Author Topic: A Journey to Running Fast and Jumping High (Read 847639 times)

seifullaah73 · « **Reply #1605 on:** February 22, 2020, 05:33:22 pm »

Date: 22/02/2020
Soreness: quads a little fatigued, shins a little sore

Condition: It was very windy. Couldn't get to the gym till 11:45pm and so had 1hr 15min but my aim was to try and record my runs, too many bad things happening, it was too windy to put the tripod on the wall so had to place it on the grass with the back against a brick wall, then legs broke so the tripod only had 2 legs, so I did a balancing act holding the third leg in place gently and luckily the wall stopped the strong wind doing anything to it.

Warm up
ankle mobility
calf stretch
calf walks with weight
calf hops single leg
hamstring kick walks
hamstring stretch - my right hamstring is always tighter than my left no matter how many times I stretch it, it's getting annoying
quad stretch
quad walks
single leg and double leg glute bridges
high knee holds with 12kg weight on toes
back stretch
arm swings with 4kg dumbbells in each hand both leaning and upright

Track warm up
a walk x 20m
a skip x 20m
b skip x 20m
a run x 20m
ankle dribbles slow to fast x 20m
calf dribbles slow to fast x 20m
high knee dribbles fast x 20m
alternate high knee drills 2 each knee x 20m
acceleration bounds x 20m

Workout
5 x 10m sprints
2 x 30m sprints

Cool down
stretch
walk back

Comment
It was an ok session, I managed to do the start I wanted, will just check the recording and see how it looks. not looking for a fast time as I didn't really put effort into it, aim was just to get the technique right. Will post result soon.

EDIT: Results
1st time 2nd time 3rd time 4th time
0m 3015 0s 5476 0s 9086 0s 11897 0s
5m 3044 0.967s 5504 0.93s 9114 0.93s 11924 0.9s
10m 3069 1.80s 5529 1.76s 9139 1.76s 11950 1.76s

30m 16036 0s 23687 0s
5m 16057 0.7s 23703 0.53s
10m split 16080 1.46s 23724 1.23s

all 7 steps for 10m
all 5 steps for 10m splits
fps: 29.99

10m average: 1.76s

Conclusion: Happy, legs were tired for some reason before the 10m start and didn't go all out in the starts, was just focused on getting a good start and then it was very windy, which was distracting when running. So all in all, good session.

seifullaah73 · « **Reply #1606 on:** February 25, 2020, 04:19:38 pm »

Date: 25/02/2020
Soreness: none that stuck out, some temporary pain near knee which went

Condition: Cold, Windy, slippery track, same old difficult condition to run in especially when current coat cannot be zipped up to keep my self warm. Learned something new about the hill sprint, which changed my mechanics for the better. Got to the gym at 5:55pm and finished at 7:25pm.

Warm up
ankle mobility
calf stretch
hamstring stretch single leg
quad stretch lunge on bench
single and double leg glute bridges
high knee holds with kettlebell on edge of leg 12kg
back stretch double leg rotating side to side lying on the floor

Track warm up
A walk x 2 x 20m
A skip x 1 x 20m
B skip x 2 x 20m
A run x 2 x 20m
low to high ankle to knee dribbles 30m x 2
leaning acceleration bounds x 2 x 20m

Track workout
Hurdle pushes
- 2 x 2 x 30m - would do powerful switch pushes

Hill sprints
- 2 x aiming for distance
- 2 x aim for distance while including quick switch
Note: I had this problem that when I tried quick switch, my brain automatically made it quick stride frequency, instead of stretching out reaching far then quick switch to push further forward instead of when I do quick switch I immediate quick switch again and then my stride cycle becomes quick rather than in stretching the leg out.

Sprint starts
- 2 x sprint outs for reach to 1 step
- 1 x sprint starts - this got messy as I was not switching legs quick enough but rather waiting for my legs to touch the ground
- 2 x 2 - very good - remembered to reach out on the first step then quickly switching while in the air fully stretched and then automatically my brain will use the thing it learned at the hill sprints of pushing far before switching. so hill sprints will help train the motor neuron in the stride pattern.

