Adarq.org

Step-ups... very interesting...

also, looking around at inno-sport and some other korfist stuff i'm getting all depressed again about the state of my big toes. i really do think they cripple me in terms of jumping and sprinting even when they're not actively in pain.

this afternoon shot around and did some layups for about 30 mins. very lazy, left shoulder really bugging, bad bad. better than nothing. going out of town this weekend (ANOTHER wedding) but i will do some BW stuff for hip extension and shoulder stability, if the shoulder calms down.

This is very interesting as well:

http://inno-sport.net/Get%20Your%20Bound%20Out.htm

That chart has no basis in reality.  I trained a rugby club where I got almost every member to broad jump 8.5 feet or more.  Not one of them could break 11.70 electric.  Charts like this are stupid. 

Broad jumps and vertical jumps are tests.   Running the 100m is a sport.  Predictors for the 100m are silly... EVEN 60m predictors for the 100m are a waste of time. 

I know the 100m might not be as involved as something like playing basketball but strength gurus need to respect it a little more and realize that this is not simply a test but an event that track athletes pour their lives into it.  Claiming that you can predict it from some other athletic movement is like claiming that you can predict someones basketball skill by how high they jump.... 

Anyway, as far as LBSS is concerned...   I don't know if it's so much hip extension as much as it's hip separation.  The hips have to rotate opposite around the pelvis and they just are not doing it... When you drive your arms you are driving them both up at the same time your hips are splitting... Then you have to drive the leg down as fast the the back leg drives forward again...  Here is an example of someone far better at bounding but what I will do is tape some guys I train with who are sprinters and not good at bounding (I'll try and get our 10.0 guy on tape... he jumps 40 inches and is athletic but not necessarily a bounding expert --- seeing him would be a glimpse into bounding for athleticism)...

https://www.youtube.com/watch?v=FbPScSmwxrg

So it is a matter of hip separation.(flexing one hip while extending the other).

Here is a test to test hip separation, not a bad evaluation.

Active Straight Leg Raise: Lie on your back and keep one leg straight on the floor as you lift the other leg (keeping it straight with the toes pointing toward the ceiling). If you cannot get the knee of the moving leg past your down knee (**without the body/hips rotating) then you need to correct this.

Here's the website where I got this to show how to correct it.

http://www.fitocracy.com/knowledge/should-you-be-sprinting/

Probably it can help, also try doing skips for height from standing for several steps see how that goes and tape it.

the guy actually wrote back this time. their sprint workouts are generally:

- warm up
- drills
- 2 x (50,100,200,400) @85% (explicitly described as "lactate threshold" training)
- cool down

the main coach is a "marathoner who loves sprinting." so a bit dubious/disappointing with respect to speed work of the type acole's been doing and t0ddday does, and what i'm really interested in. worth checking out, though. maybe i'd meet someone there who's actually interested in sprinting and has a better idea what they're doing than i do.

WEIGHT: ???
SORENESS: upper hams, low back a little
ACHES/INJURIES: none, just feel a little dead
MENTAL STATE: okay

- warm up

- prime times x 30y,30y,30y

- heel-toe runs x 30y,30y,30y

- SL bound x a bunch, did not keep track of distance reps or sets
wayyyy better than before, i think. instead of focusing on bringing the front leg up i focused on getting the legs split through the cycle and getting the front foot down heel-toe and driving through. still pretty ugly i think but closer to the guy in the last video t0ddday posted. will continue with heel-toe runs as a lead-in to these. helped that half the field was open so i had some space to work with

- sprint 30m x 3; 60m x 2
4.6, 4.6, 4.6; 8.3, 8.3 -- so slow, just bad news all the way around. started third 60m but stumbled a bit on the start and was like fuck it.

- stretch

gym tomorrow for upper lifting, SL leg stuff and GHRs. probably play a couple games of pick up on thursday, rest friday, and then try to have a good day of jumps on saturday.

The 60m will get faster once you do them more. It seems like you've got decent acceleration you've just got to build up your top speed/speed endurance.

this is my hope. i've been doing them for a few months now, though, with no real improvement. then again it's not like i've been training the smartest or most consistently with the sprints, so there's that.