🐐Another slo-mo of Usain because why not?
🦅With any slow motion video, there is always so much you could take away – but for now I want you to take note of these 3 things:
1) Check out the knee drive! You can see that his thigh nearly comes to parallel with the ground. To create a large amount of force at ground contact, your foot needs space to move so it can accelerate towards the ground. This is a big reason why knee drive is so important!
2) See how his forefoot is all that contacts the ground? The heel never touches! Also, even in slow motion, his ground contact time amazingly still looks extremely quick. Large amounts of force + Short ground contact time = Freaky fast. #Math
3) Look how still his torso and head are. With all four limbs going crazy, it’s important to have a solid “base” for optimal movement and energy efficiency. Unwanted “secondary motion” happens when your torso starts to rotate excessively side to side during your sprint (kinda like what you do when you wanna show coach that you’re working as hard as you can😉) and is very energy inefficient. Build up that core, folks!
🐆Watch this over and over and compare it to your own mechanics. What can you learn from it that will help you improve?
🦘TAG a friend that could benefit from this! And make sure to follow @thesprintdoctor for more vids/tips on how to be faster!
Be freaky fast,
🐅Naturally, our intuition tells us that the more we do something, the better we become at it. And for many things, this is very true! However, sprinting is a different-natured skill that doesn’t follow this kind of logic.
🦘Take juggling for example. The more you practice juggling, the more likely you are to become a better juggler. However, juggling is a low-intensity skill based around adequate hand-eye-coordination. Sprinting, on the other hand, is a taxing, high intensity, “all-out” kind of exercise where improvements in speed are highly reliant on how well you allow your body to recover.
🦓Simply put, our body needs time to adapt to the stresses that sprinting places on it. Our muscles, tendons, and joints withstand substantially higher amounts of stress in sprinting than they do when compared with normal walking. This is why our bodies need adequate time to adjust to these stresses and be able to recover/come back stronger the next time around.
🐿In addition, the CNS (central nervous system) is kind of like the battery to our bodies. When we sprint, the CNS fires messages to our muscles and must do so quickly and at high intensities to allow us to move our very fastest. This CNS, or this “battery”, can become fatigued from sprinting, which is another reason why rest and recovery are so important as it allows the CNS to “charge back up” to its full capacity.
🦒I used to think that the more I got out on the track and sprinted at full speed, the faster I would become. However, this logic unfortunately leads to injuries and setbacks. Staying disciplined in your recovery and allowing your body time to adapt to the stresses you are putting on it is HUGE if you want to see improvements!
🦅Train HARD and train SMART ladies and gents. Not just hard, and not just smart. You need both!
Hope you’re all doing well! As always, let me know how I can help you. And if you want to be really cool, TAG a friend that needs to hear this!
Be freaky fast,
1243681:26 AM Dec 21, 2018
Think power cleans and back squats are sprint specific? Think again! 🤭
As discussed in my latest YouTube video, traditional strength and power exercises fail to develop the very action which makes sprinting unique - the STRIKE💥
To sprint fast, athletes must wind up their leg into an aggressive ground strike. In contrast, traditional lifts never exhibit this very action.
Furthermore, most exercises fail in that they do not require a highly rapid generation of force. With sprint stride ground contacts taking approximately 80 milliseconds to complete, a 1500 millisecond power clean is not going to be relevant when it comes to improving force production at maximal velocity.
While not useless, these traditional exercises will need to be left behind when it comes time to preparing for competition. General lifts can be used in the off season, but eventually the tides must shift toward the shores of specificity.
To learn more about exercises to use and how to pair them together for the best effects, check out my latest YouTube video. The link is in my bio and story. Make sure to give it a thumbs up and subscribe!
NEW TRAINER :: meet @kofihughes (go follow him now!) demonstrating an effective way to train the hamstring.
▪️ We all know it’s difficult to mimic in the weight room how the hamstrings and glutes work while sprinting. The hamstrings contract very differently than what we would often expect during sprinting. I was always under the assumption that there is an eccentric phase and then concentric phase.
▪️ BUT newer research suggests that the hamstring works predominantly isometrically. This means that when contracted, the length of the hamstring muscle actually stays constant while the hamstring tendons are stretched and act like springs.
🔹 Smart Straps from @prismfitnessinc 🎵@markbundra
29071051:10 PM Dec 20, 2018
#tbt to one of my favorite speed development posts.
