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Thread: Update on my current training

  1. #91

    Re: Update on my current training

    Quote Originally Posted by Angela Coon View Post
    I think you are talking about the LS video at 4:30?

    I was trying to make some sense of what is going on there but it's not clear to me.

    We do a drill that we called a " Straight leg drill" and it was performed over 10 or 20 or 30 meters depending on the time of year and well it was performed.

    You move forward with your legs straight and pull back. I am not sure why you would ever practice this movement standing still.
    Seagrave talks a little about it at 4:05. He says "like the butt kick-thigh pop [drill]" - where you butkick/recover leg to front - but now starting from after that positive thigh acceleration has ended and the leg is starting to accelerate downward into the track. I call it a "hammer." I've focused on bringing the knee high and then extending the leg down and POPping right back up. Like I said, I progress from doing this on one leg at a time (as shown on the video) to bouncing between legs. When you do it fast, it feels like something on the continuum between a speed bound and a full sprint.

  2. #92
    Administrator Angela Coon's Avatar
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    Re: Update on my current training

    Sytlee,

    I am glad you have gained something from my explanation.

    I find it somewhat difficult to explain some of the things I know.

    Charlie was not making himself very clear in that video which adds to some people's confusion in my opinion. I know this because I knew the man.

    He was on fire in certain , hands on situations while he was coaching. This video was voiced over after the fact. I remember when we were there and he was explaining to the players in various situations, not just with the Lions. He was fully engaged and was able to demonstrate and 110 percent motivated to transfer his knowledge to whom ever was was willing to listen. This is why I feel the live footage he allowed some to take of him while coaching is extremely helpful in combination with the posts and other forms of his dialogue.

    I encourage you not to take my word but take what I say from the context of who I am and what I have done and go see for yourself what makes sense.

    I have said this before that the football players assets often had to do with their overall athletic abilities and sheer strength and on field play. Imagine these principles taught here more routinely applied to any team sport?

    Dick Vermeil had told CMF once that the theory is fantastic and he can apply it to the players up to a point but the reality of the NFL players is there is only so much time they are able to spend outside of the very demanding plays they must remember and walk/ practice routinely. This fact leaves little or less time to perfect things like drills that sprinters do.

  3. #93

    Re: Update on my current training

    Quote Originally Posted by Angela Coon View Post

    I have said this before that the football players assets often had to do with their overall athletic abilities and sheer strength and on field play. Imagine these principles taught here more routinely applied to any team sport?

    Dick Vermeil had told CMF once that the theory is fantastic and he can apply it to the players up to a point but the reality of the NFL players is there is only so much time they are able to spend outside of the very demanding plays they must remember and walk/ practice routinely. This fact leaves little or less time to perfect things like drills that sprinters do.
    I played and coached football...this is unquestionably true.

  4. #94
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    Re: Update on my current training

    Trying to make some adjustments.....
    (sub max effort striding)
    https://www.youtube.com/watch?v=n3Kh1hsc7wU
    https://www.youtube.com/watch?v=rvchL67N3Vk
    https://www.youtube.com/watch?v=MG9FAwYEfwc
    https://www.youtube.com/watch?v=Djkiw69QhPc

    I still am having a habit of staying too plantarflexed, or at least early plantarflexing, I think.

    Here are some max effort stuff from today. These are even uglier, and they were slow. I tried to monkey around with trying to let the heels drop more. Like I said, it's pretty ugly. I'm just lost. I will be meeting with coach Luck soon, as you suggested to reach out to him T-slow.
    https://www.youtube.com/watch?v=FX8-gtMz3d4
    Looked ugly, felt ugly. Really had to force myself not to run tippy toed. Like I said, I'm lost. I know what I need to look like, I know I need to stop cycling back and kicking myself in the butt and stop going on my tippy toes. I see how Powell and Jeter and some great athletes run, I just don't know how to get to the positions I need to be in. I see where they are, but just don't know how to get to the right positions.

  5. #95
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    Re: Update on my current training

    Link to the older one just for sake of comparison...

    https://www.youtube.com/watch?v=33hrFOxVxKE

  6. #96

    Re: Update on my current training

    I think there is too much emphasis on horizontal movement. You have lowered your centre of gravity to bring your heels closer to the ground and are pushing and pulling too much, almost like a bounding action. Focus on the knees going up and down (emphasis on down) while staying tall (as if someone was pulling you up by the head). The rest should take care of itself.

    I would do a lot of A and B skips to practice this downward motion with the big toe cocked up and the hips tall. This video has very detailed explanations as to what you want to see and feel with these drills: https://www.youtube.com/watch?v=jZH8NTDwF1Y

  7. #97
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    Re: Update on my current training

    Thank you Robin. I actually watched that video with Dodoo last week and he definitely has some valuable information there. I have been working on those drills and also some from Seagrave. I just guess I really need a coach to look at and correct me when I do these drills. I can post videos of them if you like, just tell me which ones you would like to see. And yes Robin, I can definitely feel my hips dropping when I force my heels to relax, and it does feel more like bounding. I guess I just have developed a strong connection between flexing the ankle joint along with the hip, and I am trying to get out of that habit. But like I said, I feel like I can get into the positions I need to, as there are some improvements from the submax vids I just posted, but when I try to put more force into it, I can't maintain the same poise. I just feel like I'm not able to apply force.

    So, when he talks about the differences in those two athletes (the female more 'dynamic' I guess, and the male long jumper being more forceful) he basically tells them to work on their opposite tendencies - tells the girl who has good rotation to apply force and tells the jumper who applies a lot of force to get a more dynamic rotation - should then I be kind of following the cues he gives her, since at least what I feel is that lack of force?

