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I will try and help if it means anything.

Your a skip and run, which is also called high knee drill so emphasis should be placed on high knee and leg cycling, which seems good the way you are doing it.

As for the runs, I looked at the 30m runs slow motion, frame by frame, but it seems you don't extend your knees after the knee drive comes up to parallel they seem a little bent when coming coming down to strike ground. Also the knee seems to be bent when it strikes the ground, while the other leg is cycling under your hips, but it straightens when pushing it from behind in triple extension position, knee drive up is good but a bit shaky when going down striking floor and pawing behind. just my 2 cents or maybe i am wrong.

knees should be locked when you are at standing on one leg while other legs foot is under your hips, which could be causing the stress on the knees as for when the knees are locked, the stress is placed on the quads, i think.

maybe something to look into

below is a video of slow motion sprinting (part to focus is the knees, once the leg starts coming down.

<a href="http://www.youtube.com/watch?v=4fjC1Oim0UQ" target="_blank">http://www.youtube.com/watch?v=4fjC1Oim0UQ</a>


just my 2 cents

I could never understand the knees high in sprinting, or overstriding on purpose. I simply run the fastest that I can as the body naturally decides to place my legs. I don't think about it. If I were, I would be a mess.

I could never understand the knees high in sprinting, or overstriding on purpose. I simply run the fastest that I can as the body naturally decides to place my legs. I don't think about it. If I were, I would be a mess.

lolwut. you know what drills are for.

I could never understand the knees high in sprinting, or overstriding on purpose. I simply run the fastest that I can as the body naturally decides to place my legs. I don't think about it. If I were, I would be a mess.

I don't think any sprinter purposely runs with the knees high and overstrides on purpose, as chrism said you do drills with high knees and large strides purposely so when you do actually run you just run as fast as you can, while your body takes care of the mechanics.

I also would suggest B skips for knee extension, I really like that drill.

yesterday (in baltimore, strange gyms are harder to jump in):

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder, toes, left shoulder
MENTAL STATE: okay

- warm up

- jumps x ~25 mins
mostly pretty bad, shoulder was bothering me so i wasn't really reaching. mixed in some depth jumps from a bench on the court.

- superset x 2
-- leg press 320,410 x 10
-- DB RDL 75s,90s x 10

- DP OHP 40s x 10,10

- pull up x 5,5,5,5

- some MB throws

- stretch

pretty bad workout.

tonight:

WEIGHT: ???
SORENESS: hamstrings
ACHES/INJURIES: left hip, left toe
MENTAL STATE: okay

- walk x 40 minutes
exaggerated glute contraction on each step.

- lots of stretching and SMR

there is no point in sprinting when my hamstrings are this sore.

WEIGHT: ???
SORENESS: hamstrings, upper quads
ACHES/INJURIES: toes, left shoulder
MENTAL STATE: good

- warm up

- jumps x 40 mins
mostly a lot of submax stuff, DSVJ, lots of one- and two-step. a few ME three- and four-step but they were not great and my shoulder was displeased. stuck to head-height jumps, trying to get as much of my face over the bottom of the net as possible.

- stretch

still sore from the RDLs on sunday (!). good to get blood flowing and lots of reps in.

Thinking about stopping sprinting for a bit? If it's giving you weird knee pain then maybe not worth the risk atm.