Hey man im 16 and i run the 100 and my start is great but when i come out of my drive phase and stand up, i dont go any faster and 50m into the race ppl start leaving me...Any suggestions, tips, comments??
@miniwade8cwm Work on top end speed (short runs with maximum recovery) and speed endurance work (keeping the distance less than 150m) and that should help.
Even with the best genetics, conditioning and knowledge sprinting must include one other factor or you will never win the final races....can you guess what it is?
@HPCsport Yes. Sprinting and plyometrics train fast twitch muscles. Depending on the type of weight training, it can be working either fast twitch or slow twitch muscles. Endurance runs that work the slow twitch muscles, like the mile, are also essential for a sprinter as well.
@roxtar55 That's a VERY old school training theory that holds no weight in science and research on muscle physiology and performance. Running mileage is definitely not an important part of a sprinters training.
@roxtar55 I don't think Tellez has his guys do 1 mile runs. I'm pretty familiar with his training methods but I hadn't heard that. The endurance gained from running a 1 mile run has very little carry over to sprinting. The physiology is completely different.
you don't know what you're saying. you can never isolate certain fiber types. your nervous systems recruits more and more muscles fibers (slow to fast twitch) depending on the work intensity. For instance, for a 100m sprint all fibers are recruited, meaning all slow and fast twitch fibers are being used.
@HPCsport I mean it sort of looks like usian bolts running form. his hands come up to his mouth, and his other hand is near the hips while harms are bended.
Great video, may have to buy the full, and tips on what I can do to get my 100 and 200 times down? Right now my coach has us do what seems like conditioning, repeat 400's, usually like 10 with about 2 min rest between, but any workouts on the track that may help?
@rapom61393 Those are definitely more geared toward conditioning than speed development. You'll need shorter reps (<80m) with long, complete recoveries to really start working on your speed.
When running at different intensities, should I concentrate on lifting my knees/ thighs or driving them forward? Also, should I concentrate on knee flexion and ankle dorsiflexion? What role do hip extensors have on running technique? So there is absolutely no forward propulsion from the arms at any point in a run or sprint. I'm not so sure... Driving the arms forward causes acceleration doesnt it? I heard in another vid that the only upper body muscles are the ant. delts.
Dorsiflexion is mainly only going to be important if you are an excessive plantarflexor. At varying speeds all the cues should be the same but to lesser magnitudes (lower knee lift, etc). During acceleration the arms definitely contribute to forward propulsion because the COM is ahead of the base of support but in top end speed sprinting the arms don't contribute to forward propulsion directly. The lats and pecs are both also important for sprinting (but not enough to make it a huge focus).
@Zieg117 The arms are always used for counterbalancing the action of the legs and controlling rotation of the shoulders. During drive phase they provide horizontal and vertical propulsive forces. During top-end speed running they primarily just provide vertical propulsive forces.
@HPCsport how come when people are using their arms, one arms goes frontwards up to about their mouth, and the other one goes backwards to about their waist, the stride always increases when they do this? is this the correct way to run. another example of this would be 2:24 his arms are that way.
i know trying to force certain aspects of running can be detremental but i was wondering if there are any workouts that can be done to help the downward knee drive
During acceleration, the piston like action works well. As you transition to upright postures / top endspeed running, you'll need to be stepping over the opposite / support leg knee so you minimize backside mechanics and maximize frontside mechanics. This will look more like riding a bike than a piston action.
get stronger. do lots of fast sprinting and try to minimize backside mechanics. Much of the correction is going to come from fixing posture. If posture is incorrect you'll never be able to do it.
what are some things i can do to get faster for football i mean strength,drills,sprints and any other of that i have about 3 weeks to get the most out of it
It sounds simple but the most important thing to do to get faster is to run fast. Make sure you're doing high intensity sprint work with full recoveries. Things like reps of 10-50 yards with complete recoveries lasting anywhere from 1-5 minutes. Also, make sure you're resting the final week before you test otherwise you'll be too fatigued to run fast.
