Author Topic: A Journey to Running Fast and Jumping High  (Read 107574 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1605 on: February 19, 2020, 09:29:32 am »
+1
Father not doing well, so will have to take care of him along with my family.
« Last Edit: February 29, 2020, 05:18:43 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 #1606 on: February 21, 2020, 04:28:37 pm »
0
Date: 20/02/2020
Soreness: lower legs a little i.e. shins

Condition: It was cold and windy and the worse thing was that my coat zip is broken so I couldn't zip it up between warm ups and workout sets. annoying. Got to the gym at 5:45pm and finished at 7:25pm just on the track.

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

Track warm up
   a walk x 20m
   a skip x 20m
   b skip x 20m
   a run x 20m
   ankle dribbles slow to fast
   calf dribbles slow to fast
   high knee dribbles x 20m
   high knee butt kicks x 20m
   acceleration bounds x 20m
   
Track workout
   hurdle pushes x 2 x 20m
   steep hill sprints
      - 2 x 2 x light run
      - 2 x 2 x fast leg switching uphill sprints

   Sprint starts
      - 2 x exploding out
      - 4 x 3 x sprint starts out to 30m

Cool down
   stretch
   walk back

Comment
It was a good session. I feel like I have a good handle of the cue to get a good cue, not perfect but good, am happy.
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 #1607 on: February 22, 2020, 05:33:22 pm »
0
Date: 22/02/2020
Soreness: quads a little fatigued, shins a little sore

Condition: It was very windy. Couldn't get to the gym till 11:45pm and so had 1hr 15min but my aim was to try and record my runs, too many bad things happening, it was too windy to put the tripod on the wall so had to place it on the grass with the back against a brick wall, then legs broke so the tripod only had 2 legs, so I did a balancing act holding the third leg in place gently and luckily the wall stopped the strong wind doing anything to it.

Warm up
   ankle mobility
   calf stretch
   calf walks with weight
   calf hops single leg
   hamstring kick walks
   hamstring stretch - my right hamstring is always tighter than my left no matter how many times I stretch it, it's getting annoying
   quad stretch
   quad walks
   single leg and double leg glute bridges
   high knee holds with 12kg weight on toes
   back stretch
   arm swings with 4kg dumbbells in each hand both leaning and upright

Track warm up
   a walk x 20m
   a skip x 20m
   b skip x 20m
   a run x 20m
   ankle dribbles slow to fast x 20m
   calf dribbles slow to fast x 20m
   high knee dribbles fast x 20m
   alternate high knee drills 2 each knee x 20m
   acceleration bounds x 20m

Workout
   5 x 10m sprints
   2 x 30m sprints

Cool down
   stretch
   walk back

Comment
It was an ok session, I managed to do the start I wanted, will just check the recording and see how it looks. not looking for a fast time as I didn't really put effort into it, aim was just to get the technique right. Will post result soon. 

EDIT: Results
     1st   time     2nd   time    3rd   time    4th   time
0m  3015     0s     5476   0s     9086   0s     11897  0s
5m  3044    0.967s  5504   0.93s  9114   0.93s  11924  0.9s
10m 3069    1.80s   5529   1.76s  9139   1.76s  11950  1.76s

30m          16036    0s      23687   0s
5m        16057    0.7s    23703   0.53s
10m split    16080    1.46s   23724   1.23s

all 7 steps for 10m
all 5 steps for 10m splits
fps: 29.99

10m average: 1.76s

Conclusion: Happy, legs were tired for some reason before the 10m start and didn't go all out in the starts, was just focused on getting a good start and then it was very windy, which was distracting when running. So all in all, good session.
« Last Edit: February 22, 2020, 07:02:47 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 #1608 on: February 25, 2020, 04:19:38 pm »
0
Date: 25/02/2020
Soreness: none that stuck out, some temporary pain near knee which went

Condition: Cold, Windy, slippery track, same old difficult condition to run in especially when current coat cannot be zipped up to keep my self warm. Learned something new about the hill sprint, which changed my mechanics for the better. Got to the gym at 5:55pm and finished at 7:25pm.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch single leg
   quad stretch lunge on bench
   single and double leg glute bridges
   high knee holds with kettlebell on edge of leg 12kg
   back stretch double leg rotating side to side lying on the floor

Track warm up
   A walk x 2 x 20m
   A skip x 1 x 20m
   B skip x 2 x 20m
   A run x 2 x 20m
   low to high ankle to knee dribbles 30m x 2
   leaning acceleration bounds x 2 x 20m

Track workout
   Hurdle pushes
      - 2 x 2 x 30m - would do powerful switch pushes

   Hill sprints
      - 2 x aiming for distance
      - 2 x aim for distance while including quick switch
      Note: I had this problem that when I tried quick switch, my brain automatically made it quick stride frequency, instead of stretching out reaching far then quick switch to push further forward instead of when I do quick switch I immediate quick switch again and then my stride cycle becomes quick rather than in stretching the leg out.

