Author Topic: A Journey to Running Fast and Jumping High  (Read 104836 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1590 on: January 26, 2020, 07:24:23 pm »
0
Too stressed out about this. Will delay planned workout till I am happy with where I am technique wise.
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.
-------------------------------------------------------------
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

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 #1591 on: January 27, 2020, 04:09:22 am »
0
Video of Cue 4 vs Cue 5 and also first part is comparing my first cue 4 where I got 1.72 seconds and cue 4 now where I got 1.78
I can see that I am bounding more in my sprint start then sprinting. heel is not low during recovery for cue 4 either.
cue 5. average.

At the 30m runs my heels are still trying to keep low heel recovery for some reason and not getting close to butt enough.

<a href="http://www.youtube.com/watch?v=yfiKLQ3aPl8" target="_blank">http://www.youtube.com/watch?v=yfiKLQ3aPl8</a>

maybe if I cut the cue to only 3 steps then sprint.
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.
-------------------------------------------------------------
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

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 #1592 on: January 27, 2020, 07:31:26 am »
0
Notes to Self:

First 3 steps are normally long, the first one being the longest in terms of ground contact time.

Cue 4 start was good but the foot strike under the body rather than behind. so I need to explode out same manner but I also need to drive the leading leg back rather than down, which makes it resemble bounding, which I did in Cue 5.

Also looking at the sprint starts of sprinters and my start I am coming upright at an angle rather than staying at a lean and let the hips come down and straighten. This is one of the major reasons my knees doesn't appear  to come up high but rather my torso is not low enough. Therefore first step has to be low to ground once fully extended and knee at 90 degrees.

Drive legs back as powerful as possible as quick possible while maintaining relaxed to avoid forcing it and push body forward maintaining lean till about 10m, then slightly come up for another 10m and then come fully up by 30m mark or around there.

feeling a little better then yesterday, learned a few things. will try and go to track just to practice my technique every day for half an hour or so but gym will stay the same.

whip from the hip - https://twitter.com/atletico_dev/status/560599548897161218
more beneficial for upright running.

sprint dribbles
<a href="http://www.youtube.com/watch?v=DHv8Q-55TRY" target="_blank">http://www.youtube.com/watch?v=DHv8Q-55TRY</a>

Nice website
https://doctoryessis.com/2014/10/27/butt-kick-speed/
Good drill is butt kicks while keeping thighs parallel.

Enough analysis for now
« Last Edit: January 27, 2020, 04:51:21 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.
-------------------------------------------------------------
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

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 #1593 on: January 28, 2020, 04:15:13 pm »
0
Date: 28/01/2020
Soreness: quads a little sore and hamstring

Condition: Man it was soo cold outside. Got to the gym at 5:30pm and finished at 7:25pm.

Warm up
   ankle mobility
   calf stretch
   sitting single leg hamstring stretch
   quad stretch
   single and double leg glute bridges
   high knee holds
   back stretch

Track warm up
   a walk x 10m
   a skip x 20m
   a run x 20m
   b skip x 20m
   some other random drills
   Note: - it was slippery a little for leaning drills
   
Track workout
   3 x acceleration bounds
   3 x toe drags - slippery
   drive backs - FAIL - hard to do that on a slow bound

Gym workout
   ankle hops
      - 1 x 10 @8kg dumbbell each hand
      - 2 x 15 @15kg dumbbells in each hand

   hex bar jumps
      - 1 x 5 @empty bar 30kg
      - 2 x 5 @70kg

   Full depth front squats - with the bounce at the bottom
      - 1 x 5 @40kg
      - 3 x 3 @60kg

