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Update on Self Isolation: It's really strange, when my dad was tested for covid at the time he arrived at the hospital; admitted for pneumonia due to aspiration, he tested positive for covid and we were told to self isolate but doing the rapid antigen test no one in my family tested positive, so where did that positive test come from if not from home. 

Date: 11/05/2021
Soreness: none

Warm up
   general activation and mobility static stretches

Workout
   sitting resistance band jumps - site on a stool or box, place resistance band from ground to around my shoulder like backpack strap, then from sitting jump up as high as possible.
      - 3 x 5 - followed by 1 jump rep without band to feel the flight without band

   kneeling hip flexion jumps - jumping from a kneeling position using hip flexion movement and last one was adding resistance with band.
      - 3 x 5

   sprint starts 2 steps stopping on third
      - 2 x 5 sets of starts with a resistance band to get feel of the start slowed down slightly and getting the toe drag without dragging and the first knee drive the way I want it.

      - 2 x 5 starts - practice without bands getting heel and toe low for second step out, need to work on my feet remaining in plantar after the low toe drag with the resistance band.

   lying on back hamstring curls - similar to when you do glute bridge and with something slipper attached to feet you slide feet away while maintaining flexed hip, but I lie on my back, knees bent, one leg i straighten to attach band to and the bent knee leg I use to flex my hip like a single leg glute bridge and while trying to maintain that I try and bring my heels close to butt that has the band attached to it and straighten again.
      - 2 x 7
      - 1 x 7 - normal lying on front hamstring curls with band

   random shoulder workout with band mimicking arm swings but resisted front swing and back swing
      - 2 x 7

   single core exercise leg raise lie on the ground leg straight and lift the leg above the floor around 6 to 8 inches and hold it there while at the same time ensuring lower back keeps contact with ground - 30 seconds.

Cool down
   stretch
   15 min left till fast can be opened

Comment
Start is coming along with the toe drags and the knee drives and fully extending each step. When I do the starts at the set position I always see to hold it there as i'm hesistant alot of the times of coming out correct or come out when ready, slowly I need to eliminate this and come out a few seconds in set position rather than just waiting a while and then my legs would tire and therefore a weaker start.

Finally got to go out after 2 weeks of self isolation and practice my low heel drives longer instead of 2 steps in my living room.

Resistance bands has helped me with my movement by slowing me down a little, enough to go slow enough but also move fast enough without me falling over.

When I implemented this outside the tech iwud was right but didn't feel powerful each step just fatigued thighs.

But a big achievement in getting closer to a great start technically.

Im so sorry. I cant even imagine what you must be going through. I will pray for you and i am here for you if you need someone to talk to. I wish you and your family strength during this difficult time

 
My sincere condolences man.
Also congratulations for being so clear-minded about it. I totally agree with your POV anyway but i admire your ability to see/think/implement it already.
Stay strong.

Sorry for your loss, thoughts with you and you family. Sounds like you have a good support system in your family.

Got my first covid vaccine dose today, not really feeling much in terms of pain, but due to boxing and wrestling on monday my shoulders and arms a little sore so not feeling much from the jab.

Date: 17/07/2021
Soreness: none that sticks out

Warm up
   General dynamic warm up with a light static stretch after each one.

Also resistance band sprint starts 2 point and 3 point starts. Really useful.

Track warm up
   A walk
   A skip
   B skip switches
   A run
   Dribbles from ankle, knee to running
   2 point start light still felt powerful

Workout
   3 point sprint starts with emphasis on keeping feet low, a lot of practice is making it natural now.
      - 2 x 3

   Markers 7 feet length apart and did like those cone runs where you try and land over marker for stride length.
      - 1 x 4

Indoor workout
   Ab rollout
      - 1 x 5 - really sore as I try to do it everyday
   Side to side Russian twist
       - 1 x 10 each side
Want to lose the love handles

Cool down
   Stretch

Comment
   Runs felt good and fast but later on due to fatigue slightly slower but not a lot.
   

Date: 31/07/2021
Soreness: quads and below knee slightly

Warm up
   Dynamic warmup follows by static stretch

Workout
   Resistance band sprint starts
      - jump out of stance 2 x 5
      - 1 step with a toe drag coming for the second step

   Single leg bounds basically hopping forward with resistance band
      - 2 x 5 of 3 hops in doors small living room

   Resistance broad jumps
      - 2 x 5 (band is tough so landing quite hard barefoot

   Depth jumps
      - 2 x 5

   Depth drops
      - 1 x 5 minimal knee bend @bend
      - 1 x 5 with 5kg weight holding
      - 1 x 5 holding 10kg weight
      Note: I'm not sure I understand this step off box and land with minimal knee bend absorbing weight and even with weight I didnt find it difficult unless I'm missing something. Height is knee height.

Cool down
   Stretch

Comment
Last time I did resistance band sprint outs 2 step it snapped so had to switch to a more tougher and more resistance. Rain making floor slippery so did plyos.