   Sprint starts
      - 2 x sprint outs for reach to 1 step
      - 1 x sprint starts - this got messy as I was not switching legs quick enough but rather waiting for my legs to touch the ground
      - 2 x 2 - very good - remembered to reach out on the first step then quickly switching while in the air fully stretched and then automatically my brain will use the thing it learned at the hill sprints of pushing far before switching. so hill sprints will help train the motor neuron in the stride pattern.

Cool down
   stretch
   walk back

Comment
It was a good session in terms of learning a good amount of the start and a useful hill sprint technique.

Also I see this large purple mark on my calf, don't know how it can be so big.

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 #1609 on: February 27, 2020, 04:58:59 pm »
0
Date: 27/02/2020
Soreness: none

Condition: It was really snowing hard in the morning but stopped in the afternoon and was sunny till evening where it was cold and windy again and the track was even more slippery. Got to the gym at 6:00 pm and finished at 7:30pm. Brought jumper and gloves, which really helped.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch
   single leg glute bridges
   high knee hip holds on balls of supporting foot with 12kg kettlebell
   back stretch
   arm swings explosive 3 swings 4 kg dumbbells in each hand
   box jumps without then with 4 kg dumbbells

Track warm upt
   a walk x 20m x 2
   a skip x 20m x 1
   b skip x 20m x 2 - forgot quick switch on first set so did second correctly
   a run x 30m x 1 - high knee, landing on balls of foot almost tip toes for ankle stiffness
   ankle dribbles to high knee dribbles x 30m
   leaning bounds x 20m

Track workout
   hurdle pushes - kept getting stuck at front and tipping over got some runs but after putting it away I realized, even though late, the weights of the hurdle were shifted to the front, that being the reason for the tipping of the hurdles

   steep hill sprints/strides - focus on powerful switch of driving and pushing, because it was steep some slipping. but overall got some good sessions. needs mental concentration.

   Sprint starts - 3
   Sprint starts to 1 step - 3
   Sprint outs to 3 steps progressing 1 step at a time
   sprint outs with aim of powerful switching and driving and pushing x 5 - got some good starts - requires a lot of mental energy - but just need to stick to thinking drive knees forward and then quick switch and push back and the other steps will follow same pattern.

Cool down
   stretch
   walk back

Comment
Good session, during the last sprints it was not that cold and it was calm as I had my jumper and gloves. but took it off for the last runs. the gloves only.
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 #1610 on: February 29, 2020, 05:31:04 pm »
0
Another failure of sprint starts. I'm not fully extending before hitting the ground back, even though it feels like I am, so I should concentrate on my knees fully up and then try and fix the heel recovery to low. Lean was a problem, but I think I can fix that by forcing even more lean.
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 #1611 on: March 02, 2020, 03:09:57 pm »
0
Plan on doing practice runs on other days Monday Wednesday and Friday.

Got some 10 runs because I only have 30 mins sessions for these days so only doing practice runs.

Focussed driving knee forward and shin as parallel as possible next is only drive down once feet leaves ground
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 #1612 on: March 03, 2020, 04:27:22 pm »
0
Did around 10 - 20 sprint starts trying to get it right, but for some reason it just doesn't feel right, after every run I think I didn't do this or I forgot to do this.

Lot of time was spent trying think about how I can drive my knees forward when sprinting feels awkward.

Recorded the last few 10 runs and some were ok and some just stumbled, I can not keep it consistent.

I would run, walk back then do it again.

Elbows a little sore from the constant set position and tear drop quad muscle and muscle outside knees became sore

so I just had to force myself to stop, would love if my phone had a slow motion player, so I can check it every time and get constant update. but have to wait till i get home to check.

went to gym and did some step down step ups, step ups but you drive the leg while above the step down and continuous force to push myself up and jump.

then did some cable single step pulls. 75kg.

Was too stressed to look through all videos, but majority of them were bad, I think I might have to come out faster and drive back faster so I can strike back as most of the time my knee angle extends too much.

also my nose is blocked so with stress I can't breath the stress away, it just adds to it. FML
« Last Edit: March 03, 2020, 05:05:04 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 #1613 on: March 04, 2020, 10:05:08 am »
0
Change of cue:

The rear leg knee drives forward until fully extended and the foot has left the blocks and then drive that leg back down, which is where I am finding problems as my knees open up, and the back leg comes forward till other foot has planted the ground, then effort in the push and drive then you drive the front leg back and the back leg less effort to bring forward.