How important is eccentric strength to maximum velocity sprints? Because I don't think my turnover is bad, but I got left in the 200m this week because it felt as though the track was hard.
Eccentric strength, or more specifically leg stiffness, is REALLY important for the 100m and 200m. If you are lacking, ground contact times will be longer and you won't be able to attain or maintain top end speeds.
I did not follow how in vertical arm movement "both arms move upward at the same time". Seems opposing to me & no different than horizontal movement. Can you clarify?
One arm moves forward and upward while the other arm is moving backward and upward. As the right up is moving upwards, so is the left arm. At the same time though, one arm would be moving forward and the other backward. As a result, the forward-backward mostly cancel while there is a net downward force (from the equal-opposite reaction of upward swinging arms).
I think HIIT intervals can be good for fitness but aren't the best means to develop speed. Barefoot and 'barefoot' running is always a good thing as strengthening of the feet has many benefits.
Sprint hard for short distances with full / complete rest. In many cases this will be as much as 1 minute of rest for every 10m of sprinting. Without adequate rest you will encounter fatigue constrained intensity.
Okely doke. Also, (i know this isnt directly related but) I have heard that to develop your vertical a good way of doing so is in phases. First a solid base of strength should be developed, then explosiveness and then using plyometrics to be able to use the developed strength. Should i do the same thing for sprinting or should i concentrate on sprints and drills?
We've never had any problem with high knee recovery and hip flexor pain. There are plenty of benefits to a high knee recovery and I can't think of any drawbacks.
Backside mechanics refers to the action of the leg as it passes behind the body. The best sprinters minimize backside mechanics and maximize front side mechanics.
Hey man im 16 and i run the 100 and my start is great but when i come out of my drive phase and stand up, i dont go any faster and 50m into the race ppl start leaving me...Any suggestions, tips, comments??
miniwade8cwm 8 months ago
@miniwade8cwm Work on top end speed (short runs with maximum recovery) and speed endurance work (keeping the distance less than 150m) and that should help.
HPCsport 8 months ago
This Will Help My 4
KnightsTrack09 11 months ago 2
can anyone please help me on sprinting? im having a selection for athletics by this month end :(
westangle 1 year ago
Even with the best genetics, conditioning and knowledge sprinting must include one other factor or you will never win the final races....can you guess what it is?
Nahulanham 1 year ago
@Nahulanham please share.
HPCsport 1 year ago
@HPCsport You must also train your slow twitch muscles, even if you are a sprinter. This helps to resist deceleration.
roxtar55 1 year ago
@roxtar55 There's no such thing as fiber type specific training
HPCsport 1 year ago
@HPCsport Yes. Sprinting and plyometrics train fast twitch muscles. Depending on the type of weight training, it can be working either fast twitch or slow twitch muscles. Endurance runs that work the slow twitch muscles, like the mile, are also essential for a sprinter as well.
roxtar55 1 year ago
@roxtar55 That's a VERY old school training theory that holds no weight in science and research on muscle physiology and performance. Running mileage is definitely not an important part of a sprinters training.
HPCsport 1 year ago
@HPCsport Really? That's not what Tom Tellez says. He's old school, but he definitely knows what he is talking about.
roxtar55 1 year ago
@roxtar55 I don't think Tellez has his guys do 1 mile runs. I'm pretty familiar with his training methods but I hadn't heard that. The endurance gained from running a 1 mile run has very little carry over to sprinting. The physiology is completely different.
HPCsport 1 year ago 3
@roxtar55
you don't know what you're saying. you can never isolate certain fiber types. your nervous systems recruits more and more muscles fibers (slow to fast twitch) depending on the work intensity. For instance, for a 100m sprint all fibers are recruited, meaning all slow and fast twitch fibers are being used.
DeGO6 1 year ago
@HPCsport I mean it sort of looks like usian bolts running form. his hands come up to his mouth, and his other hand is near the hips while harms are bended.
