ASAFA POWELL PREPARES FOR SPRINTING

[hunkyjelly]

so before any sprint (even HIIT interval training) should warm-up for 20 mins at least? That's what i'll be doing anyway, just wanted to clarify plz, thanks

[456japan]

how da fuck kyan der be 10 dislike?? wat kinda of bomboklaat peepl is dat?

[thegodofpop1]

just a question about asafa's muscularity. alot of people say that sprinting will build muscle. from my experience there is not one credible scientist that i know of whom agrees with this statement. however, just becuz you seem knowledgeable. did asafa get his muscular legs and upper body from weight training or from the actual bodyweight sprinting he does?

[Gin2312002]

So ya do the run throughs while doing active stretching in between each run through or after the run throughs? and after all that the actual drills like skipping, etc

[6468lee]

@Gin2312002 remember that the purpose is to warm up the muscles for racing, so make sure that your last run through feels right.

[PULCINHO]

is this warmup useful for a futsal player??? ( futsal is a kind of soccer played by 5 players instead of 11 in a shorter and narrower field) futsal players are supposed to be more explosive than common soccer players, but I've always run static stretching as a part of my warmups....what do you suggest??? thanks in advance

[6468lee]

@PULCINHO Of course it is the same principle for getting you to sprint up to 400m or less. We have seen that football/futsal players make good 100m sprinters on the track also, you may wish to consider both disciplines.

[i5nipeYou]

Is it possible to get this in better quality or no? And does anyone know what shoe asafa is warming up in? 

[junmun123]

THANKS :D

[xookolatte]

pOr favor Traduzcanloz :(

[6468lee]

@xookolatte ...AH! no puedo hablar espanol bastante ... :( :(

[AdamasCZ]

somewhere on youtube comments there i've read

Legs are like tires. You need to warm them up to give the best performance.

[brocktherock68]

i wonder if he can go 10 seconds faster

[stretchexpert]

This routine is great... Top class... but it is not AIS... Add before this and the muscle will have even more blood for performance...

[belingafred]

we all see the difference between elite athletes training, mentality and the average one. i'll copy exactly what I see.

[MonteyCarlo92081]

some of the fastest athletes are the least flexible. its like a rubber band. the tighter the band the faster the reaction "TWITCH"

[IloveMe577]

he is very fast thats!!! i like him

[basketball559]

So we dont streach before sprinting??

[speedFIYAH]

@basketball559 active stretching only, but to a minimum. it is only to release tightness that could cause a muscle to tear when being used.

[Cam672]

Asafa Has a Giant Torso

[dskem11]

either under perform during speed work or worse hurt you self....stick to what the coach said in the vid before the workout dynamic streaches....he shows a few in the vid other wise if you want more examples or want to learn about it google dynamic streaches....so dynamic before and static after!! the static streaches (ones you hold for 15-30 sec. help with numerous amounts of things post work out and your body has time to recover from it between work outs. Hope this helps and good luck!

[dskem11]

Sloan 9787....to answer your question in short the answer is YES!!! i have a degree that is focused around these types of studies so i promise you it is true....in fact there have been fairly recent studies that support the statment that i streched muscle is "weak". basically what happens is the muscle body is weakened by micro tears created during static streaching much like the ones that happen when you lift so in essence if you do static streaching before you run you have the potential to

[Sofistikerat]

although usain is by far the fastest, powell has always been my favourite

[Razkiil]

u dont want to move your sholders to much when you are sprinting

[Number11na]

boxing training=upper body equivalent of the 100m sprint

[sloan9787]

"a streched muscle is a weakened muscle" is that true?

[MrKarlozz]

that is true. But it is very individual how much you have to stretch. When you stretch you are more flexible and then you can do longer strides. But the frequency is slower. If you are very flexible you should not stretch your muscles. If you are not you should stretch you muscles more or less depending on how flexible you are. Sprinting is a combination of stride frequency and stride length.

[PoetWhittier]

what he means, most likely, is that it's easier to injure a stretched muscle. doing strength training for instance, it's better to stretch a muscle completely after a workout than before because it can 'tear' if fully stretched prior to lifting weights

[Ndjumbah]

thats great---

at 3:45 we can ear the street races outside tha stadium lololololol....

[T3vans]

it wasnt true, its your shoulder not your arms.

swinging your arms wont do nout

[lileric911]

all i no is, is that the harder you sway your arms in the race, the faster you will run :)

[T3vans]

not true.

[solja2424]

lol these guys look like they dont want to be bother'd

[Sanath340]

any idea what sort of exercises he would do to increase the amount of FAST TWITCH FIBRES in his arms, chest and particually his shoulders?