No more quick rapid switching.
« Last Edit: March 05, 2020, 04:20:50 am by seifullaah73 »
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

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

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1614 on: March 05, 2020, 04:18:55 am »
0
probably trained myself too much tuesday that I was sick the next day. DOM's as not been gym in a while.
rear left hip was a lot more sore near the glutes. But pain has gone down, still feeling a little sick. will get some meds.
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 #1615 on: March 05, 2020, 04:09:12 pm »
0
Date: 05/03/2020
Soreness: upper back slightly sore from bed, glutes a little sore

Condition: It was pouring down, cold and windy and track was nearly flooded with flood patches here and there. Wasn't feeling fully well, energy was down, slight signs of cold/fever.

Warm up
   ankle mobility
   calf stretch
   calf walk hops holding 8kg kettlebells in each hand
   quad stretch
   hamstring stretch
   single leg hip thrusts 1 x 5 each leg /w 5 sec pauses in both positions
   high knee holds with 12kg kettlebell on end of foot
   back stretch double leg side to side swings
   arm swings

Track Warm up
   A walk x 20m
   A skip x 20m
   B switch skip x 20m
   A run on balls of foot x 20m
   ankle dribble x 20m
   high knee dribble x 20m
   
   Prayer break

   acceleration bounds - difficult to do as I thought I had to strike back and down but now I find out that I was wrong lol

Track workout
   sprint start bounds x 3

   hurdle pushes x 2 x 10m both ways

   sprint start jump outs x 3

   sprint start to 1 step x 3
   
   sprint starts to 3-4 steps 2 x 3

   Note: I channeled my inner justin gatlin. arm not only plays a role in speed but also assists in powering/driving the legs down the quicker I power it down the more backwards I can strike and reduce knee angle. will change profile.

Gym
   Single leg box jumps with snap on top
      - 1 x 3 each leg @20 " box
      - 2 x 3 each leg @25 " box

   Hanging leg raises
      - 1 x 10

Cool down
   stretch
   walk back

Comment
It was a good session, have a slight understanding of realizing when both my feet are off the ground just like in jumps and thats the que to drive legs down. some runs were stumbles as I probably leaned to far forward. Runs were good until I see the footage, which I didn't record due to rain. we'll see on saturday.
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 #1616 on: March 07, 2020, 03:38:40 pm »
0
Got a good session today and used the coach's eye app to check and try and get right. Record, run and check to see angle and move through frame by frame and try again.

The technique I got is correct and still need to work on the lean slightly as well as the low heel recovery. But the drive back is there. To drive back I need to quickly drive the arm down as well as the arm down as soon as I come off the ground the back leg.

Next thing is to get the second and third steps as good as the angle of knee starts increasing each step even though I am driving back.

There was one point where I leaned to far forward and stumbled. But I guess the blocks sets the lean even more as compared to from the floor, so I can say that my technique is right there. Now I will start incorporating speed bands to help with powering the knee drive and the drive down.

Then sled, then vest.
« Last Edit: March 07, 2020, 03:43:58 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 #1617 on: March 08, 2020, 07:14:01 am »
+1
Looking at christian coleman 3 point start, the 40 yard dash, I can see that he is quite upright, so I'm not that upset but will still do a lean but not with the hope of the same lean as sprinters coming out of the blocks. only thing I need to work on is driving the legs back quicker and having a low heel recovery and watching coleman it feels he is forcing a low heel recovery and has his toes plantar flexed, as that's what you think when you try and forcefully drag feet low. so will do some slow drills to get heels toes low.

<a href="http://www.youtube.com/watch?v=oHV-8TwxfXY" target="_blank">http://www.youtube.com/watch?v=oHV-8TwxfXY</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 #1618 on: March 11, 2020, 01:31:29 pm »
0
Date: 10/03/2020
Soreness: none that much

Condition: It was a nice day until at night where it was quite cold. It was a good session, using the speed bands.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch
   high knee stretch
   A walk x 20m
   A skip x 20m
   B skip x 20m
   A run x 20m
   ankle dribbles
   calf dribbles
   high knee dribbles
   leaning acceleration bounds

prayer break
   toe drag runs - from start and also from standing

Workout
   speed band sprint starts using the new found start technique
      - 3 x 2 @10-20m - worked really good, felt really fast
   Sprint start without bands x 2 @10-20m

Gym workout
   box jumps
      - 1 x 3 @30" @bw
      - 3 x 3 @30" holding 5kg dumbbells in each hand - not really sure about height

   dumbbell flys
      - 1 x 10 @7kg dumbbells in each hand

Cool down
   stretch
   walk back

Comment
It was a good running session, sprint cue is really working. Will time my 40 yard dash and 30m and also start to focus on transition phase running. which is the 30 - 60m sprints.
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/

LBSS

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Re: A Journey to Running Fast and Jumping High
« Reply #1619 on: March 11, 2020, 01:49:00 pm »
+1
god a 4.12 just looks so fast.

looking forward to hearing the outcome of your timing session.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km