Newbie needs Advice

    Posted In: Video Review

        • Participant
          JohnDrysdale on July 17, 2011 at 12:29 pm #17677

          I have just started sprinting, only been to the track a few times. I decided to take a couple videos to critique my technique. The first video I am running almost full out, stride rate of 4.0 and length 8.5ft. The playback is at 1/8th speed. I know my technique is/was terrible. The second video is two weeks later, after reviewing the first video, and trying to add more knee lift. The second video is of one stride, played back at 16th speed and at about 75% of my top speed. I think I am getting too high of a vertical and reaching my forward foot too much. Possibly that will come down at 100% speed. Any comments/advice?
          Thanks

          https://www.youtube.com/watch?v=mIUbwcDtc7I
          https://www.youtube.com/watch?v=Mwwb3nMxclI

        • Participant
          JohnDrysdale on July 24, 2011 at 12:02 pm #109366

          I think my problem is that I am reaching forward and landing with the leading foot instead of driving it down. Maybe next week I will try not reaching with the forward foot but instead stomping it down to the ground. Any better descriptions as to how to achieve this drive down step?

          Thanks

        • Participant
          Isaiah Miller on July 25, 2011 at 4:49 am #109371

          I think my problem is that I am reaching forward and landing with the leading foot instead of driving it down. Maybe next week I will try not reaching with the forward foot but instead stomping it down to the ground. Any better descriptions as to how to achieve this drive down step?

          Thanks

          You are overstriding…Trying to rech forward will only slow you down because of the braking forces of landing too far ahead of your hips…Just cock the foot and step up and down quickly.

        • Participant
          Mccabe on July 25, 2011 at 9:18 am #109372

          Agreed, almost like a bounding action.

        • Participant
          JohnDrysdale on July 25, 2011 at 11:58 am #109380

          To learn how to run proper should I start with a high knee drill, then just step further forward and add more of a horizontal push off when the foot meets the track. Almost resembling riding a bike?

          Thanks

        • Participant
          Isaiah Miller on August 1, 2011 at 3:58 pm #109557

          To learn how to run proper should I start with a high knee drill, then just step further forward and add more of a horizontal push off when the foot meets the track. Almost resembling riding a bike?

          Thanks

          Stop thinking about the horizontal movements so much…Just focus on stepping straight down under your hips.

        • Participant
          JohnDrysdale on August 2, 2011 at 6:06 am #109592

          How does this video look. I have been trying to lead with my knee and stepping straight down. Instead of reaching with my foot and landing on it.
          https://www.youtube.com/watch?v=OuARh9LYEZw

        • Participant
          Mccabe on August 2, 2011 at 6:53 am #109593

          There doesn’t seem to be much knee lift. Looking better than the previous video, any chance you could film but with a more zoomed in view?

        • Participant
          Isaiah Miller on August 2, 2011 at 9:24 am #109602

          There doesn’t seem to be much knee lift. Looking better than the previous video, any chance you could film but with a more zoomed in view?

          It looks as though the lack of knee lift is caused by the some what passive arm drive. I would rather him have a lower knee lift with proper foot placement then to overstride to gain knee lift

        • Participant
          JohnDrysdale on August 14, 2011 at 9:54 am #109952

          I am beginning to think that my problem is my knee lift. I can bring my knee right up running slow but the faster I go the lower I am able to bring them up before my body begins descending. I tried doing some high knee drills today, for the first time, and had a hard time lifting them quickly and was very tired after about 8 seconds. Therefore I think my hips are the weak link. I will try and do some exercises for them, anyone recommend any? I currently only do pressing movements such as the squat and no actual leg/knee lifting movements.

          Thanks

        • Participant
          Isaiah Miller on August 14, 2011 at 1:01 pm #109956

          I am beginning to think that my problem is my knee lift. I can bring my knee right up running slow but the faster I go the lower I am able to bring them up before my body begins descending. I tried doing some high knee drills today, for the first time, and had a hard time lifting them quickly and was very tired after about 8 seconds. Therefore I think my hips are the weak link. I will try and do some exercises for them, anyone recommend any? I currently only do pressing movements such as the squat and no actual leg/knee lifting movements.

          Thanks

          Hurdle mobility drills, a-skips, a-runs, and very deep squats to gain more hip mobility.

        • Participant
          JohnDrysdale on August 15, 2011 at 1:47 pm #109988

          I have been doing a-skips for a couple weeks now. I feel that I bounce my foot off the ground to bring my knee up. I also always do my squats ATG. I tried attaching a band to my foot then to the cable machine today. Then I did 4 sets of 15 reps with 35lbs knee lifts. At the end I could feel my front of my hips burn and couldn’t even lift my knees at all. I will try strengthening them for 2 weeks and do a time trial. Last weekend at the track I ran a 6.90 in the 60m. Basically my entire training has been with squats and deadlifts.