Terrell8976 1 year ago
@Nahulanham The 'will" to win!
Nahulanham 1 year ago
@Nahulanham the other contenders?
demonaca123 1 year ago
@Nahulanham determination, a strong mind and will strength.
steamfishy 1 year ago
Great video, may have to buy the full, and tips on what I can do to get my 100 and 200 times down? Right now my coach has us do what seems like conditioning, repeat 400's, usually like 10 with about 2 min rest between, but any workouts on the track that may help?
rapom61393 1 year ago
@rapom61393 Those are definitely more geared toward conditioning than speed development. You'll need shorter reps (<80m) with long, complete recoveries to really start working on your speed.
HPCsport 1 year ago
this video made me understand a little bit about running i thought this is the best video i totaly wished it showed the hole thing
mr2fresh21 1 year ago
wow do u seriously think ppl remember all this stuff while sprinting...drills cant even help all this crap
mojomatt176 1 year ago
@mojomatt176 The video is intended for coaches not athletes. Apparently you're not a coach with an interest in mastering your craft.
HPCsport 1 year ago
@HPCsport sorry about that..yeh im an athlete but i just thought that all this was a bit overwhelming to think about while sprinting
still i respect what you're trying to do
mojomatt176 1 year ago
when my knee is high do i bring it back or down, thi shas been troubling me for a while.
sniperboy102 2 years ago
should I try to focus on driving my legs or lifting my knees during a sprint.
thabest1995 2 years ago
none, u loose concentration
sniperboy102 2 years ago
When running at different intensities, should I concentrate on lifting my knees/ thighs or driving them forward? Also, should I concentrate on knee flexion and ankle dorsiflexion? What role do hip extensors have on running technique? So there is absolutely no forward propulsion from the arms at any point in a run or sprint. I'm not so sure... Driving the arms forward causes acceleration doesnt it? I heard in another vid that the only upper body muscles are the ant. delts.
paulfraughton 2 years ago
Dorsiflexion is mainly only going to be important if you are an excessive plantarflexor. At varying speeds all the cues should be the same but to lesser magnitudes (lower knee lift, etc). During acceleration the arms definitely contribute to forward propulsion because the COM is ahead of the base of support but in top end speed sprinting the arms don't contribute to forward propulsion directly. The lats and pecs are both also important for sprinting (but not enough to make it a huge focus).
HPCsport 2 years ago
wait.. how do arms help in the drive phase and in the top-end-speed phase respectively?
Zieg117 1 year ago
@Zieg117 The arms are always used for counterbalancing the action of the legs and controlling rotation of the shoulders. During drive phase they provide horizontal and vertical propulsive forces. During top-end speed running they primarily just provide vertical propulsive forces.
HPCsport 1 year ago
@HPCsport how come when people are using their arms, one arms goes frontwards up to about their mouth, and the other one goes backwards to about their waist, the stride always increases when they do this? is this the correct way to run. another example of this would be 2:24 his arms are that way.
Terrell8976 1 year ago
i know trying to force certain aspects of running can be detremental but i was wondering if there are any workouts that can be done to help the downward knee drive
astrogamic 2 years ago
Work on the technique during practice and then just let it happen during competition. Think about hammering the ground.
HPCsport 2 years ago
how are you supposed to move your legs at top speed cause i heard you try to move your legs like pistonsor running like your doing high knees.
5150316 2 years ago
During acceleration, the piston like action works well. As you transition to upright postures / top endspeed running, you'll need to be stepping over the opposite / support leg knee so you minimize backside mechanics and maximize frontside mechanics. This will look more like riding a bike than a piston action.
HPCsport 2 years ago
how do we get the step over to happen?
5150316 2 years ago
get stronger. do lots of fast sprinting and try to minimize backside mechanics. Much of the correction is going to come from fixing posture. If posture is incorrect you'll never be able to do it.
HPCsport 2 years ago
Would would mechanics change when I am back pedaling and then going into a sprint? As a corner back I do alot of this.