[turnbacktime]

eventhough you've got quite a few thumbs down, lol, you're right, fast twitch is supposedly a genetic thing rather than something you can vastly improve.

[ytubeserb]

turnbacktime, I guess that people don't want to hear that they have sucky genetics and that they will never be fast as Asafa or Bolt. Youtube keyboard sprinters always thumb down FACTS that they don't like. I'm not surprised, youtube is full of uneducated morons.

[armwood2010]

thats why you dont see any white guys running in the 100m

[Dabrown18]

Look, Im A College Athlete & Some Of The Comments Baffle Me. Fast Twitch Muscle are usally associated with thicker athletes (football, sprinting etc.) slow twitch muscles are associated with longer distant runners, people who have very slim body types ( basketball, tennis etc.) you improve your fast twitch muscles by doing power lifting (power cleans & squats. they help you work on your explosion. the main thing is running from. try pushing from you shoulder and driving from your knees.

[turnbacktime]

Genetics play a big part in sprinting. Theres no correlationm between fast twitch muscles and muscle bulk. Sprinters come in all shapes and sizes. We can all improve our fast twitch muscles with powerlifting and plyometrics to an extent. If your aiming to develop the type of fast twitch muscles owned by the likes of bolt or asafa powell good luck.

[speedFIYAH]

@Dabrown18 having fast twitch only gives you about 15% advantage. It is a growing truth that with regards to how fast somebody can run, the biggest factor is neurology. your body can only do what your brain tells it to, so being able to tell your muscles to contract to their maximum is a massive factor.

[turnbacktime]

@speedFIYAH there's fast twitch, then there's SUPER FAST TWITCH which most people do not have or only to a small degree being 2% at most.

video.yandex.ru/users/undz/vie­w/4/

[ezoen]

@turnbacktime I've vastly improved mine

[turnbacktime]

@ezoen watch this documentary, its about colin jackson video.yandex.ru/users/undz/vie­w/4/

[awacs52]

@turnbacktime on the contrary you can recruit fast twitch muscles from your neutral types. I think you wish to mention that gentics merely affects the proportion different individuals possess.

[MrKarlozz]

(3:12)

wtf?

[Spocksbrother]

they're called arm circles

[MrKarlozz]

His accent is fucking cool!!

[lileric911]

people say the more flexible you are the faster you will be able to run..is that true..n if it is how?

[hiewierock]

Actually, the more flexible you are...the easier you do the running technique. The best part for build your running speed is to build your body strength and your running technique...wihout strength it also hard for you to run faster...

[lileric911]

ohh ok..

one more question.

if you have stronger arm muscles do u run faster, because after i ran in 100m sprint, my arms felt very weak

[tenseman08]

u want fast, strong and endurable arms to run ...Simple = JUST DO BOXING..that ought to shape you out

[hiewierock]

Because you are lack of strength endurance...that the problem...

In order to build it, you need to do the circuit training...this training for to build your strength endurance by doing those bodyweight workout wihout counting reps but continue it until the time is over...like example: do push ups for 30 seconds without counting reps :)

[fl1ghtskool]

I definitely agree with his methods.... would it be a good idea to do these warmup/stretches before lifting weights?

[HybridSprinter08]

all depends what part of the body you are using.

[fl1ghtskool]

lower body

[6468lee]

You would have to do warm up exercises specific to weight lifting and not for running as is shown here. You may want to do a 20 minute aerobic workout first or start with lighter weights and slower movements before tackling the heavier exercises.

[ggade002]

@6468lee Hello so I actually do similar stuff. But video seems bit broken up. Can you clarify for me please. Its buildup runs, then active stretching or do they go together? I noticed some exercises wre grouped together from the stretching back to the leg swings. Also when do they do any drills, after everything? Please help, thanks.

[6468lee]

@ggade002 the active stretching is done along with the build up run throughs...the athlete will stretch according to how his muscles feel from the run through. So drills, run throughs and active stretching are all used at the athlete's discretion to warm up his muscles for the sprint race afterwards. The athlete must know when his body is fully warm and ready then take a 10 min rest b4 the actual race....WOW! 10.0 :))

[ggade002]

@6468lee wow this is just so diff then. im used to doing buildups/run throughs with some active stretching then cont the leftover active stretching then doing the dynamic aka drills...How is all that? With MVP its all mixed in i understand that. Also, It looked like for dynamic that only did a skips and a triple kick w/skip.

[6468lee]

@ggade002 The entire warm up process is a series of active(dynamic) stretching exercises or drills. Each athlete varies it to suit himself/herself, so don't worry. the static stretching comes after competing.

