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- เผยแพร่เมื่อ 16 ต.ค. 2024
- Article: sprintingworko...
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MY SPRINT APP: apps.apple.com...
TRAINING & DATA
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FILMING & EDITING
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#sprinting #speedtraining - กีฬา
REFERENCES
jbmorinsportscience.blogspot.com/2016/07/sprint-acceleration-force-velocity.html
www.researchgate.net/publication/304253923_Effectiveness_of_an_optimized_training_using_Force-Velocity_profile_analysis
www.researchgate.net/publication/287995954_Interpreting_Power-Force-Velocity_Profiles_for_Individualized_and_Specific_Training
www.ncbi.nlm.nih.gov/pubmed/21364480
journal.frontiersin.org/article/10.3389/fphys.2016.00677/full
www.ncbi.nlm.nih.gov/pmc/articles/PMC4689850/pdf/fphys-06-00404.pdf
www.researchgate.net/profile/Jean-Benoit_Morin/publication/309965181_Very-Heavy_Sled_Training_for_Improving_Horizontal_Force_Output_in_Soccer_Players/links/58279a2608ae5c0137edff5a/Very-Heavy-Sled-Training-for-Improving-Horizontal-Force-Output-in-Soccer-Players.pdf
pdfs.semanticscholar.org/4c2c/5695d2a32fe5e95b6c0696644c26ec6c06e1.pdf
Thank you for your teaching videos. Even at my 69 I’m still enjoying sprinting and your videos are helping me to stay on track. Thanks a lot!!
Happy to see you're back. I'm a sprinter at UMass Amherst and I love your videos, they helped me out a ton over this summer when I was working by myself. Still have a lot that I rewatch to this day. Good stuff!
Hey Patrick, thanks for watching! Congrats on making the team at UMass. I’m glad you’ve been able to get something from the videos
Really appreciate this Cody. Have seen this video 3 times to really digest and take notes. I have been tracking my soccer athletes progress with this.
Awesome man, happy to hear you’re getting something out of it. Definitely would be interested to hear about how things turn out after you do it for a while
@@ATHLETE.X for sure brother I got you.
@@ATHLETE.X Hey Cody, hope you're doing well my man. Thank you for this. I wanted to update you I've been using the MySprint app since the summer and it's been absolutely fantastic. My biggest accomplishment so far was in 4-5 months where I was able to shave off .4-.5 seconds off of one of my soccer girls. She had a serious force deficit and a low training age. The athletes love it and buy-in from the parents is amazing.
Two questions, what measurement are they using for Vmax? (mph, kph, etc)
And the number we get for F0 (N), is that horizontal force, or would we need to multiply that number by RF (%) peak to get that horizontal force?
Thanks again.
Thank you so much for this video. I'm writing an essay for my MSc in force-velocity profiling and this video helped massively!!!
What is your FV number & how do you plan to get it closer to 100?
FV number means ? For closure to 100 I do repatation till 300
I finally got round to doing some testing and I'm hovering around 88-90 (assuming my markers were somewhat accurate). I was following a triphasic training program in the fall and my body shut down horribly after attempting some explosive squats in the 75-90% 1RM range.
I've since recovered and I'm trying a new approach; light to heavy (even though the triphasic training is designed to go from force dominant to velocity over a period).
I reckon if I start from around 50% 1rm in power cleans and Bulgarian split squats, and work my way up to the 80% intensity reps, my body will build the capacity it needs to survive such training. And the Bulgarians should address my vulnerability with back squats while delivering additional stability training.
I just found your channel from looking at you profile on response to my post about a strained quad. Just wanted to say that so far from all of the videos you have put out is that you make awesome content! Your videos have already taught me a whole bunch of stuff I’ve never really thought of even while being a collegiate sprinter myself. Definitely subbing 🤙
Thanks Chef!
OMG!!! You're Baaaaack, thank you soooo much , now my Training withdrawal is over, HA HA HA, but seriously I'm so happy for your contribution and detailed breakdown on the mechanics and training of Sprinting, Keep it Up. I'm 66yrs. and compete as a Masters Athlete
😄 thanks for the warm welcome back! I really appreciate all of you and am genuinely happy the content is useful.
Cody, sorry for the 20 questions. I saw that you position the camera far enough to fit the whole 30m, and the official tutorial explains that you move the camera along with the athlete. Whats your thoughts on these? Love your vids 😍
Glad you're back with a great video.
Thanks Will
AWESOME INFORMATION. THANK YOU! I WILL PUT INTO PRACTISE!
Hello,
The article by Morin and Samozino: Interpreting Power-Force-Velocity Profiles for Individualized and Specific Training stated that.....
"Adding the previously described vertical profiling to this horizontal profiling could help better determine whether a lower HZT-F0 is due to an overall deficit of lower-limb strength (as indicated by a low VTC-Pmax) and/or a deficit in the transfer of this strength in the specific horizontal push-off motion (technical capability)."
I am having trouble understanding what is considered a low vertical maximal power output. Can you help clarify?
Hope to hear from you soon,
Thanks again.
So basically, if your horizontal sprinting power is low but your vertical jumping power is high, we can infer that a lack of power isn't the issue but rather how it is directed into the ground (sprint technique). Likewise if the the vertical jumping power is low AND the horizontal sprinting power is low then we can infer that the athlete has a lack of lower leg power that is limiting their sprint performance (technique is not the issue).
Yessir been waitin on you
you and John Evans are my go to for info 👍
Glad to hear it. John is top notch!
Great video ! But if you have a force deficit, how can you focus on horizontal force production instead of vertical force ? Bc if you go to gym and get stronger, how can you be sure not to improve vertical force only ?