   Single leg calf raises on leg press
      - 3 x 10 @110kg - 20,20,50 - double leg straight after

   slow eccentric single leg press /w double leg concentric
      - 3 x 5 each leg @25kg

   sprint arm swings
      - 1 x 5 @5kg dumbbells in each hand
      - 2 x 10 @12.5kg dumbbells in each hand

   hanging leg raises
      - 2 x 8 @bw - 90 degrees raised

   kneeling crunches on cable slow
      - 2 x 10 @50kg

Cool down
   stretch
   walk back

Comment
It was an alright session. was overloaded with so many drills that I have to reduce it. doing step ups with drive backs is more effective then trying it on the track with slow drive, it is just confusing unless you use sleds. can't do that at home as steps are wooden and weak to power down on them lol. Toe drags just feels awkward. need to think of a good drill for low heel recovery or just stick with these. The gym was good especially the front squat at 60kg, felt good. eccentric hamstring are useful for sprinting but also heavy kettle bells and hip thrusts to chose from.

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.
-------------------------------------------------------------
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

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 #1594 on: January 30, 2020, 05:26:37 pm »
0
Date: 30/01/2020
Soreness: quads a little

Condition: It wasn't cold, I wear a long sleeve shirt so it was mild. Wet track and left college late because of a meeting with boss. So I had only 1hr 15min.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch
   single and double leg glute bridge
   high knee holds with 8kg kettlebell
   back stretch

Track warm up
   A walk x 10m
   B skips x 20m
   A Run x 20m x 2 (had to focus on driving legs down on second set as I forgot)
   Straight leg (slight knee bends) x 20m
   Acceleration bounds x 20m
   
Track workout
   Step ups with drive down before feet makes contact with the steps - a little difficult to do
   hurdle pushes 10m x 3 - focus on keeping low and still extending the hips and knees, low heel recovery and drive backs of the feet.
   large step ups with emphasis on driving leg down to go to next step - might have to miss this and do A skip of quickly switching legs.

Gym workout - 30 mins remaining
   Hip thrusts
      - 1 x 5 @20kg
      - 3 x 5 @90kg

   Hex bar jumps
      - 1 x 5 @60kg
      - 3 x 3 @100kg - it was hard to hold in the right place without the bar rotating forward or backward making contact with the back of my knee making it hard to jump

   Some calf raises slow eccentric

   hanging leg raises x 10

Cool down
   stretch
   walk back

Comment
A little tricky to train the drive back intentionally as you are driving down to push off before you even make contact with the ground. I did learn to do 1 step sprint start and then pushing back the ground forward, after gaining muscle memory of that action then I will do 2 steps. Then I had only 30 mins for gym work.

Also now i'm not sure if I have the correct lead leg, they say the leg you kick ball with is the back leg and the leg you lay up with is the front leg.
I kick with right leg and I lay up with the right leg.   
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.
-------------------------------------------------------------
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

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 #1595 on: February 03, 2020, 04:16:54 am »
0
Date: 01/02/2020
Soreness: none that I can remember

Condition: It was a little windy but not too bad. Aim was to do work on the sprint start technique second step. I need to work on driving my legs back and down before it touches the ground to generate more power instead of waiting till my legs are almost hitting the ground and flexing my knee and hit the ground and push forward like a bound. I did 1st step last week, this week will be second step with focus on driving back on first and second step. Most of my time was on the track doing drills.

Warm up
   ankle mobility
   calf stretch walks
   ankle hops
   hamstring stretch single leg using both posterior and anterior tilt
   quad stretch walks and static stretch
   single and double leg glute bridges
   high knee hip holds @12kg kettlebell
   back stretch
   box squats 30" bw and then holding 5kg dumbbells in each hand near chest x 3

