Author Topic: A Journey to Running Fast and Jumping High  (Read 638565 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1890 on: February 28, 2023, 04:43:31 pm »
0
Date: 28/02/2023
Soreness: hamstring very slightly and shins a little

Condition: Slightly cold and windy, track not that slippery. got to the gym 5:15pm and left at 7:40pm.

Warm up
   cycle
   activation and mobility stretches
   track warm up brief

Workout
   top speed practice - get some speed work in without hurting my shins and without having to cut out speed work on tuesday. accelerate from standing to 10m and then maintain upright running, then accelerate to 20m and then 30m and maintain. faster I went the harder it was to bring my feet down, my body moving to fast forward to hit ground down but 80m running, at the end comfortable, not tired and technique felt good.

   high box squats - box was about 30" i think, just above knee level - rhythmic movement without relaxing my hip flexors, just down contact then up and repeat.
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 1 x 5 @140kg
      - 1 x 7 @180kg
      - 2 x 7 @200kg
      Note: 200kg was more difficult to carry and get into position then it was to squat it on the box, smooth comfortable quick movement.

   calf raises on leg press bent knee - quick flexes
      - 2 x 15 @170kg

   side dumbell raises by lifting the dumbbell up pushing elbows back keeping in line with legs for rear delt work
      - 1 x 3 @5kg
      - 1 x 3 @15kg
      - 2 x 7 @25kg

cool down
   stretch
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 #1891 on: March 06, 2023, 03:14:14 pm »
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5 Cues experimented.

1. fast knee drives for each step
2. powerful strides from start onwards
3. fast first step then the rest powerful
4. powerful first step then the rest fast knee drives
5. complex alternate fast knee drives followed by powerful stride and repeat.

cue 3 was the best but the rest were neck and neck.

Also my 10m sprint times for all were good.

My weakness is I have a good step out of the blocks, could be more quicker but the following steps 2, 3, 4 is slight overstriding, and after coming out of the blocks, the power is dissipated from the first step to the next, feels like just no bounce, but possibly after that step to the next there is some step, my right foot is the cause, not sure if it's due to ankle injuries over time or ankle has collapsed when I walk also I can't drive my leading feet back fast enough.
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 #1892 on: March 14, 2023, 05:10:02 pm »
0
Date: 14/03/2023
Soreness: shins

Condition: cold and a little windy, track was surprisingly dry enough to get some grip with flats.

Warm up
   cycle
   activation and mobility stretches
   sprint drills
   sprint starts with focus on driving with the thighs instead of the knees so I drive it forward rather than forward up
   
Workout
   top speed work
      - accelerate 10m and maintain 30m
      - accelerate 20m and maintain 30m
      - accelerate 30m and maintain 10m - was going too fast to maintain technique beyond 10m

   Speed quarter box squats
      - 1 x 3 @20kg
      - 1 x 3 @ 100kg
      - 3 x 5 @150kg

   leg press calf raises bent knees
      - 2 x 20 @150kg

   bench press
      - 1 x 20 @30kg

   standing cable crunches
      - 1 x 5 @30kg
      - 1 x 20 @60kg

Cool down
   stretch
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 #1893 on: March 30, 2023, 07:24:36 pm »
0
Shifted my training from my calves to achillies tendon, for ankle stiffness and muscle strength.

Cable ankle hops avoiding heel collapse

Achillies isometric hops

And others of the like.

Also I found out my left tibia bone, bone from knee to feet, is shorter than my right as when doing lunges to test ankle mobility, my left knee has to reach further and end up touching slightly above knee on wall compared to right knee touching mid knee.
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 #1894 on: April 02, 2023, 11:33:52 am »
0
Date: 02/04/2023
Injuries: twisted my knee when doing hurdle hops

Condition: track was slightly wet

Warm up
   cycle
   dynamic mobility warm up
   track warm up
   hip mobility hurdle drills
   hurdle hops,  :raging: :rant: I jumped over one landed close like directly above it one leg on the hurdle and it was wet so it slipped pass the hurdle instead of on it and my other leg landed behind, the front leg caused the hurdle to fall forward and I fell into a forward split position back knee bent and there my knee twisted as the lower leg rotated outwards and landed on shin. managed to get some hurdle hops in.

   edit: now at home knee is hurting more and more, but it was very slow and gradual, it was 4 hours after the incident. I have placed a tight knee compression and placed heat on it.