Cool down
stretch
walk back

Comment
It was a good session in terms of learning a good amount of the start and a useful hill sprint technique.

Also I see this large purple mark on my calf, don't know how it can be so big.

seifullaah73 · « **Reply #1607 on:** February 27, 2020, 04:58:59 pm »

Date: 27/02/2020
Soreness: none

Condition: It was really snowing hard in the morning but stopped in the afternoon and was sunny till evening where it was cold and windy again and the track was even more slippery. Got to the gym at 6:00 pm and finished at 7:30pm. Brought jumper and gloves, which really helped.

Warm up
ankle mobility
calf stretch
hamstring stretch
quad stretch
single leg glute bridges
high knee hip holds on balls of supporting foot with 12kg kettlebell
back stretch
arm swings explosive 3 swings 4 kg dumbbells in each hand
box jumps without then with 4 kg dumbbells

Track warm upt
a walk x 20m x 2
a skip x 20m x 1
b skip x 20m x 2 - forgot quick switch on first set so did second correctly
a run x 30m x 1 - high knee, landing on balls of foot almost tip toes for ankle stiffness
ankle dribbles to high knee dribbles x 30m
leaning bounds x 20m

Track workout
hurdle pushes - kept getting stuck at front and tipping over got some runs but after putting it away I realized, even though late, the weights of the hurdle were shifted to the front, that being the reason for the tipping of the hurdles

steep hill sprints/strides - focus on powerful switch of driving and pushing, because it was steep some slipping. but overall got some good sessions. needs mental concentration.

Sprint starts - 3
Sprint starts to 1 step - 3
Sprint outs to 3 steps progressing 1 step at a time
sprint outs with aim of powerful switching and driving and pushing x 5 - got some good starts - requires a lot of mental energy - but just need to stick to thinking drive knees forward and then quick switch and push back and the other steps will follow same pattern.

Cool down
stretch
walk back

Comment
Good session, during the last sprints it was not that cold and it was calm as I had my jumper and gloves. but took it off for the last runs. the gloves only.

seifullaah73 · « **Reply #1608 on:** February 29, 2020, 05:31:04 pm »

Another failure of sprint starts. I'm not fully extending before hitting the ground back, even though it feels like I am, so I should concentrate on my knees fully up and then try and fix the heel recovery to low. Lean was a problem, but I think I can fix that by forcing even more lean.

seifullaah73 · « **Reply #1609 on:** March 02, 2020, 03:09:57 pm »

Plan on doing practice runs on other days Monday Wednesday and Friday.

Got some 10 runs because I only have 30 mins sessions for these days so only doing practice runs.

Focussed driving knee forward and shin as parallel as possible next is only drive down once feet leaves ground

seifullaah73 · « **Reply #1610 on:** March 03, 2020, 04:27:22 pm »

Did around 10 - 20 sprint starts trying to get it right, but for some reason it just doesn't feel right, after every run I think I didn't do this or I forgot to do this.

Lot of time was spent trying think about how I can drive my knees forward when sprinting feels awkward.

Recorded the last few 10 runs and some were ok and some just stumbled, I can not keep it consistent.

I would run, walk back then do it again.

Elbows a little sore from the constant set position and tear drop quad muscle and muscle outside knees became sore

so I just had to force myself to stop, would love if my phone had a slow motion player, so I can check it every time and get constant update. but have to wait till i get home to check.

went to gym and did some step down step ups, step ups but you drive the leg while above the step down and continuous force to push myself up and jump.

then did some cable single step pulls. 75kg.

Was too stressed to look through all videos, but majority of them were bad, I think I might have to come out faster and drive back faster so I can strike back as most of the time my knee angle extends too much.

also my nose is blocked so with stress I can't breath the stress away, it just adds to it. FML

seifullaah73 · « **Reply #1611 on:** March 04, 2020, 10:05:08 am »

Change of cue:

The rear leg knee drives forward until fully extended and the foot has left the blocks and then drive that leg back down, which is where I am finding problems as my knees open up, and the back leg comes forward till other foot has planted the ground, then effort in the push and drive then you drive the front leg back and the back leg less effort to bring forward.