  8. #98
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    Re: Update on my current training

    I'm watching it again. I'll try to emphasize that vertical push on the skips and also work on big dribbles. And not worry about lifting like he said, just focus on the push.

  9. #99
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    Re: Update on my current training

    So, to be straight to the point, I have have been training with this summer. Things have been going quite well, I haven't had a chance to get any film on me in the past month or so, but I plan on getting that done fairly soon. Anyone who knows me well on here knows that since April/May I've basically started to rebuild myself in my technique, and special thanks to T-Slow's many suggestions, as well as everyone else on here, I have made a lot of progress (or at least getting back closer to where I was!). T recommended Ralph Mann's book on sprint mechanics and hurdling, and it was an eye opener. I am so glad and fortunate to also have so many of you willing to provide generous advice and critiques. I have learned so much, and I want to keep it going, as I know that process should never end.

    Another main point for me was how I used to hardly pay attention to some important details in my drilling, and it used to just be me going through the motions but now I really feel a difference. I am off my tippy-toes for good, I feel myself stepping down and the heel will make some contact with the ground and I've been able to take advantage of the stretch reflex that I wasn't able to just a few short months ago. I have shifted my mechanics to be more emphasized in the front-side and can feel the swing leg coming through a lot sooner than before. Anyways, I can talk all I want but I know I need to get some film for you to look at. But I do know I can feel a difference and definite improvements have been made.

    More evidence is also the fact that, out of our training group (even though I wasn't able to make any races this summer, partly because I felt I wasn't quite prepared yet in the middle of June, as some of my fellow Ohio 18-30y/o's might also understand) I was still the fastest out of us. One athlete runs 11.4fat and I have outran him consistently, so it seems like I may have shaved off a good half second or so off what I was doing. Which makes sense, because when you watch some of the previous footage on me, you'll see a ton of potential time to be shaved off, and it's quite possible I've been able to manage almost .01 per stride or so. Take home point is I should easily be able to break 11.5 like I used to, and now I'm sure I am. And also now that technique has improved, I know I can gain more benefits out of my training.

    And at least one of my training partners from summer will be able to keep training with me for indoors (the others are probably going to be doing too much with football). And our focus will be just 60m. Right now, in GPP til some time in September, so in planning out an SPP, I was wondering if it's really necessary to have a large emphasis (we are talking S-L here) on SE early on in SPP1, as the focus is only 60m? On the 3 day HI sample, early on Monday and Friday are SE and of course speed change on Wednesday. If I do decide to go 3 HI, would it work better to have a speed change / max V day, an accel day, and just one special endurance session per week, since I'll only be running 60s indoors? If it were just 2 days HI, would it be better off just going accel one day and speed change/ max v the other? Or for 2 days HI is it a better idea to still have the other session SE?

  10. #100
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    Re: Update on my current training

    Quote Originally Posted by Brett View Post
    So, to be straight to the point, I have have been training with this summer. Things have been going quite well, I haven't had a chance to get any film on me in the past month or so, but I plan on getting that done fairly soon. Anyone who knows me well on here knows that since April/May I've basically started to rebuild myself in my technique, and special thanks to T-Slow's many suggestions, as well as everyone else on here, I have made a lot of progress (or at least getting back closer to where I was!). T recommended Ralph Mann's book on sprint mechanics and hurdling, and it was an eye opener. I am so glad and fortunate to also have so many of you willing to provide generous advice and critiques. I have learned so much, and I want to keep it going, as I know that process should never end.

    Another main point for me was how I used to hardly pay attention to some important details in my drilling, and it used to just be me going through the motions but now I really feel a difference. I am off my tippy-toes for good, I feel myself stepping down and the heel will make some contact with the ground and I've been able to take advantage of the stretch reflex that I wasn't able to just a few short months ago. I have shifted my mechanics to be more emphasized in the front-side and can feel the swing leg coming through a lot sooner than before. Anyways, I can talk all I want but I know I need to get some film for you to look at. But I do know I can feel a difference and definite improvements have been made.

    More evidence is also the fact that, out of our training group (even though I wasn't able to make any races this summer, partly because I felt I wasn't quite prepared yet in the middle of June, as some of my fellow Ohio 18-30y/o's might also understand) I was still the fastest out of us. One athlete runs 11.4fat and I have outran him consistently, so it seems like I may have shaved off a good half second or so off what I was doing. Which makes sense, because when you watch some of the previous footage on me, you'll see a ton of potential time to be shaved off, and it's quite possible I've been able to manage almost .01 per stride or so. Take home point is I should easily be able to break 11.5 like I used to, and now I'm sure I am. And also now that technique has improved, I know I can gain more benefits out of my training.

    And at least one of my training partners from summer will be able to keep training with me for indoors (the others are probably going to be doing too much with football). And our focus will be just 60m. Right now, in GPP til some time in September, so in planning out an SPP, I was wondering if it's really necessary to have a large emphasis (we are talking S-L here) on SE early on in SPP1, as the focus is only 60m? On the 3 day HI sample, early on Monday and Friday are SE and of course speed change on Wednesday. If I do decide to go 3 HI, would it work better to have a speed change / max V day, an accel day, and just one special endurance session per week, since I'll only be running 60s indoors? If it were just 2 days HI, would it be better off just going accel one day and speed change/ max v the other? Or for 2 days HI is it a better idea to still have the other session SE?
    Hi Brett,

    I would counsel against attempting three high intensity days per week. The three day per week HI graph is an example given for a high level athlete with a MASSIVE training background. Two high intensity days per week is the upper limit for most mortals.

    Are you going to be training with a coach? Because you're trying to make technical changes, I think a completely different approach than traditional periodization is warranted.
    Last edited by T-Slow; 08-01-2015 at 01:19 AM.

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