Workout
 
   despite the injuries I got a few drills in after and some light runs without pain only at home when I put the heat rub on and massaged it and then it started hurting and now I have a compression and it is really painful.

    will upload the ankle stiffness drills and runs I did.

Cool down
   stretch
   

Edit: How I fell and landed, the back leg knee twisted.



Also pain has subsided a little, it was just constant pain, need to keep knee bend constant else...
« Last Edit: April 02, 2023, 02:00:23 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 #1895 on: April 03, 2023, 08:54:03 am »
+1
My ankle stiffness practice.

I did feel my ankles touch the floor, it didn't feel like there was any collapse but in the video because of the shoes im wearing, it looks like my heel has collapsed but it hasn't touched yet unless fully flat I guess.

uncut, unedited, couldn't be asked to edit, trying to recover from the knee sprain. this video was after the fall, same day.

<a href="http://www.youtube.com/watch?v=QB2INP2dE40" target="_blank">http://www.youtube.com/watch?v=QB2INP2dE40</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 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 #1896 on: April 09, 2023, 01:45:30 pm »
+1
Date: 09/04/2023
Soreness: not much

Condition: light home workout for ankle stiffness

Warm up
   light ankle hops front back and side to side

Workout
   tip toe bounds light

   walk starts on tip toe for 1 and 2 step

   runup and single leg hop over 1 hurdle for achilies springiness

   single leg depth drop to a 1 step bound

   double leg drop jump - got a chance to measure my reactive index.
      - results of 3 jumps: 1 after another- I was kinda stuck in that phase of trying to not let my heel collapse, of course it did, when I land and then jump and minimize knee bend. box height was upper shin.
         1. FlightTime: 0.6 - GCT: 0.301 - RSI: 2.007
         2. FlightTime: 0.566 GCT: 0.299 - RSI: 1.893           
         3. FlightTime: 0.565 - GCT: 0.3 - RSI: 1.883

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 #1897 on: April 17, 2023, 08:57:01 am »
0
After reviewing my sprint starts for ankle stiffness and it's looking quite decent, the heel doesn't collapse but of course there is a moderate degree of ankle collapse by about 40% I guess. Maybe the spikes help keeping ankle stiff while compared to my running shoes video where there is more collapse, but I like to believe it's progress that I can keep ankle more stiff than previously rather than the shoes.

While working on the ankle stiffness further I also need to focus on bringing knees together the further I progress with strides.
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 #1898 on: April 19, 2023, 11:37:19 am »
0
Tuesday: Bench Squat - using bench as box height to squat
              Walking tip toes holding weights
              leg curls using cable for hamstring
              upperbody (benchpress or bent over rows or shoulder press)
              if time standing crunches on cable

Thursday: Hex bar deadlift jumps
                power clean sitting onto a bench
                achilies work stand on box, step back off to balls off foot and then push off back onto box without heel collapse, aim
                dynamic upper body workout
                core work if 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 #1899 on: April 22, 2023, 05:35:09 pm »
0
Drills

We have provided several drills to incorporate into your training for first-step quickness development. Remember to incorporate the components and technical points from above.

Box Drops with Sprints

You’ll need a plyo box and room to run to perform box drops with sprints. This exercise combines two separate exercises into one. For the box drop component, stand atop the plyo box.

Box drops place significant stress on your musculoskeletal structures, so start with a 12-inch box. Step off the box to drop to the floor. Land softly, with both feet hitting the floor at the same time.

As soon as you land, explode into a 20-yard sprint. Complete a total of six sets, resting 60 seconds between each one. This drill helps you learn to overcome inertia. For example, when you explode off the line in football.

You can progress with single leg box drop into a 20-yard sprint.