Track warm up/workout
   A walk x 10m x 2
   B skip x 20m x 2
   A run x 30m x 2
   alternating high knee drills x 2 each leg x 30m x 1
   ankle dribbles x 2 x 30m going from small to high to runs - need time to adjust to the technique as it's a little mechanical and awkward
   straight leg with slight knee bend bounds x 10m

   some big step step ups x 2 x 5 steps

   hurdle pushes x 3 x 2 (maintain lean while extending to triple extension, low heel recovery without dragging, drive backs (which was unnecessary as it's hard to push back before hitting the ground to go forward and am already driving back with normal weight pushing)

   sprint starts - wore my spikes as slippery
      - 0 steps - I explode out as far as I can without flexing my knees till I reach furthest distance in the air then flex my knee and land
      - 1 step - same as above but once I reach as far as possible without flexing my knees I drive my leading leg back and down to the ground to push me forward
      - 2 steps x 3-4 - same as above but after the push from the first drive i drive second step leg knee forward and same as above till I reach far driving leg back and down and push myself forward
      - 3 steps - will do next saturday and get it recorded to see how it looks and if I my legs is travelling too far back to make contact with the ground

Gym work
   don't remember clear as I only had 30 mins, so did some bent over dumbbell flys, hanging leg raises, adductor work, step ups but starting with the leg above the box, push the leg down and jump up. I had another plan on doing a normal step up jump and as I am in the air switch the leg and the knee that has driven up I want to drive it down before my back leg touches the floor, but it was messy didn't work and probably not good for me.

Cool down
   stretch
   walk back

Comment
It was a good feeling to be able to get that awareness of driving the legs back during the sprint starts. Just need to do it for 3 steps then transfer to a smooth flow to accelerating/running at a lean till I i am upright.
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.
-------------------------------------------------------------
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

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 #1596 on: February 04, 2020, 05:24:07 pm »
0
Date: 04/02/2020
Soreness: none that sticks out

Condition: It was really cold outside. Managed to get in a good technical session but only had 30 mins for gym session. Started at 5:40 and finished at 7:25

Warm up
   ankle mobility
   calf stretch
   hamstring stretch sitting
   quad stretch
   single and double leg glute bridge
   back stretch
   high knee hold with 12kg kettlebell

Track warm up
   A walk x 30m x 2
   B skip x 2 x 20m
   ankle dribbles low to high to run x 2 x 30m
   A run x 2 x 30m
   straight leg bounds x 2 x 20m
   Acceleration bounds - basically bounding with a lean

Track workout
   High step runs with drive downs before hitting the steps
      - 3 x 6 steps

   Hurdle pushes
      - 2 x 2 @ low heel, leaning and knee drive with little drive backs before it contacted the ground

   1 Step sprint start x 2

   2 Step sprint start x 2 : 1 step out and then the second step

   3 step sprint start x 2, which is usually 2 steps after jumping out the blocks

Workout - gym
   Concentric Hex bar jumps - start rested at the bottom and just jump and then place back on the floor and repeat
      - 1 x 5 @30kg - empty
      - 2 x 5 @80kg

   Single leg calf raises on leg press
      - 1 x 5 @70kg
      - 2 x 10 @110kg

   Kettlebell swings - wanted to do a hamstring work but whole gym busy so grabbed a kettlebell
      - 2 x 15 @16kg - felt it slightly in my back every swings but never got worse was slight.

   Sprint arm swings
      - 1 x 5 @6kg dumbbells in each hand
      - 1 x 10 @9kg dumbbells in each hand

   Hanging leg raises
      - 1 x 12

Cool down
   stretch
   walk back

Comment
It was an ok session, I aimed to drive leg down strong and fast.
      - 1 x 5
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.
-------------------------------------------------------------
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

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 #1597 on: February 06, 2020, 07:39:08 pm »
0
Date: 06/02/2020
Soreness: some bits here and there

Condition: Cold as heck. Had 1hr 45 mins and spent 1hr 30mins of it doing technical speed work lol. A lot of drills, technique work and some spike practice work and then doing some effective gym work for 15 - 20 min lol involving front squats for 1 set, shoulder work for 1 set and then core work for 1 set. Then left the gym.