[ggade002]

@6468lee hmm ok if you say so...anyways great post. some good stuff tho i can tell they dont show it all

[ggade002]

@6468lee o ok so it comes down to being specific for what you want to do...but Id like to know, i only saw them do 2 drills. is that all?

[6468lee]

@ggade002 ...of course not...the drills are done based on the athlete's requirements for about 20minutes, then he must feel good to race...the athlete must know when his body is ready to race

[ggade002]

@6468lee good stuff, thanks

[flash2762]

i like this coach,he knows what he is talking bout

[BigRedorangutan]

i am very unflexable ever sense i was born. yet i was extreamly fast ever sense i was born. could my unflixability cause my muscles to twich faster and spring me up while running? are they intertwined with eachother??? or are they irrelivant, should my increase stretching cause me to become even faster?

[kevino999]

na

i think u shuld increase flexibility

but like dis vid sed and ive always followed the 'active stretchin b4' - passive after

but hey im jus 1 athlete in a million

[BigRedorangutan]

yea me too right? lol

[rfitz03]

you need flexibility for range of motion, there is a difference people need to distingiush between strectching for range of motion and warming up. The "longer" your muslces, (from strectching) the bigger the stride (range of motion). you said you were very unflexable but you were fast, one both unflexible and being extrememly fast is relative. To me I can be both unflexible and fast and run a 12sec 100, but i'm beating everyone, or im unflex/fast and running 10.3 in the 100.

[rfitz03]

continued from below. if you run 10.3 and your not flexible then you are genetically fast and that's just who you are, now you can improve flexibility and get faster.

[Psychiceleb]

This is a good, basic instructional stretching level video, nothing sensational, but helpful for primary warm-up. I do all these but add at least a mile or more slow jog followed by a couple sprints. Resistance training with bungies is good too. Plus, mental preparation is paramount. A person should visualize their legs moving at top speed and when you run make an effort to do just that.

[djcheff]

I was wondering why for some reason when I run like a half of mile I feel more powerful compared to as if just stretch and ran. By the way what is a good warm up? How do I know when to stop is a 1/4 of a mile a warm up for sprinting or no?

[rfitz03]

It depends really on how warm you are. Obviously in the summer you get "warm" really quickly as opposed to 30 degree winters where it can take you a long time to get "warm". there is no set distance. In high school for me it was 2 laps then static stretching, now I do strides straight to drills, and usually I'm warm after that. Also I'm in full warm up clothes, so after drills I'm sweating pretty good.

[rfitz03]

I think everyone was indoctrinated with the 1950's oldschool philosophy of stretching prevents injury and bouncing while stretching is bad for you. you won't pull a hamstring from lack of stretching it's fatigue

[rfitz03]

You don't stretch before, your drills are stretching, its called dynamic (active as this guy says) stretching. Maybe if you have a trouble spot that feels tight like a hamstring you can light stretch but stretching takes away the rebound out of your legs which you don't want. a lot of studies have proven that stretching reduces power output. if your body is warm then that's all you need.

[djcheff]

Sounds like a Formula one car warming up first you run hot water in the engine warm up the tires then go balls out.

[fahadminhas]

omg thanks i never knew that that stretching takes away rebound off ur muscles so is joging and doin light stretching drills good?

[6468lee]

Be careful here...we are not totally removing passive stretching, we are simply recommending that you do it after competing or training and not before....that's all.

[FLip8822]

im surprtised that stretching too much is not good. do you still stretch a little bit? just to get a little loose?

[heightboosting]

how many seconds do you think there is in a difference between sprinting the 100 meter warmed up VS not warmed up?? and also by running on grass as well vs the track field?? how many seconds in difference?

[oslim15]

the difrebce is getting injured or running 70%

[Rectiony3]

not warmed up and warmed up.

Lets say when ur warmed up yew can do about (아영) 10.00 seconds, Not warmed up about 10.4 seconds.

Track 10 seconds. Grass about 10.73 seconds.

laters g

[ThunderBlaziken]

If i have a chance to go to jamaica i want to train my sprinting there. Its cool that the jamaicans are good at sprinting. Go Jamaica GO!!!!!

[renell]

The US has the best facilities for that

[bamasutra]

This is Paul Francis...Stephen's younger brother...he's the Head Coach at UTech Jamaica...Know's his stuff...

[irunfasta]

This is telling me what i already know. But not many other people do. This is a huge part of why the jamaicans are successful. They do the right training. From warming up to cooling down. I wonder what there weights sessions are like?.

Great Video man!

[telkwa]

Thanks.

[6468lee]

You are certainly welcome.