Hop-Hop Explosions

You’ll just need a single cone to perform the hop-hop explosion drill. Stand to the side of the cone. Hop sideways over it. Once you land, hop back over it to return to your starting point. As soon as your feet hit the ground, explode into a forward sprint for 10 yards.

Falling sprint starts

I'm starting to think that first quick step is not full extend then quick switch therefore quick step but rather when starting make ground contact as soon as possible not worrying much about extension.
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 #1900 on: May 02, 2023, 05:00:55 pm »
0
Another EUreka moment, where you try to practice a movement and find a drill to practice it in isolation and then find a variation to make it walk, skip and running sort of.

The problem I face is knee angle opens up, shin becomes vertical and I overstride and this is during acceleration.

So I seen a video from cody bidly athlete.x about the feeling of the calves to the hamstring when driving the knees to keep angle closed at the full extension, in order to get a good shin angle and higher chances of striking backwards and down rather than straight down and the further you progress it will start to open more and more, the knee angle, so to minimize the change this can be helpful. But this is all just theory don't know if it will actually work, but makes sense.
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 #1901 on: May 07, 2023, 02:30:02 pm »
0
Today's session practicing my strides using the technique of closing the knee angle during starts and the strides and have to say its looking better, I can definitely see the negative foot movement for the initial steps. Just need to close it a bit more as what I feel and what I am seeing is different.

<a href="http://www.youtube.com/watch?v=79aVaMNK6bQ" target="_blank">http://www.youtube.com/watch?v=79aVaMNK6bQ</a>
« Last Edit: May 07, 2023, 03:21:53 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 #1902 on: May 10, 2023, 08:00:08 am »
0
Another thing I find out is that, don't know why I didn't realize this but with the last video I see my knees are going down before my arms are fully swung. So I feel that I am not extending fully and that may be the reason for my feet landing down as it is not synchronized with arms. But initially it will be slow but after some practice speed it up.

Raining all day, so could only get a couple practice in.
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/

FP

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Re: A Journey to Running Fast and Jumping High
« Reply #1903 on: May 11, 2023, 01:05:38 am »
+1
Hey, I looked through the last 5 pages or so of your log. I think if you want feedback it might be helpful to see your technique for your explosive partial squats and a vid of some starts with the form you have right now. It's a little harder to give feedback for more experimental stuff. Although I greatly appreciate the analysis side of your log, it's a bit hard to read as an outside reader.

So as far as your wanting to work on the ankle complex, I think these might be really helpful. I think the foot and ankle work closely together so its important to target both. Cal Dietz has these 5 isometric positions to train the foot from.
https://youtube.com/playlist?list=PLodhPoY7MqDakb3OFQZZ-1zevmVPjDu8Q

So that stuff is for the foot, but for the ankle you might be better off with something like drop jumps. Cal Dietz says they target the ankle primarily.  My impression is you are targeting the ankle with lower intensity/higher volume sorts of movements, whereas a drop jump might help with the higher intensity end of the spectrum. Definitely something to be very careful with though, I think the advice given is usually space the reps out with a minute or more rest between reps and a really long rest between sets, with low total volume, like 2 sets of 3 or something like that.

https://www.youtube.com/watch?v=Uuyx2vFQig0
If you check out Justin Gatlins start here, he doesn't get that much deeper quad involvement with a deeper shin angle either, and has a lot of ankle bounce as well. So maybe it's not such a bad thing. I think you can see the foot strength playing a role too with how he steps so far on his toes and doesn't have any ankle or foot collapse.

However, I do still think quad explosiveness is still a really important quality to train for you. I think it's kind of difficult to determine what will carryover, but if you post vids of your lifts and start I will try to give feedback. I have a gif of a sled being pushed with deep quad angles but also ankle involvement (that you cant get on something like a squat) I will try to post that, I think might carryover decently.

