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Are you saying that your hip flexors aren't able to keep your knee elevated? You should be able to stand tall on one leg (pulling your high knee up as high as it can go), after letting go of the knee it should only drop 1-3 inches.  As for these drills I personally would start with marching on the balls of the feet. Concentrating on driving the balls of the feet into the ground for as short duration as possible yet applying as much force in that short time.

You should eventually get good enough at it where you experience a "pop" where your body starts leaving the ground slightly (similar to a bound), even though your contacting the ground with a straight leg and a dorsal flexed foot. This pop is how I was able to develop a high knee when sprinting (though you aren't covering much distance in this drill). It goes without saying that your arms are swinging in cadence with your feet.

You can also try and progress this thing by doing ankle step overs, followed by low calf step overs, followed by knee step overs all the time keeping the same cyclic cadence. For some people starting out with a more natural progression of high knee makes this easier to comprehend.

Just my 2 cents.

Are you saying that your hip flexors aren't able to keep your knee elevated? You should be able to stand tall on one leg (pulling your high knee up as high as it can go), after letting go of the knee it should only drop 1-3 inches.  As for these drills I personally would start with marching on the balls of the feet. Concentrating on driving the balls of the feet into the ground for as short duration as possible yet applying as much force in that short time.

I can get my knee high at slow paced run/ fast jog but at full intensity, my knees won't go higher than i would like. i do hip flexor stretches i can stand and pull my knees to my chest its just running at full intensity.

also regarding the drill mentioned in the first paragraph. im not sure i understand the drill, but i should pull my knee up with my hands high as it can go then let go it should drop 1-3 inches but still high. then i should push it down and pull the other knee up?

when you say march on the balls of the feet. is this for the first drill you mentioned so i should pull my knees up while on the balls of my feet and i have to do the first drill in a march like style.

i understand the other drill you mentioned after its just the first drill im not sure with.
have a video of these drills.

thanks

Quote from: seifullaah73 on May 24, 2012, 07:07:33 am

I Recorded my self sprinting and maybe you can make a better diagnosis of where i am going wrong.

<a href="http://www.youtube.com/watch?v=tbEg4h827Ao" target="_blank">http://www.youtube.com/watch?v=tbEg4h827Ao</a>

Maybe the knee is not the issue and i am over analyzing (which i tend to do) and me trying to purposely bring my knees higher when running at full intensity and failing is the problem. but i know that maybe my knees probably should be getting higher and my heels needs to be more tucked towards my buttocks (here i go again over analyzing). You're judgement of what is wrong at maximum velocity phase counts and will put me at rest.

I was told that i am over striding at the start, which is one thing i will have to correct by changing my mentality. Do you have any suggestions on how i can prevent over striding at the beginning?

Really appreciate your help and will add your drills into my speed program.
Thanks

Really hard to tell with that camera quality .  Your reaching way too far at the start but from what I can see you don't look that terrible at high speeds.  How long have you been sprinting?  Honestly, I would recommend that you work on general mobility, flexibility and strength and keep practicing sprinting for awhile.  It seems as if your at the stage where you can still make progress but just getting stronger and more mobile and I think actively trying to change your form or copy Usain Bolt is detrimental at this point.  Also, when you do video analysis it's best you can wear some form fitting clothes at the least because it's really hard to see what's happening in that video.  Good luck. 

I know, i recorded it with a mobile phone. I also agree i am reaching too far. Overstriding. So at top speed my knees are as high as it needs to be. Thanks for the info. The difficult part is overcome over striding.

I have been sprinting for nearly a year before that i was doing strength exercises like ghr, squats, etc. But i was interested in increasing my sprint times for now but incorporating sprints into my workout has been about a year or two. But earlier i was training properly until i got some advice and started training properly for sprinting last year october when i started SAQ drills. before that i was experimenting i guess but didn't go well.

Every workout i do mobiliy drills, every time, ankle, glute activation, hip mobility drills, illipsoas stretch this is for mobility and flexibility. for mobility i do SAQ drills. Soon after i will start hypertrophy to gain mass and get more muscle fibres which after i will strength train to utilize those strength.

also adding a skip drills. I was also thinking of adding core workout days where i may do uphill sprint to over over striding and strength my core.

I was playing basketball at that time wearing half boot half trainer bred footwear and decided to record my self and see my form and get experts opinion.

any tips or drills i could incorporate to overcome the overstriding at the start.
thanks for the help really appreciate it