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Thread: Short Speed day

  1. #1

  2. #2
    Member Chris6878's Avatar
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    Re: Short Speed day

    the fef looked like you set the cam up a mile away. lol

  3. #3
    Member
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    Re: Short Speed day

    Quote Originally Posted by rich121 View Post
    4 x 10m push-up starts:
    http://www.youtube.com/watch?feature...&v=EtM1S5mVnBg

    Same video at 70% speed:
    http://www.youtube.com/watch?feature...&v=yehl6zuOcuM


    4 x 30m block starts:
    http://www.youtube.com/watch?feature...&v=LfdqdWXGIN0

    Same video at 60% speed:
    http://www.youtube.com/watch?feature...&v=1eh68xjz9KA


    2 x 60m FEF + 2 x 60m EFE (I didn't know I bumped the tripod, putting runners start barely out of view):
    http://www.youtube.com/watch?feature...&v=pORF0xmjbjc

    Really focus on doing drills (A skip, B skip, A run, B run etc) with focus on keeping front side focus. Her mechanics are very backside. I have a girl very similar and in a few weeks of focused sessions, have seen improvements. Is she tight in her hamstrings by chance? glutes? I might also add these in her warm-up, doing just 1-2x for 5-6 seconds each.
    http://www.youtube.com/watch?v=M_ThwVXO8AQ The video shows it doing himself, but a partner activation could also be used.

  4. #4

    Re: Short Speed day

    "the fef looked like you set the cam up a mile away. lol"


    Yah, video camera obviously doesn't have a wide lens

  5. #5

    Re: Short Speed day

    She has always had strong backside mechanics issues... worked on them last spring and seen improvements... until the nerve injury (the verti-max to plyo box jumps fiasco).

    Daily warm-up includes A skips, running A's...

    Her hams are almost never tight, occasionally her quads get small areas of tightness that require extra massage.

    Really would like to improve on this....

  6. #6
    Member
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    Re: Short Speed day

    Are you able to get some video of hurdle step overs? 30" at least, if not 33? Most of my girls do 30. Head on video of right foot over first for a set, then left foot over, then do sideways step overs with camera head on. I'd have better idea from that.

  7. #7

    Re: Short Speed day

    I don't have access to hurdles... guess I need to build some DIY pvc hurdles...

  8. #8

    Re: Short Speed day

    How is her ab strength? I've found my runners with insufficient ab strength tend to backside.

  9. #9

    Re: Short Speed day

    What would be a good test for ab strength?

  10. #10

    Re: Short Speed day

    That's a good question. I don't have a test I use - mostly just seeing how well they do with our ab work in training.

    What level does she get on these?
    http://www.t-nation.com/free_online_...our_abs_really

    What about number of V-sits she can perform before her lower back starts to arch at the bottom of the rep?

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