        • Participant
          Isaiah Miller on August 16, 2011 at 12:56 pm #110001

          I have been doing a-skips for a couple weeks now. I feel that I bounce my foot off the ground to bring my knee up. I also always do my squats ATG. I tried attaching a band to my foot then to the cable machine today. Then I did 4 sets of 15 reps with 35lbs knee lifts. At the end I could feel my front of my hips burn and couldn’t even lift my knees at all. I will try strengthening them for 2 weeks and do a time trial. Last weekend at the track I ran a 6.90 in the 60m. Basically my entire training has been with squats and deadlifts.

          6.9 60m is really fast…Is this fully automated?

        • Participant
          JohnDrysdale on August 18, 2011 at 6:28 am #110044

          I use a video camera at 60fps to time myself. I also use a radar gun for instantaneous speeds. I actually just lost my radar gun but will be ordering a new one for next weekend. I do not take into account for reaction time, however, I also do not use starting blocks. I seem to have good form up until 25m when I am fully upright, then my knees drop and so does my speed. My instantaneous speeds are:
          25m (full speed) – 38km/hr
          40m – 36km/hr
          60m – 35km/hr
          100m – 33km/hr

          Once I am upright I start slowing down. I will post a video of a better angle later tonight. I also have many videos from the bleachers but uploading to youtube ruins the resolution and ability to zoom in. My acceleration is nuts possibly due to my 11+ft standing broad jump. Too bad that is no longer an event.

        • Participant
          Isaiah Miller on August 18, 2011 at 8:33 am #110046

          I use a video camera at 60fps to time myself. I also use a radar gun for instantaneous speeds. I actually just lost my radar gun but will be ordering a new one for next weekend. I do not take into account for reaction time, however, I also do not use starting blocks. I seem to have good form up until 25m when I am fully upright, then my knees drop and so does my speed. My instantaneous speeds are:
          25m (full speed) – 38km/hr
          40m – 36km/hr
          60m – 35km/hr
          100m – 33km/hr

          Once I am upright I start slowing down. I will post a video of a better angle later tonight. I also have many videos from the bleachers but uploading to youtube ruins the resolution and ability to zoom in. My acceleration is nuts possibly due to my 11+ft standing broad jump. Too bad that is no longer an event.

          How tall are you? You look massive

        • Participant
          JohnDrysdale on August 22, 2011 at 9:39 am #110104

          6’5″ -> 6’6″
          186lbs

          I have added stiff legged dead-lifts to my routine, as well as the cable weighted knee raises. I am also trying to do technique drills for 30 min each workout. Originally I thought the reason for these drills was so that eventually you can do them really fast and that will be your new running technique. However, I am now thinking that doing these drills will cause your sub conscience running technique to become proper. So that when I just run, without thinking about technique, I will run proper. Since starting the drills I can notice that occasionally I even step up and over when I am walking. I will do another time/speed trial on Friday and see if any improvements have been made. I did a few 20m runs on Friday and felt still strong acceleration at the 20m mark. I am betting that my hips are just to weak to keep the strong knee drive for longer than a few seconds. Hopefully once I correct this I can accelerate to at least the 40m mark.

        • Participant
          Isaiah Miller on August 22, 2011 at 2:15 pm #110105

          6’5″ -> 6’6″
          186lbs

          I have added stiff legged dead-lifts to my routine, as well as the cable weighted knee raises. I am also trying to do technique drills for 30 min each workout. Originally I thought the reason for these drills was so that eventually you can do them really fast and that will be your new running technique. However, I am now thinking that doing these drills will cause your sub conscience running technique to become proper. So that when I just run, without thinking about technique, I will run proper. Since starting the drills I can notice that occasionally I even step up and over when I am walking. I will do another time/speed trial on Friday and see if any improvements have been made. I did a few 20m runs on Friday and felt still strong acceleration at the 20m mark. I am betting that my hips are just to weak to keep the strong knee drive for longer than a few seconds. Hopefully once I correct this I can accelerate to at least the 40m mark.

          Could be hip strength, but it is most likely poor ab strength/posture. Mike says elite sprinters have a posterior pelvic tilt to allow the knee lift.

        • Participant
          JohnDrysdale on August 23, 2011 at 11:05 am #110117

          I am currently not training my abs. I actually never felt sore there from running so I was unaware of them playing a role. I will add this to my routine. Also are power cleans beneficial? They look like too high of a risk for injury.

        • Participant
          Isaiah Miller on August 23, 2011 at 11:39 am #110120

          I am currently not training my abs. I actually never felt sore there from running so I was unaware of them playing a role. I will add this to my routine. Also are power cleans beneficial? They look like too high of a risk for injury.

          Your core stabilizes you pelvis therefore it is the key to maintaining good posture/mechanics. I would just focus on adding more strength with squats and weighted lunges while doing light weight on power cleans to get the mechanics down pat.