Strong hip flexors and pelvic control are essential for athletes to optimally accelerate. If these areas are lacking, it will show in the athletes' inability to generate force during the thrust phase of acceleration. A complete knee extension is closely related to the action of the swing leg. When the swing leg is no longer causing forward flexion of the hip, the support leg will stop extending. Training these areas with a progression mindset will help athletes to “cover ground” and get better pushes in the acceleration phase.
Here are my top 5 exercises for training hip flexion:
DM or comment any questions or feedback!
1. Push-Up Plank: Valslide Mini-band A-Position Hold
2. Triple Extension A-Position Hold
3. Supine Mini-band A-Position Hold
4. Mini-band A-Position Hold
5. A-Position Hold
Athletes should remain training the A-Position hold until they can achieve at least 2 sets of 30 seconds each leg. Once this goal is achieved, feel free to progress accordingly.
I just created an absolute FREE guide on how to achieve a near perfect sprinting technique which is a 100% Free. All you need to do is click on the link in my Bio. No credit cards required.
Explosive movements by @_ezinne_ 🏋
Tag somebody that loves sports or wants to get explosive. Also make sure to send me your videos if u want them to be featured
Freakin’ love it!!
I contemplated not running tonight, but after eating three slices of pizza and lower temperatures coming over the weekend!!🤷🏽♀️ New PR set and I didn’t puke, only a month out from the next race and I’m just working on a faster mile!
Ready to rock!! Got placed in the front & elite corral again in my 5K assignment 🤷🏻♀️😂. Woke up with a cold this morning, but I’m not going to let it stand in my way of having fun this weekend. 16.2, here I come!
Com distâncias de 5K, 10K e 15K, a primeira etapa do Athenas, Run Faster, vai te surpreender quando o assunto for percurso. ;) BORA CORRER NO IBIRA! Inscreva-se: Loja.IguanaSports.com.br/Athenas⠀
5K, 10K e 15K | Dia 31 de março, em São Paulo. #RunFaster
Hoy es el turno de nuestra Run Faster Raquel y queremos desearle que pase un día genial y que se cumplan todos sus deseos y objetivos!!! De parte de todos tus compañeros y equipo muchas felicidades !!!!! 🖤🖤🖤
50012 hours ago
80DO AAA ✅ this training cycle I’m incorporating strength and cross training to keep my fitness up as I’m still babying my hamstring. It’s feeling much better and I’m finding it gets less angry each day. I still haven’t added a full on leg workout but may attempt it tomorrow after my run. Also finally talked my hubby into joining me for this one! Happy Friday! 🎉🎉
Training for Umbrella Corp is no joke! Zombies gotta eat, but we are here to train to be faster than zombies 🧟♀️ 🧟♂️! Unless they are from that 28 Days Later movie... those things are fast and you may as well ditch the vest! 😂 #weareunyielding#runfaster#zombie#umbrellacorporation
UP AND AT ‘EM
Early start this morning as wanted to get a quote done, make a start on a presentation and squeeze in interval session of 6x3mins with 2min recoveries. All done and back home for 8:30 and bit of prep before a conference call at 9:20
Surprisingly good session as wasn’t expecting too much being so early and not having had much to eat but my reps were actually faster than the ones I did earlier in the week in the evening!! 👊🏻
A família que me acolheu! ❤️
Também temos os nossos amuos, mas divertimos-nos muito quando estamos juntos e ontem não foi exceção! Felizmente o Armindo esteve lá para captar o momento (obrigada pela paciência 🙏).
Went for an easy short run to see how my shoulder handles it. 🤞 Sara’s gettin her groove back!
✨3 Mile Warm Up - 20X100s Hill Sprints- 3 Mile Cool Down - 8 Miles Total✨🏃♀️🤪Was able to get my run in before sunset over the river! Minnesota can be so pretty sometimes!! Hill sprints at one of my favorite training spots at River Road in St Paul! Hill Sprints are a great way to build strength & speed without over stressing the body! With keeping the length & duration of these intervals short, they are perfect for building strength in areas that can be under trained during weekly mileage without the lactic acid build up to prevent you from recovering for the rest of your week of workouts! They help with injury prevention & should put some extra spring into your legs to crush your next harder workout! Along with feeling strong running hills during your next race and/or training run! You can also build hills into your long runs! Easy run tomorrow & 20 mile long run on Saturday!! Feeling energize going into the weekend!! ✨Who builds Hills/Hill Sprints into their weekly training?! Try this hill workout between 12-20 reps for one of your upcoming workouts!!✨ #email@example.com#run4prscoachmeghan#runhappy#happyrunning