A number of people believe that after step 3, sprinting seems to be the only way to get people faster. Some believe that exercises in the weight room transfers to the track. Research has found that very little activities transfer or correlate to maximal velocity. Perhaps transferring is the wrong area, as drills seem not to have that direct ability as well. Like they say, sometimes the Drill DVD
Most college programs, (maybe even high school) are attempting to do what you are saying. They include plyos, sprint drills, olympics and strength training. 3 out of 4 of these are working more specifically on stride length than on frequency. And if we look at the data of college sprinters v. elite, it is not stride length that is holding them back. It is the fact that the elite will reposition the lower limbs far quicker. (this is simplifying it I know)
So my question to you is, how do you teach the rapid repositioning of the limbs on a consistent basis? (other than just sprinting)
I think Boo is right that they are great harmonizers of the body, and for some reason, I find them to be great ways to develop work capacity for the nervous system without breaking down the joints like plyos do.
Plyo’s break down the joints?. Sprints is the biggest plyo there is.
Another reason for grass.
I’m not saying grass isn’t valuable, but your assertion that sprinting is the biggest plyo is wrong.
Is sprinting the most specific plyo to sprinting? Obviously.
Is it the most forceful, ie the body experiences the highest forces? Not at all.
Forces during triple jump are frequently much higher than during a sprint. Forces from a depth jump or drop, although mitigated by two legs and spread between the ankles, knees and hips will still produce a very large force to be handled at the SI joint. These forces reach higher than 5x bodyweight, which is much greater than that experienced during sprinting.
Most college programs, (maybe even high school) are attempting to do what you are saying. They include plyos, sprint drills, olympics and strength training. 3 out of 4 of these are working more specifically on stride length than on frequency. And if we look at the data of college sprinters v. elite, it is not stride length that is holding them back. It is the fact that the elite will reposition the lower limbs far quicker. (this is simplifying it I know)
So my question to you is, how do you teach the rapid repositioning of the limbs on a consistent basis? (other than just sprinting)
Chad I respectfully disagree with you and the research does too.
Velocity and stride parameters in the 400 Metres and in Changes in the step width, step length
Step frequency of the world’s top sprinters during the 100 Metres
Both articles are available on IAAF database. Under the NSA
pet peeve time- I’m sorry, but I hate the entire stride length and stride frequency debate and it’s entirely because of the nomenclature. Using wave frequency and length, drawn via the COM, makes it so much easier to depict whats actually going on. It also prevents neophytes from assuming that to increase stride length you somehow need to step further, rather than still stepping underneath yourself.
That being said, run with good form and rhythm and I’ve found they optimize themselves. Increased relaxation rate would just facilitate more force production I would imagine, as there is less interference from antagonizing muscles.
Your thoughts that plyos aren’t always necessary is something I’ve been thinking more about lately. I understand that jumping or performing certain plyos can be an integral part of building a better athlete and many do seem to start at box jumps up. That being said, do those who just sprint, especially the genetically gifted ones, need to do fewer plyos? We all like lists so do you have a favorite or two when it comes to bilateral power or single leg stiffness jumps?
As the great Hakan always says, do only what is needed…..how much is necessary and what is necessary. What that is I don’t know….
Sometimes the talented guys look like they are not needing ploys because they resting more and the modality is part of the overtraining. We all know how many meters we run but adding ground contacts is not the answer.
Chad I respectfully disagree with you and the research does too.
Velocity and stride parameters in the 400 Metres and in Changes in the step width, step length
Step frequency of the world’s top sprinters during the 100 Metres
Both articles are available on IAAF database. Under the NSA
Read and enjoy.
Read both of them already. I prefer to trust the data from 30 years of research instead of two studies. Thanks though.
If you were to make Usain Bolt about 5’10, his limb speeds would be off the chart. It is just simple physics that because his limbs are longer that it takes them longer to reposition.
And to clarify, I am talking about the 100m-200m. The 400m is a different animal due to the demands of the race and maximal velocity are subdued due to the duration. So maybe we are talking apples v. oranges.
From an early age, IMHO, I believe that the focus should be on developing frequency not length. Look at your top sprinters like Bolt and Gay, both can run 45.XX if we were to throw in the 400m.
Please refer to Jon Goodwin’s presentation as he shares that frequency and length are not the true indicators….if you want his presentation you will have to get to the UK page or if someone has the video they can let you borrow it.
Chad I respectfully disagree with you and the research does too.
Velocity and stride parameters in the 400 Metres and in Changes in the step width, step length
Step frequency of the world’s top sprinters during the 100 Metres
Both articles are available on IAAF database. Under the NSA
Read and enjoy.
Read both of them already. I prefer to trust the data from 30 years of research instead of two studies. Thanks though.
If you were to make Usain Bolt about 5’10, his limb speeds would be off the chart. It is just simple physics that because his limbs are longer that it takes them longer to reposition.
And to clarify, I am talking about the 100m-200m. The 400m is a different animal due to the demands of the race and maximal velocity are subdued due to the duration. So maybe we are talking apples v. oranges.
From an early age, IMHO, I believe that the focus should be on developing frequency not length. Look at your top sprinters like Bolt and Gay, both can run 45.XX if we were to throw in the 400m.
Did you READ them because the one article about the 400 the other is about 100 DASH. 30 years of research sounds like a great thing and understand I dont just jump on board. However, people said the world was flat for 1000s years….
Also, I find it interesting you mention Usain and Gay. There is another research article that discuss why Asafa and Tyson are faster…. Stride length. Usain is tall and covers more distance and takes less steps. We will agree to disagree.
Also, I find it interesting you mention Usain and Gay. There is another research article that discuss why Asafa and Tyson are faster…. Stride length. Usain is tall and covers more distance and takes less steps. We will agree to disagree.
Tyson and Gay are the same person. So whom are you referring?
I only saw a snippet of his entire presentation and his main point is maximize GCT with power output.
I don’t want to give the wrong impression, I deem stride length very important. GCT and power output are also very important.
Here is what I rank for sprinter for be successful (dumbing this down) . . .
1) Limb Speed
2) Elasticity
3) Strength
3 is the easiest to develop later. 1 and 2 must be the focus early in youth throughout high school in order to develop the neural pathways and the tendons for later on.
I only saw a snippet of his entire presentation and his main point is maximize GCT with power output.
I don’t want to give the wrong impression, I deem stride length very important. GCT and power output are also very important.
Here is what I rank for sprinter for be successful (dumbing this down) . . .
1) Limb Speed
2) Elasticity
3) Strength
3 is the easiest to develop later. 1 and 2 must be the focus early in youth throughout high school in order to develop the neural pathways and the tendons for later on.
Tyson and Asafa is who I was refering to. What do you think becomes better due to elasticity improved elasticity? Stride length. I do agree that all three above are very important. One of the best ways to improve Elasticity is using periodization strategies with plyometrics.