Will record on saturday just to see how my form is with my technique 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.
-------------------------------------------------------------
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

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 #1598 on: February 07, 2020, 03:49:54 am »
0
Upper back was sore today and knees were a little stressed out, nothing major. I don't think it's the concrete step ups as I use the foam running shoes but it's just the accumulation of the plyometric action plus the front squat which, didn't feel too good on the hips after so stopped but the depth as well felt stiff.
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.
-------------------------------------------------------------
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

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 #1599 on: February 08, 2020, 03:43:52 pm »
0
Date: 08/02/2020
Soreness: none that much, quads a little

Condition: It was a little cold with some warm moments. Got to the gym at 11:30 am and finished at 1:00pm.

Warm up
   ankle mobility
   calf stretch
   calf walks
   calf hops
   hamstring stretch
   quad stretch
   single and double leg glute bridge on bench
   high knee holds without weight
   back stretch
   arm sprint swings single reps with 5kg dumbbells in each hand

Track warm up
   A walk x 20m
   A skip x 20m
   B skip x 20m
   Low to high dribbles to run x 30m
   A Run relaxed x 30m
   Alternating high knee x 2 each leg x 20m
   straight leg bounds x 20m x 2
   Acceleration bounds

Track workout
   High step drives - comfortable and relaxed
   High step drives with leg drive backs before it contacts stairs to propel me forward x 2 x 5 high steps
   Hurdle pushes - low heel, lean and high knee drives x 3 x 10m
   Sprint starts
      - push out of the blocks aiming for distance
      - 2 x push out and drive back on first step
      - 2 x push out and 2 steps drive back
      - 2 x push out and 3 steps drive back and jog

Gym workout
   Box squats sit back as far as I can
      - 1 x 5 @50kg

   Kettlebell swings using cable
      - 1 x 8 @60kg

   Kneeling crunches
      - 1 x 20 @60kg

   Hanging leg raises
      - 1 x 12 @bw

Cool down
   stretch
   walk back

Comment
It was an ok session. the runs were ok. Aim was just focus on driving leg backs and then after I can think of leaning and low heel recovery then increase speed and power of drive backs and not the jumping out of the blocks.
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.
-------------------------------------------------------------
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

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 #1600 on: February 08, 2020, 06:03:42 pm »
0
Looking at the video analysis, of course the form is wrong, because I am more upright then I would like to be but I see some push backs going on, but because i'm upright my shin becomes more straight but the push happens.

I looked at the video to time it and the time for 3 steps and then just slowly run to the finish and I timed it as 1.84 seconds average at 7 steps for 10m.

Improvement:
Need to drive and hit the ground a bit more back as I am driving more down and less 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.
-------------------------------------------------------------
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

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 #1601 on: February 11, 2020, 04:23:36 pm »
+1
Date: 11/02/2020
Soreness: little shin pains and quad sore a little

Condition: It was very cold outside. Got to the gym at 5:35pm and after warm up session got to the track at 5:45pm. So had just over an hour. 1hr 15min on the track and 15 minutes in the gym. But based on how the track session went, completely worth it.

Warm up
   ankle mobility
   calf stretch
   single leg hamstring stretch - standing and sitting
   quad stretch lunge position - heel to butt
   single and double leg glute bridges
   high knee hip holds @12kg kettlebell
   back stretch

Track warm up
   A walk x 20m
   A skip x 20m
   B skip x 20m
   A run x 30m
   low ankle dribbles - slow and fast
   knee dribbles - slow and fast
   alternating high knee drill x 2 each leg x 30m
   straight leg bounds
 
Track workout
    2 x 2 x 20m acceleration bounds - focus on high knee then focus on piston like knee drive rather than cycle x 20m - turns to high knee large stride runs

   Hurdle pushes
      - 2 x slow lean and low heel with knee drive
      - 2 x fast drives with same as above technique

   high step single leg jumps - difficult and awkward but will abandon this as it is concrete but also will change to steep hill single leg bounds no limits and room for progress and safer on the joints.
      - 2 x 2 x 5 steps

   Steep hill single leg bounds
      - 1 x 10m each leg - single leg is weak especially when trying to do high knee then drive down and push forward/up and repeat.

