I may switch it and then after a while change back.
   
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 #1673 on: February 28, 2021, 05:38:44 pm »
+1
After 2 weeks of resting due to the cold and the niggling chest infection, I decided to do some sprints and record myself to see if I have made some improvements and whether or not the sprint cue I have in mind is good.

Video is below:
<a href="http://www.youtube.com/watch?v=JmeX0x7PPPM" target="_blank">http://www.youtube.com/watch?v=JmeX0x7PPPM</a>

My Take:
Felt a little slow and there were some loose straw like grass on the floor which I felt my feet slipped at some point.

Also I think the cue is good for the first step but need to do the same with the other steps as you can see the second step feels like I am just stepping not exploding off the first step.

My arm also when I come out of the block comes up before going back rather swinging back straight away. I just didn't have a lot of cues in head when i did these runs.

My feet are low but second foot coming from the block comes a little higher.

Also I always start to slow down towards the last line.

So things to remember, swing arms back when coming out instead of up and practice on exploding off each step.

Your feedback will be appreciated too.
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/

CoolColJ

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Re: A Journey to Running Fast and Jumping High
« Reply #1674 on: February 28, 2021, 09:28:49 pm »
+2
Straight away I notice there is not much hip extension going on, something looks off
short choppy strides

maybe just getting those areas stronger will fix the issue

Your landing with bent legs, your squat running, low centre of movement, so it probably makes it look short and choppy.
usually fixed by making your posterior chain much stronger, and maybe ankles/calves

Chris Korfist has a whole bunch of articles that detail all of this stuff, I can't remeber which one in particular

https://simplifaster.com/articles/acceleration-power-breaking-start/

« Last Edit: February 28, 2021, 09:47:28 pm by CoolColJ »

FP

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Re: A Journey to Running Fast and Jumping High
« Reply #1675 on: March 01, 2021, 12:48:17 am »
+1

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


Video is below:
<a href="http://www.youtube.com/watch?v=JmeX0x7PPPM" target="_blank">http://www.youtube.com/watch?v=JmeX0x7PPPM</a>

My Take:
Felt a little slow and there were some loose straw like grass on the floor which I felt my feet slipped at some point.

Also I think the cue is good for the first step but need to do the same with the other steps as you can see the second step feels like I am just stepping not exploding off the first step.

My arm also when I come out of the block comes up before going back rather swinging back straight away. I just didn't have a lot of cues in head when i did these runs.

My feet are low but second foot coming from the block comes a little higher.

Also I always start to slow down towards the last line.

So things to remember, swing arms back when coming out instead of up and practice on exploding off each step.

Your feedback will be appreciated too.

Hey seifullaah!

2 main things I notice:
 A - you don't seem to be hyperextending at the hips on your strides
 B - when your arms are in front of your body, you break at the elbows and don't get a strong pulling motion

For point A: some possible fixes are working on P-chain strength and power specifically at the hyperextension range of motion. The best corrective exercises I can think of are poor man's reverse hyper and hang power cleans/snatches, starting at about mid-thigh, doing them off blocks or with a stretch reflex (but this is a pretty technical movement, so I think reverse hyper is ideal). But I would mix them with sprinting because if you focus on strength alone you might get slower.
Another possible reason might be that your flexibility - maybe you physically can't hyperextend leg 1 when leg 2 is at the peak of its knee drive ROM. Based on the quick look that I took, you seem to be missing the hip flexor stretch in your workouts, which is imo quite possibly the most important stretch for athletes, especially if you sit frequently.

For point B: I would recommend working on lat strength (pullups would be good). I think that possibly your lats aren't strong enough for you to have a more straight arm when your arm is in the forward position and you are about to throw it back so you bend at the elbow and it results in a weaker arm swing.

It might even be possible that these 2 factors are negatively working together, so if you manage to fix both I think that would help a lot more than just fixing one.

To your credit, your frontside mechanics seem to be pretty decent with the way your knee flexes in the second part of your swing phase rather than earlier on during that phase which supposedly a lot of sprinters struggle with.

I hope that was helpful!

« Last Edit: March 01, 2021, 12:50:17 am by FP »

FP

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Re: A Journey to Running Fast and Jumping High
« Reply #1676 on: March 01, 2021, 12:55:18 am »
+1
Also, I dug up some T0ddday quotes from my log a few years ago, I was also understriding in the example vids i posted. You can check that out if you want: http://www.adarq.org/progress-journals-experimental-routines/fp's-jump-journal/345/

I quoted out the recommendations T0ddday gave me, but they might be unique to the issues I was having.

Quote
That's said you don't produce enough power for a body lean you have a torso lean which is not useful.  You need to forget about acceleration being a taught skill for now.  Your just not there yet.  You are extremely tight trying to keep your elbow from breaking 90 - it should break 90 especially on a start...  And your taking about 10 steps to cover 10 yards.   Get to a track.  Seven steps to 10 meters.  If you aren't close to there you are under striding severely - you are cause you don't produce power.  All you should think about right now is power.  Alt leg bounding, then speed bounding, then sprinting which shouldn't feel all that different is the path you need to get on...

Quote
Biggest cueing error is your arms.  They are not tight from working out.  Your actively doing that.  Best single piece of advice is to stop.   Your start right foot in front... Work on doing one thing right.  On your first step focus on your left hand going back rather than right going forward... Throw is back and up and let your elbow straighten out... All the way... Throw that arm back super forcefully - this will counter your weight from falling forward and into that strange round back you have... And will also give you enough time to push off... Subsequent arms should still be waaaay bigger but not break as big as the first one...

CoolColJ

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Re: A Journey to Running Fast and Jumping High
« Reply #1677 on: March 01, 2021, 06:11:04 am »
+1
Found the article - Korfist calls it push running

https://www.freelapusa.com/building-a-champion/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1678 on: March 01, 2021, 11:32:38 am »
+1
Thank you soo much for you help and advice.

This is becoming very frustrating for me that I do a lot of p-chain explosive workout like squat jumps, broad jumps, kettlebell swings with resistance bands and whenever I go up the stairs I run up it with aim of exploding each step to the next, but can't seem to incorporate it in my running.

Def no hyper-extension of my hips in running.

When I used to go to gym, I used to do high hang snatch, where I hold the barbell at the crease of the hip, knee slightly bent then I push hips back with barbell keeping contact with the hips and then push hips forward and up pushing the barbell up and catch it overhead.

Will incorporate some p-chain strengthening with hip extension, reverse hyper-hyper extension to my workout and some pull ups for lat works and do hip stretch during my warm up.

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 #1679 on: Today at 05:26:53 am »
0
I was able to get opinion from an experience sprinter who uploads very informative videos about sprinting and training and said exactly what I had trouble in doing.

He said:

Quote
I would suggest first to focus on seeking the feeling of launching your body out each step, rather than trying to be too quick. Also, make sure you don’t let your right leg open up so much during the first few steps. Might benefit from improving hamstring strength as well.
He left this comment for my video upon request.

The first point of feeling my body launch is what I was practicing for a month or so on the pushing out of the blocks first step and then just feel myself in the air before crash landing on the floor. Now the difficult part is doing the same thing as above exploding out as far as I can then drive the forward leg back into the ground and push myself and feel myself in the air again. But once I drive my leg back and push myself forward ... it's something that feels awkward and will require a lot of practice.

Second point hamstring weakness, always thought my hamstrings were strong as I can do the natural ghr's without hands but with some bending at the hips, but maybe do some leaning knee drives with band pulling my feet forward and I have to resist opening of the knee.

But will take this and what you guys said about strengthening my hip extension muscle (p-chain muscle).
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/