sprint technique step over drive down sprinting actions from NLAAF

[usrodeo5]

Great video....

[fir3share78]

How important is this really? Is this what I should do for all sprinting?

[tttjump]

@fir3share78 It is important, but it is something that should happen automatically. If it does not happen then you have to look into your backside actions.

[bdagan100]

thank you for putting this together

[jordonr1007]

At the begining i was getting the idea that by having the high knee drive, you meant to almost come up off the ground higher with each step. But the idea i got is that you were saying to have flexible hips on the way up and sink ur hips on the way down. The high knee drive just enables ur legs to help do so and gets the hips involved. Is this true?

[tttjump]

The hip involvement brings the knees high.

Work the hips, 100 percent correct

[algreen49]

this has helped me a great deal is this the same as stride length and frequency?

[5150316]

how do you practice stepping over and getting the number 4?

[5150316]

so what should i concentrate on or actively try and do? just push into the ground? or flick the ground etc?

[5150316]

so are we trying to lift the foot to the glutes or anything like that by moving the leg and foot ourselves or is it supposed to happen automaticly?

[tttjump]

Should happen automatically. The more you have to do the less chance of you running your true speed. The more that happens automatically the better you can perform. Certain actions create a chain of events. Those certain actions are the ones to concentrate on. Video tape yourself and look to see how soon after the foot touches down do your legs form the number 4. That sooner it forms the longer the stride length and the higher the foot recovery speed will be, the greater the force you can apply

[tttjump]

will happen automatically

[5150316]

if the knee is supposed lift passively what are we actively supposed to do with our legs with regards to applying force to the ground and and how should we actively try and move the legs?

[tttjump]

The reason for not lifting the knee is to apply a greater force then by the intentional lifting. Simply staying off of off the heel and the 4 little toes will apply a greater force. Max force can be applied when only the ball of the foot is in contact with the ground. The shorter time period it solely is in contact with the ground the shorter time frame for applying a max force. Also the timing of when to drive the elbow back increases the force to be applied.

[sniperboy102]

so do you sweep back or just bring it down ?

[tttjump]

depends on if your playing football or running track?

[AznTimmy08]

does this technique work for long distance running such as 10k or half marathon?

[tttjump]

No, you do not want to step over and drive down unless you are sprinting.

[frostdmg]

I'm 176cm (short legs) and 77 kg... i need to run 7''20 for 50m ..but i don't ... i think i have problems with leaning my body when i sprint and driving me knees... i think i have enough legs power but i just can't run faster... i'm waiting for an advice of what must i do... i would really need some help... thx

[Albie316]

Leg power is important but not determining factor. In your actual velocity portion, body should actually be erect. The Olympic sprinters. they're only leaning from start of acceleration. Mechanics is vital to speed. avoid hitting with heels and not reaching beyond your range(this creates a larger braking force(bad thing)). Ankle of back foot should be pointed towards sky after coming off of ground. Do step over technique. Theres a lot more to it but thats what I'll give you right now

[tttjump]

You should maintain some type of forward lean. Running erect slows down legs speed and reduces stride length.

[lileric911]

im so confused

so is he saying that if you lift your leg high up to you knees you will go faster?

[tttjump]

Knees should come up automatically, you shouldn't have to lift them. If you lift your knees you will not run as fast as you potentially can or should.

[frostdmg]

hello! I really like u'r videos... I wanna know something... i have a good legs strength but i'm not fast... i have short legs.. I'm 176 cm and 77 kg ... i have a problem with leaning and driving my knees... i'm kinda' desperate cuz' my future depends of if i'm fast or not...(i need a 7''20) for 50m... and now... i'm NOT!! waiting for an advice... Thank you

[tddraper52]

an i thought high knees was always bull crap in warm ups now i know, i feel so ignorant

[Terrell8976]

your fast, thanks you helped me to.

[getitcrackinent2212]

yes ilove you thanks

[sksnipez316]

hey so if im pumpin my arms i have to keep the arms tight right? and fast shud i pump my arms

[frizbee211]

Excellent stuff, thanks.

[gotnba]

hip flexor exercises video

[tttjump]

Hip flexors work fine with doing any exercises for them.

[blitzac2005]

wow, u really know what you're talking about - I've seen some bad videos, but this is a good one.

[Johnp1212]

what kind of shoes would you prefer for sprinting

[tttjump]

I just applied for a shoe patent on a new style of shoe that will change sprinting forever.

So among the current shoes, I don't prefer any. I wear a pair of modified Brooks until my patent is complete.

[tttjump]

The shoe are New Balance and not Brooks, that I wear.

[Johnp1212]

well i cant modify my shoes, would you prefer the puma usan met ?

[tttjump]

Is the Puma Usain Met a competition shoe?

The Theseus line of spikes should be golden.

[tttjump]

Sprinting is not one thing but a combination of actions, what I call employment of combinations of synergistic movements. The better you develop those movements the faster you will run while reducing your exposure to injury.

Being on the ball of the foot works with leaning to create efficient forward movement. One without the other reduces efficiency.

Shoulders and Hips is another combinations along with hand and foot, arm and leg movement.

Put them all together and you have a fast person.

[bossofalltime]

Thanks.

[tttjump]

One way to interfere is by lifting the knees. If you actively push then you will need to lift your knees. Not very efficient. To cover up the inefficiency we increase hip flexor strength. If you create a high enough negative foot speed, and work through the ball of the foot, then high knees is the result. Knee height is the end of the process and not the beginning.

Combinations of synergistic movements.

Pushing and lifting are not synergistics movements.

[bossofalltime]

Coach, is sprinting a pushing or pulling action. I mean we have so many articles saying so many things: create negative foot speed, land with the foot close to the hips and push, etc. Thanks

[tttjump]

Sprinting is not a pulling action.

Negative foot speed is good. Let gravity pull your foot back down and then use hand action to assist gravity to increase the negative foot speed.

Gravity is your best friend for speed development. The problem is that we interfere with gravity rather than assisting gravity when sprinting, running or walking.

[tttjump]

You should dorsi flex your toes and not your foot. But the hard part is knowing when to stop dorsi flexing. At some point and time before your foot contacts the ground you want to plantar flex the foot, this will increase the likely hood of not only striking the ground will the ball of the foot, but also loading up the ball of the foot. The longer the ball of the foot is contact with the ground before your toes touch the more force that will be applied to the ground an increase in stride length.

[tttjump]

Yes, and when gravity begins to pull it back down that is when you use your hand to help drive it down. You don't push it down by extending your leg that is happening autonatically but you use you hand, elbow and arm to assist it in falling at a faster rate. The hand moves the foot moves, the elbow moves the knee moves, the arm moves the leg moves.

[jonolollmao]

ok thanks. can i also ask this, am i suppose to sprint with my toes dorsiflexed?

[tttjump]

No it is not. If you drive it down to quickly after stepping over you will shorten your stride length. You foot needs to reset itself. Once it is reset at whatever height, it will start to drop, when that happens then drive it down.

[jonolollmao]

so are you saying leave it in the high feet position til it goes down itself

[jason19921992]

do you think that a good way to run is with the hands facing behind and bending a little????

[tttjump]

I don't think you hold the hand or arms is the critical thing in speed, it is about what the hand, elbow and arms are doing. If that way works for you then do it. Lauryn Williams, Runs that way and does very well.

[jonolollmao]

i know you're saying its about how high you lift your feet than ur knee. but is it important to drive that foot back down quickly after you've just stepped over?

[tttjump]

Thanks, just trying to make it simple.

[adarqui]

great vid.