        • Participant
          JohnDrysdale on August 27, 2011 at 6:30 pm #110216

          Below is my most recent video. I still seem to be swinging my leg forward instead of stepping up, over, and down. Does it seem that I might not be raising my foot high enough? Or maybe I am starting to extend my leg too early, and should try and wait until I begin downward movement of the knee before extending/straightening. The above is an average of 34km/hr and from 20-30m of a standing start.
          https://www.youtube.com/watch?v=YFEfD9-Ny8Y

        • Participant
          JohnDrysdale on August 29, 2011 at 9:07 am #110256

          It kind of seems like I am not bringing my knee down quick enough. Maybe I should try shortening my stride with a lower knee lift. i am beginning to think I need more strength to lower my knee quicker. I know I am very weak in the lunge but very strong in the squat.

        • Participant
          Isaiah Miller on August 29, 2011 at 9:18 am #110257

          It kind of seems like I am not bringing my knee down quick enough. Maybe I should try shortening my stride with a lower knee lift. i am beginning to think I need more strength to lower my knee quicker. I know I am very weak in the lunge but very strong in the squat.

          It doesn’t look too bad. Just keep practicing and continue training.

        • Participant
          JohnDrysdale on August 29, 2011 at 9:21 am #110258

          I appear to be missing the sweeping motion that other sprinters have. When I watch them run it kind of looks like they are scratching the ground with their foot kind of like trying to maintain speed on a skateboard. I on the other hand land each step and push off. I am going to work my abdominal, hips, and add lunges the next 2 weeks and take another video.

        • Participant
          JohnDrysdale on September 7, 2011 at 2:27 pm #110541

          I have been doing abdominal work for the past 2 weeks as well as high knee lifts. I tried running today but keeping full control over my leg. The way I usually run is to force my knee up then float it down. I tried forcing it down kind of like the feeling of stomping my foot down with my abdominal under tension the entire time. It didn’t look like it felt it the mirror. In the mirror it looked correct, like a sweep, but my feeling was that of doing a high knee lift drill. Up, over, then stomp or drive down. Not float and land down. Does this sound right? At low speeds do you have the feeling that you are stomping your foot down forcefully with your abdominal under tension the entire time?

          Thanks

        • Participant
          Isaiah Miller on September 7, 2011 at 10:34 pm #110559

          I have been doing abdominal work for the past 2 weeks as well as high knee lifts. I tried running today but keeping full control over my leg. The way I usually run is to force my knee up then float it down. I tried forcing it down kind of like the feeling of stomping my foot down with my abdominal under tension the entire time. It didn’t look like it felt it the mirror. In the mirror it looked correct, like a sweep, but my feeling was that of doing a high knee lift drill. Up, over, then stomp or drive down. Not float and land down. Does this sound right? At low speeds do you have the feeling that you are stomping your foot down forcefully with your abdominal under tension the entire time?

          Thanks

          Don’t think sweep just step down under your hips. The sweep is involuntary

        • Participant
          JohnDrysdale on September 11, 2011 at 4:19 pm #110650

          Tonight’s video. I felt a lot more downward knee drive today. I think my form is getting better. I think I could use more knee lift. I hand timed myself at 5.00 for a 0-40m run today in street shoes. I feel a lot faster in the 0-30m since I am now trying to step down instead of just floating down and landing. I think the abdominal work is working, I am going to step it up a bit the next 2 weeks as well as add a second set of lunges to my routine.
          https://www.youtube.com/watch?v=cISt19YkjU0

        • Participant
          JohnDrysdale on September 13, 2011 at 7:20 am #110673

          I have actually found that my stride length follows my standing long jump ability. As well as my ability to preform “cardio” exercise or in other words doing my high knee drills effects my stride rate. If I do my standing long jump before one of my time trials I can actually predict what my stride length will be for that run. I have also found that my standing long jump is best trained by 75% front squat and 25% back squat. Therefore if I neglect my front squat it has more of an impact on my jumping ability then neglecting my back squat.

        • Participant
          JohnDrysdale on October 10, 2011 at 4:28 pm #111383

          I think I may have discovered my problem. When I run at 3.5 strides/sec I have perfect form. My hand goes from my check to past my hip. My stride length is a good 9.0ft. At this speed I feel almost no effort from my legs, my arms are moving as fast as they can go and my shoulders are first to get tired. My knee drive is perfect as well at this speed. Once I try and run faster I feel a transition from arms leading to legs leading. My arm movement then drops, I only am able to move my arms half stroke, this causing my knee drive to decrease and although my stride rate is now 4.0/sec my length decreases to 8.5ft. With proper arm swing I can only obtain 3.5/second. I assume this is due to poor shoulder strength? I have added shoulder presses to my routine. Does this sound like I am on the right track or completely out to lunch. Anything I should try to increase my arm speed? My first competition ever is in 7 weeks.

          Thanks

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