No more quick rapid switching.

seifullaah73 · « **Reply #1612 on:** March 05, 2020, 04:18:55 am »

probably trained myself too much tuesday that I was sick the next day. DOM's as not been gym in a while.
rear left hip was a lot more sore near the glutes. But pain has gone down, still feeling a little sick. will get some meds.

seifullaah73 · « **Reply #1613 on:** March 05, 2020, 04:09:12 pm »

Date: 05/03/2020
Soreness: upper back slightly sore from bed, glutes a little sore

Condition: It was pouring down, cold and windy and track was nearly flooded with flood patches here and there. Wasn't feeling fully well, energy was down, slight signs of cold/fever.

Warm up
ankle mobility
calf stretch
calf walk hops holding 8kg kettlebells in each hand
quad stretch
hamstring stretch
single leg hip thrusts 1 x 5 each leg /w 5 sec pauses in both positions
high knee holds with 12kg kettlebell on end of foot
back stretch double leg side to side swings
arm swings

Track Warm up
A walk x 20m
A skip x 20m
B switch skip x 20m
A run on balls of foot x 20m
ankle dribble x 20m
high knee dribble x 20m

Prayer break

acceleration bounds - difficult to do as I thought I had to strike back and down but now I find out that I was wrong lol

Track workout
sprint start bounds x 3

hurdle pushes x 2 x 10m both ways

sprint start jump outs x 3

sprint start to 1 step x 3

sprint starts to 3-4 steps 2 x 3

Note: I channeled my inner justin gatlin. arm not only plays a role in speed but also assists in powering/driving the legs down the quicker I power it down the more backwards I can strike and reduce knee angle. will change profile.

Gym
Single leg box jumps with snap on top
- 1 x 3 each leg @20 " box
- 2 x 3 each leg @25 " box

Hanging leg raises
- 1 x 10

Cool down
stretch
walk back

Comment
It was a good session, have a slight understanding of realizing when both my feet are off the ground just like in jumps and thats the que to drive legs down. some runs were stumbles as I probably leaned to far forward. Runs were good until I see the footage, which I didn't record due to rain. we'll see on saturday.

seifullaah73 · « **Reply #1614 on:** March 07, 2020, 03:38:40 pm »

Got a good session today and used the coach's eye app to check and try and get right. Record, run and check to see angle and move through frame by frame and try again.

The technique I got is correct and still need to work on the lean slightly as well as the low heel recovery. But the drive back is there. To drive back I need to quickly drive the arm down as well as the arm down as soon as I come off the ground the back leg.

Next thing is to get the second and third steps as good as the angle of knee starts increasing each step even though I am driving back.

There was one point where I leaned to far forward and stumbled. But I guess the blocks sets the lean even more as compared to from the floor, so I can say that my technique is right there. Now I will start incorporating speed bands to help with powering the knee drive and the drive down.

Then sled, then vest.

seifullaah73 · « **Reply #1615 on:** March 08, 2020, 07:14:01 am »

Looking at christian coleman 3 point start, the 40 yard dash, I can see that he is quite upright, so I'm not that upset but will still do a lean but not with the hope of the same lean as sprinters coming out of the blocks. only thing I need to work on is driving the legs back quicker and having a low heel recovery and watching coleman it feels he is forcing a low heel recovery and has his toes plantar flexed, as that's what you think when you try and forcefully drag feet low. so will do some slow drills to get heels toes low.

<a href="http://www.youtube.com/watch?v=oHV-8TwxfXY" target="_blank">http://www.youtube.com/watch?v=oHV-8TwxfXY</a>

seifullaah73 · « **Reply #1616 on:** March 11, 2020, 01:31:29 pm »

Date: 10/03/2020
Soreness: none that much

Condition: It was a nice day until at night where it was quite cold. It was a good session, using the speed bands.

