Author Topic: A Journey to Running Fast and Jumping High  (Read 214519 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1710 on: August 09, 2021, 11:39:33 am »
0
Wanted to record my sprint and as always not really happy.

First 2 runs one after other I just ran out with emphasis on driving knees forward and low heel of next leg, which was done correctly, which is good, but I didn't drive my knees further, it was soo bad that my front lead leg when driving out the blocks made contact while my back foot hasn't moved from its position but it's on toes.

Quick warm up as family commitment during weekends to do as work during weekdays. Couldn't find chalk so used sticks in ground as markers and because of camera angle you cant really tell when I reached the marker distance.

But I tried on second attempt after rest to make the first few strides long and longer ground contact times, getting shorter, but what happened was first step was not long same, knees not coming up high enough but second step knee was high and third and was driving down but first step is always short.

might have to utilize speed bands and just drive long.

also need to try and increase stride frequency as ground contact time of first step compared to step 2 was slower as required but ground contact time of 2, 3 and 4 all the same time. So need to develop a rhythm.

so all in all, need more improvement.
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 #1711 on: August 22, 2021, 12:07:15 pm »
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Drive long first before a quick push back of the feet drills going well, also am thinking of focussing on 2 full extension knee drives while accelerating form the start before then focussing on just pushing back till end of my drive phase.

It was wet yesterday, I was warming up and then it rained and 5 minutes later it stopped, came outside, just all wet and I just ran from the dry 5 meter area under a tree, which I had to kept rubbing my foot on the floor in the dry part on the side as feet gets wet and sprint starts I always slip.

It was ok except for some runs where I was running at an angle and some where I was running low, where you run and you don't get full extension of the knee without locking of course and some runs where I was prob running upright as my leg cycles were not pushing back were landing halfway after where it was supposed to land like air striding.

Rain ruins everything for running, can't keep resorting to plyos when it rains.
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 #1712 on: August 25, 2021, 06:49:32 am »
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Same workout yesterday

Warm up
Stretches for mobility and activation

Workout
Seated jumps holding 10kg bag of flour
   3 x 5 followed by unweighted jumps

Resisted band step ups with knee high and driving foot down to box and jumping up
   2 x 5 green thick band

Kneeling hip swing jumps
   3 x 5 with last set red band resistance

Sprint starts aim of driving knee powerfully forward and toe drag to second powerful knee drive
   3 x 5 last set from 4 point while first 2 in 2 point start

Isometric resistance band leg curls, curl as much as for 10 seconds
   3 x 10 seconds each leg

Green band overhead press
   1 x 8

Ab wheel roll outs
   1 x 10

Reverse wood chopper
   1 x 8 - 10 each side

Cool down
   Stretch
   Rest
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 #1713 on: August 26, 2021, 07:17:43 am »
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Had my second covid jab yesterday.  8)

Shoulder painful now but no fever as of yet.
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 #1714 on: August 29, 2021, 02:53:36 pm »
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Came upon an interesting test, which measures the RSI, which is the leg stiffness and each leg is about the same with the non dominant leg being less powerful and therefore spending less than in the air than my right leg, but double leg is quote good I think, around 2.333 average, maxed at 2.5

Some detail about this measurement and what it means.
https://www.scienceforsport.com/reactive-strength-index/
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 #1715 on: September 05, 2021, 11:44:02 am »
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I am able to extend fully when I come out of the sprint start but I have 2 problems which can be fixed together, which is that my knee angle opens up when at full extension, but I strike down rather than strike back, causing me to get 8 strides to 10m. first step is around 60cm.

Some more practice with correct method and hopefully that should correct that problem.
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 #1716 on: September 08, 2021, 12:43:34 pm »
+1
It was a fun session yesterday to experiment using resistance band to correct my sprint a bit, knowing what to consciously do. Helped improve the knee bend a bit.

Still finding the right time to get into the gym, going to be 1 day a week, then 1 day explosive and then 1 day speed.
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/