   Sprint starts
      - jump out starts x 2
      - jump out chin tucked followed by single step drive back x 2
      - 2 x 3 x 3 steps - the first step drive was good but the others were automatic that I couldn't focus on the other knee driving up it was too fast I could only sense the drive back of the leg. this made me frustrated thinking i'm not consciously thinking of driving back each leg after driving the knee. speed was medium and controlled but the last run I did it was AWESOME, actually felt the drive/push and the smooth transition, felt just like the way I see sprinters push out when driving smooth and fast.  :trolldance:   :personal-record:

Gym Workout
   Front Squats
      - 1 x 3 @20kg
      - 1 x 3 @50kg
      - 2 x 5 @90kg - was comfortably easy can't say the same for my wrist.

Cool down
   stretch
   walk back

Comment
it was a good session. the run to practice the drive backs were good especially when I slow it down the second and third step were too fast to control the knee drive but the run felt good, could feel the pushing and driving. Front squats were good.
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.
-------------------------------------------------------------
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

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 #1602 on: February 16, 2020, 10:19:48 am »
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Yesterdays test session was really horrible, second story this month, storm dennis lol.
Really windy, raining hard. Managed to place my camera in front a brick wall to avoid the wind knocking it down.

But after analysing the video, complete utter failure, it even felt like that during the sprint. problem is I am driving my feet down to quick that I don't get full extension.

Second step is always the worse my feet lands under my shoulders rather than behind me under the centre of mass. then the following steps feet becomes more flat and flat.

More practice.
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.
-------------------------------------------------------------
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

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 #1603 on: February 16, 2020, 05:00:36 pm »
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Another cue I need to use is popping the thigh forward, driving the knee forward as pushing back only works to some extent but knee is neglected so optimal is thinking of both like fast switching A skip drills.

Knee drive and push back at the same time.  :uhhhfacepalm: More practice required.
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.
-------------------------------------------------------------
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

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 #1604 on: February 18, 2020, 05:15:32 pm »
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Date: 18/02/2020
Soreness: none

Condition: It was cold, wet, windy and raining quite a bit. But after warming up the rain stopped but the rest remained. It was a good comfortable session. Not enough time for gym lol. Started at 5:45pm and finished at 7:25pm.

Warm up
   ankle mobility
   calf stretch
   sitting hamstring bench
   quad stretch
   single leg hip thrusts
   high knee holds with 12kg kettlebell handle on my feet x 10 seconds each leg x 2
   back stretch single leg rotations
   3 sprint arm swings explosive leaning with 4 kg dumbbells

Track Warm up
   a walk x 20m
   a skip x 20m
   b skip x 20m
   a run x 20m
   ankle dribbles x 20m
   calf dribbles x 20m
   knee dribbles x 20m
   high knee butt kicks x 10m
   sprinting bounds with thigh pops/knee drive

Workout
   Hurdle pushes x 2 x 2 x 20m

   uphill work
      - light uphill runs x 2
      - uphill skips but with aim of fast powerful switches of the leg to get up the hill

   Sprint starts
      - exploding out of the start x 3 with aim of driving knee forward
      - sprint starts with a step/drive back
      - 3 x sprint starts with aim of just driving knees forward
      - 3 x sprint starts with aim of just pushing legs back
      - 3 x sprint starts with aim of driving knees forward and then powerful switching of the legs to drive the next knee forward
      - 3 x sprint starts with aim of driving knees forward then powerful switching and using my arms, which will automatically drive the legs back.
      Note: felt quite good - I decided to drive the knees forward for the start and then focus on the reflex switching of the legs concentrating on the knee driving forward and driving the arms. As there is a lot of cues to think of.

Times up

Cool down
   stretch
   walk back

Comment
Good technical session, the starts felt good, didn't want to go full effort just a comfortable slow start. So the cue of driving the knee forward is really helpful.   
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.
-------------------------------------------------------------
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

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