Warm up
ankle mobility
calf stretch
hamstring stretch
quad stretch
high knee stretch
A walk x 20m
A skip x 20m
B skip x 20m
A run x 20m
ankle dribbles
calf dribbles
high knee dribbles
leaning acceleration bounds

prayer break
toe drag runs - from start and also from standing

Workout
speed band sprint starts using the new found start technique
- 3 x 2 @10-20m - worked really good, felt really fast
Sprint start without bands x 2 @10-20m

Gym workout
box jumps
- 1 x 3 @30" @bw
- 3 x 3 @30" holding 5kg dumbbells in each hand - not really sure about height

dumbbell flys
- 1 x 10 @7kg dumbbells in each hand

Cool down
stretch
walk back

Comment
It was a good running session, sprint cue is really working. Will time my 40 yard dash and 30m and also start to focus on transition phase running. which is the 30 - 60m sprints.

LBSS · « **Reply #1617 on:** March 11, 2020, 01:49:00 pm »

god a 4.12 just looks so fast.

looking forward to hearing the outcome of your timing session.

seifullaah73 · « **Reply #1618 on:** March 12, 2020, 06:05:43 pm »

Date: 12/03/2020
Soreness: posterior chain

Condition: It was cold and windy. Got to the gym at 5:20 and finished at 7:30.

Warm up
ankle mobility
calf stretch
hamstring stretch seated
quad stretch
high knee holds @16kg kettlebell
leaning cable isometric hamstring knee drives
back stretch

Track warm up
A walk
A skip
B skip
A Run
Ankle dribbles
High knee dribbles
Acceleration bounds
Toe drags one leg at a time

prayer break

toe drags 2 legs without sprint start just from standing start

Track workout
Speed band 20m sprints x 5

20m sprints x 2

Gym Workout
Front Squats - half
- 1 x 3 @40kg
- 3 x 5 @80kg - a little rusty

Eccentric hip thrusts with cable
- 1 x 5 @25kg
- 1 x 5 @50kg
- 2 x 5 @75kg

Calf raises
- 1 x 20 - slow and steady @80kg - very sore

Shoulder press from jumping
- 2 x 5 @40kg

hanging leg raises
- 1 x 10

Cool down
stretch
walk back

Comment
Good running session, runs felt good. really feel the resistance in the bands but taking them off feel so good. Had 30 mins spare in gym so decided to do some basic lifts as it's been a long time.

seifullaah73 · « **Reply #1619 on:** March 14, 2020, 12:25:16 pm »

Date: 14/03/2020
Soreness: none

Condition: It was warm for a while and sometimes it would be slightly cold and windy. The warm ups were OK, didn't feel explosive. Sprint starts required more mental effort as I think the legs were fatigued. Recorded my 10m sprints and 10m split for 30m.

Warm up
ankle mobility
calf stretch + walks
calf hops single leg
hamstring stretch
quad stretch
glute bridges
high knee holds
back stretch

Track warm up
A walk x 20m
A skip x 20m
B skip x 20m
A run x 2 x 30m
ankle dribbles x 30m - slow to fast
high knee dribbles x 30m - slow to fast
acceleration bounds
sprint starts and land on first step - not tired but exhausted and weak

Track workout
speed bands sprint starts 10m x 2 x 2

10m sprints x 3 - first one stumbled - after recording got the following times
- 1.8 - one I stumbled on
- 1.77
- 1.74

30m sprints x 2 - timed first one
- 10-20m: around 1.25s
- 20-30m: around 1.25s
Note: They were exactly the same but when I was running after accelerating, when I was upright I felt like I was coasting like I couldn't put more into it. But a 1.25m 10-20m split is good, meaning the 20-30m split is around under 1.1 seconds. All of the runs were 7.5 steps for 10m. Heel recovery was low.

Gym workout
high hang power snatch
leaning on cable machine with feet strap and then I would keep anchored feet back and other leg high knee up like in sprint start after driving knee forward and I would switch legs and drive knee with cable strap forward and then stop it after knee high enough and try not to let my knee angle increase
- 2 x 7 each leg @45kg

Cool down
stretch
walk back

Comment
It was a good session, don't know why I was coasting the last 15-30m. Not enough energy or something. maybe the bands took more energy away, but I felt my legs were drained before the speed band workout. Atleast I found a sprint start cue I can stick with.

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Author Topic: A Journey to Running Fast and Jumping High (Read 847639 times)

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

LBSS

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seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High