The last thing, something I saw in some of your earlier videos: It seems like you don't flex the hip forward with the knee extended as much at the end of swing phase as I see other sprinters do, kind of as if you are cutting your stride short. I don't see this as much in your recent videos, but they are more experimental, so its tough to tell what your actual start looks like. I think if you are cutting your stride short, it might be your body proportions (unable to get enough weight forward), or might be an issue with glute activation at deeper RoM's or something like hamstring inflexibility. This I know less about, though.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1904 on: May 11, 2023, 05:22:23 am »
0
Hey, I looked through the last 5 pages or so of your log. I think if you want feedback it might be helpful to see your technique for your explosive partial squats and a vid of some starts with the form you have right now. It's a little harder to give feedback for more experimental stuff. Although I greatly appreciate the analysis side of your log, it's a bit hard to read as an outside reader.

So as far as your wanting to work on the ankle complex, I think these might be really helpful. I think the foot and ankle work closely together so its important to target both. Cal Dietz has these 5 isometric positions to train the foot from.
https://youtube.com/playlist?list=PLodhPoY7MqDakb3OFQZZ-1zevmVPjDu8Q

So that stuff is for the foot, but for the ankle you might be better off with something like drop jumps. Cal Dietz says they target the ankle primarily.  My impression is you are targeting the ankle with lower intensity/higher volume sorts of movements, whereas a drop jump might help with the higher intensity end of the spectrum. Definitely something to be very careful with though, I think the advice given is usually space the reps out with a minute or more rest between reps and a really long rest between sets, with low total volume, like 2 sets of 3 or something like that.

https://www.youtube.com/watch?v=Uuyx2vFQig0
If you check out Justin Gatlins start here, he doesn't get that much deeper quad involvement with a deeper shin angle either, and has a lot of ankle bounce as well. So maybe it's not such a bad thing. I think you can see the foot strength playing a role too with how he steps so far on his toes and doesn't have any ankle or foot collapse.

However, I do still think quad explosiveness is still a really important quality to train for you. I think it's kind of difficult to determine what will carryover, but if you post vids of your lifts and start I will try to give feedback. I have a gif of a sled being pushed with deep quad angles but also ankle involvement (that you cant get on something like a squat) I will try to post that, I think might carryover decently.

The last thing, something I saw in some of your earlier videos: It seems like you don't flex the hip forward with the knee extended as much at the end of swing phase as I see other sprinters do, kind of as if you are cutting your stride short. I don't see this as much in your recent videos, but they are more experimental, so its tough to tell what your actual start looks like. I think if you are cutting your stride short, it might be your body proportions (unable to get enough weight forward), or might be an issue with glute activation at deeper RoM's or something like hamstring inflexibility. This I know less about, though.

Thanks for that great feedback. Will appreciate your input.

I guess I can make a compilation of the workout sessions for the week every month. Will get one up for next week.

I can do those 5 ankle isometrics from home, so I can be consistent with it rather than in the gym where I always seem to run out of time.

I was thinking of doing some drop jumps, but not sure what difference is between depth and drop jumps except maybe drop jumps is the minimal ground contact time then I have not done the depth jumps where ground contact can be long. But was planning drop jumps for single leg and double leg. Probably implement it during my gym days.

With the ankle stiffness I have been doing walking on my toes while carrying heavy dumbbells and try to stay on tippie toes but it is as you said, low intensity and high volume. During warm ups I do the small light bounds on the balls of my foot.

With regards to justin gatlin starts and have seen with others with the open knee angles is they have this ability to create negative foot speed, which I am not able to as I don't have a reference point i.e. the calf and hamstring contact, it opens up and I don't feel it opening up, I saw some drills for the negative foot speed with open knee angles, which I will try starting, feels awkward and do it wrong but hopefully over time, but with the calf knee contact I can get a deeper shin angle, but this makes me think, does that mean the feet takes longer to travel back, maybe a little bit. But I would also say quad is useful just to power it out. I recently started doing single leg leg press.

The track I train at, are stubborn, won't let me use some of their equipment unless I be a club athlete member on top of gym member. But I have the harness type of sled, which hopefully can help.

The last you mention is something I just recently noticed, exactly what I was saying, in my last post, need to extend my hips, which I think is what you mean but mistakenly said hip flexion, which is when you bring your knees up rather than the hips coming forward and knees going down and straight for extension.
« Last Edit: May 11, 2023, 06:54:14 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
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Measuring reminder:
5 toe to heel steps = 148cm
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�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/