911today 2 years ago
You'd do a jab step and then go hard in to acceleration mechanics (which differ greatly from max velocity sprinting mechanics).
HPCsport 2 years ago
will weight training in the gym help me?
Chris23688 2 years ago
Yes. Just make sure you work the lower body, keep the intensity relatively high, and use multi-joint, compound movements.
HPCsport 2 years ago
what are some things i can do to get faster for football i mean strength,drills,sprints and any other of that i have about 3 weeks to get the most out of it
MyWonderwallx3 2 years ago
It sounds simple but the most important thing to do to get faster is to run fast. Make sure you're doing high intensity sprint work with full recoveries. Things like reps of 10-50 yards with complete recoveries lasting anywhere from 1-5 minutes. Also, make sure you're resting the final week before you test otherwise you'll be too fatigued to run fast.
HPCsport 2 years ago
How important is eccentric strength to maximum velocity sprints? Because I don't think my turnover is bad, but I got left in the 200m this week because it felt as though the track was hard.
Skates2much 2 years ago
Eccentric strength, or more specifically leg stiffness, is REALLY important for the 100m and 200m. If you are lacking, ground contact times will be longer and you won't be able to attain or maintain top end speeds.
HPCsport 2 years ago
um, I think it's just suitable for someone but not all.
Anyone is different with others.
kinseyho 2 years ago
how would mechanics change in say a 400m? lower arms? how about the lgs?
jesse110h 3 years ago
I did not follow how in vertical arm movement "both arms move upward at the same time". Seems opposing to me & no different than horizontal movement. Can you clarify?
4109beale 3 years ago
One arm moves forward and upward while the other arm is moving backward and upward. As the right up is moving upwards, so is the left arm. At the same time though, one arm would be moving forward and the other backward. As a result, the forward-backward mostly cancel while there is a net downward force (from the equal-opposite reaction of upward swinging arms).
HPCsport 3 years ago
Comment removed
bossofalltime 3 years ago
Comment removed
bossofalltime 3 years ago
Excellent video HPC!
What's your take on doing HIIT sprints barefoot and/or in a "barefoot" shoe like the Nike Free's?
FitBuffDotCom 3 years ago
I think HIIT intervals can be good for fitness but aren't the best means to develop speed. Barefoot and 'barefoot' running is always a good thing as strengthening of the feet has many benefits.
HPCsport 3 years ago
Ok, since HIIT intervals arent the best way to develop speed then how should i go about doing so?
AfroPK 2 years ago
Sprint hard for short distances with full / complete rest. In many cases this will be as much as 1 minute of rest for every 10m of sprinting. Without adequate rest you will encounter fatigue constrained intensity.
HPCsport 2 years ago
Okely doke. Also, (i know this isnt directly related but) I have heard that to develop your vertical a good way of doing so is in phases. First a solid base of strength should be developed, then explosiveness and then using plyometrics to be able to use the developed strength. Should i do the same thing for sprinting or should i concentrate on sprints and drills?
AfroPK 2 years ago
Thanx 4 the info HPC
Prezajay 3 years ago
"The best sprinters minimize backside mechanics and maximize front side mechanics."
Excellent point, this single thing to keep in mind is HUGE. Thanks.
ironbro42 3 years ago
to HBCsport I thought that high knees can cause pain in the hip flexor
jkelly95 3 years ago
We've never had any problem with high knee recovery and hip flexor pain. There are plenty of benefits to a high knee recovery and I can't think of any drawbacks.
HPCsport 3 years ago
That's a lot to remember. Anyone knows about sprinting clubs in Toronto?
Forsure3333 3 years ago
thanks for posting
sabaar01 3 years ago
what does "backside mechanics" refer to?
wbltrack07 3 years ago
Backside mechanics refers to the action of the leg as it passes behind the body. The best sprinters minimize backside mechanics and maximize front side mechanics.
HPCsport 3 years ago