Hey, I looked through the last 5 pages or so of your log. I think if you want feedback it might be helpful to see your technique for your explosive partial squats and a vid of some starts with the form you have right now. It's a little harder to give feedback for more experimental stuff. Although I greatly appreciate the analysis side of your log, it's a bit hard to read as an outside reader.
So as far as your wanting to work on the ankle complex, I think these might be really helpful. I think the foot and ankle work closely together so its important to target both. Cal Dietz has these 5 isometric positions to train the foot from.
https://youtube.com/playlist?list=PLodhPoY7MqDakb3OFQZZ-1zevmVPjDu8Q
So that stuff is for the foot, but for the ankle you might be better off with something like drop jumps. Cal Dietz says they target the ankle primarily. My impression is you are targeting the ankle with lower intensity/higher volume sorts of movements, whereas a drop jump might help with the higher intensity end of the spectrum. Definitely something to be very careful with though, I think the advice given is usually space the reps out with a minute or more rest between reps and a really long rest between sets, with low total volume, like 2 sets of 3 or something like that.
https://www.youtube.com/watch?v=Uuyx2vFQig0
If you check out Justin Gatlins start here, he doesn't get that much deeper quad involvement with a deeper shin angle either, and has a lot of ankle bounce as well. So maybe it's not such a bad thing. I think you can see the foot strength playing a role too with how he steps so far on his toes and doesn't have any ankle or foot collapse.
However, I do still think quad explosiveness is still a really important quality to train for you. I think it's kind of difficult to determine what will carryover, but if you post vids of your lifts and start I will try to give feedback. I have a gif of a sled being pushed with deep quad angles but also ankle involvement (that you cant get on something like a squat) I will try to post that, I think might carryover decently.
The last thing, something I saw in some of your earlier videos: It seems like you don't flex the hip forward with the knee extended as much at the end of swing phase as I see other sprinters do, kind of as if you are cutting your stride short. I don't see this as much in your recent videos, but they are more experimental, so its tough to tell what your actual start looks like. I think if you are cutting your stride short, it might be your body proportions (unable to get enough weight forward), or might be an issue with glute activation at deeper RoM's or something like hamstring inflexibility. This I know less about, though.
Thanks for that great feedback. Will appreciate your input.
I guess I can make a compilation of the workout sessions for the week every month. Will get one up for next week.
I can do those 5 ankle isometrics from home, so I can be consistent with it rather than in the gym where I always seem to run out of time.
I was thinking of doing some drop jumps, but not sure what difference is between depth and drop jumps except maybe drop jumps is the minimal ground contact time then I have not done the depth jumps where ground contact can be long. But was planning drop jumps for single leg and double leg. Probably implement it during my gym days.
With the ankle stiffness I have been doing walking on my toes while carrying heavy dumbbells and try to stay on tippie toes but it is as you said, low intensity and high volume. During warm ups I do the small light bounds on the balls of my foot.
With regards to justin gatlin starts and have seen with others with the open knee angles is they have this ability to create negative foot speed, which I am not able to as I don't have a reference point i.e. the calf and hamstring contact, it opens up and I don't feel it opening up, I saw some drills for the negative foot speed with open knee angles, which I will try starting, feels awkward and do it wrong but hopefully over time, but with the calf knee contact I can get a deeper shin angle, but this makes me think, does that mean the feet takes longer to travel back, maybe a little bit. But I would also say quad is useful just to power it out. I recently started doing single leg leg press.
The track I train at, are stubborn, won't let me use some of their equipment unless I be a club athlete member on top of gym member. But I have the harness type of sled, which hopefully can help.
The last you mention is something I just recently noticed, exactly what I was saying, in my last post, need to extend my hips, which I think is what you mean but mistakenly said hip flexion, which is when you bring your knees up rather than the hips coming forward and knees going down and straight for extension.