One thing to consider is that, in the start, producing force vertically relative to the body’s longitudinal axis will end up resulting in horizontal force into the ground. As you rise, it becomes more of a challenge though. I think having hamstring strength at a wide range of velocities helps, and sleds/parachutes are useful for transferring general force qualities into horizontal force production during sprinting.
Regardless, it is certainly a challenge to transfer gym strength into horizontal power during sprints.
To improve horizontal your foot must be at the correct angle when contact ground
For sure. The skill of force application is very important.
Impeccable content!
Great video Cody - let's see a case study on how the force program helps!
Thanks Jackson! Looking forward to seeing what difference it can make.
Fascinating!
Are there any technical drills that should increase Horizontal Ratio of Force?
I can't find such apps on android please help ( or on a Windows pc)
When you like and favorite before watching.
⌚ 💯 🥇
Hey Cody,
Awesome video. Does the MySprint app give a direct RF% measurement? If not, how would we calculate that or find another way to make calculated loading prescriptions?
Hey Jermayne, the MySprintApp will give you an RF number and a FV imbalance number, both of which can help inform where to go with loading. FV imbalance will tell you whether you need to work more force or velocity in general, and the RF will show how effective you are at applying horizontal forces early in the sprint. There is also an RF10 measurement, ratio of force at 10m, so you can see how much RF changes over the first 10m.
Great content, really look forward to your vids.
Hi man hope you're doing fine
Cal Dietz recommend to do step ups with the leg directly behind you to be more sport specific, with the step on your side instead of in front
What are your ideas around this?
Interesting idea and I can see why he’d do that. I‘ll try it and see how it feels. This might be a good thing to try with low box step ups.
Keep uploading... Loving content
Thank you for the app deep dive!
Great info. I'll be getting the app.
I use mySprint for myself and athletes for 30m and flying 10s, 20s. It takes a moment to get your head around the fact that kids with the same time over 30 can have completely different profiles.
Question: I track athletes 10m from the centre pole how do you find the accuracy from a still position at 30m?
Hey man, I only know the measurements for when filming from 30m away from the center, which is placing the cones/poles at 5.57m, 10.28m, 15m, 19.72m, 24.43m, and 29.15m
@@ATHLETE.X yea that's how I place them, but from the info given I place the camera at 10m.
Not sure if it's fixed at 30m you will get accurate readings because it will make the distance of your hips as you cross the last pole less than if you were filming from 10.
Likewise the other readings will be wrong and throw off your FV profile.
Not having a dig just relating some of the info I've seen over on JB Morin's page regarding protocols.
good morning, i would like to know why you are proposing the set up at 30m away from the 15m marks...I tough it was 10m the correct set up ?
thanks for the answer
Hey there. I have an answer for you. If you are alone and you place the camera 10m away, then you will only capture about 10m of running because no one is able to move the camera for you. So he placed it further away so the camera could capture each split without the camera having to be moved. If you use this with other athletes, then place the camera at 10m away from the 15m mark and follow the runner as they go.
Great video. If space doesn't permit, what can I use to evacuate RF. Might those infrared sensors work?
Could you please coach about how to deal with the first steps out of the block ?
great information thank you.
Hey cody this video is great, I was just wondering if you have excercises that i can do to improve my horizontal force as i do have a very good vertical and my strength is there, but i don’t feel like i’m fast as i can be when i’m at top speed as i know i lack the horizontal force
Thanks as always bro. Appreciate it
Thanks Wayne! Sorry it took so long to post.
Yes, i request it you made it 👍👍
I’m back!
hello cody ,great video how do you program long hill sprints 80-100m in the offseason , thanks for a reply !
What do you think of True Form Runners (those manual curved treadmills) for sprint workouts? I'm a 400/800 runner and I think they're great for transitioning from distance to sprints, they help a lot with putting force into the ground.
I asked Christopher Glaeser from Freelap Timing and he said that the minimum time interval that can be accurately timed is 0.80 seconds. This isn't low enough to get 5 meter intervals which could be as low as 0.45 seconds if one were a world class male sprinter during the 25 meter to 30 meter segment. How can this system reliably be used for this test?
Hey Patrick, you wouldn’t use the freelap in a single run. If you didn’t have an iPhone, and thus couldn’t use the MySprint app, you could runs multiple runs on the 30m with the freelap, changing which zones you time each run. Ex: run 1, time 5/15/25, run #2 time 10/20/30. The best option though is to just use the app for the force velocity profile, not the freelap.
Why good channel don't have many subscriber ???
Is that an automatic tracking camera mount that you're using to record yourself?
I use the DJI Pocket 2. It’s good for exercises without a lot of horizontal velocity, like drills, but not great for tracking sprints. I got it on Amazon: amzn.to/2NZr2u1
Overall it’s pretty useful and the quality is good for its size, once you get the hang of using it. I have that, a GoPro hero 8, song a6400, and an iPhone 11 Pro Max.
Also you need to get on tiktok!!! so easy to grow on there and reach more views for people to come to this TH-cam Channel.
Made one - vm.tiktok.com/ZMeJtHw1a/
Can you tell me for 200m do more repatation or exercise
On low intensity days you can do 6-12 runs going slow like 50-75% speed. On fast days doing speed or specific endurance, I’d suggest avoiding excessive numbers of repetitions.
@@ATHLETE.X tnkuu sir 🙏🙏
Interesting video, but it would be good to speak about flexibility and mobility too!
You can be as strong as you want, but if your psoas is totally blocked you are loosing a lot of efficiency for instance and your stride lenght will decrease. Sprint is not only a matter of strenght and power but also about technique and mobility. Doing too much strenght for instance can impact mobility if not done right.
I need to buy a new phone. Which Samsung phone for around $300 has slow mo replay?
I think the s10 has some crazy high FPS on slow motion at 720p and it’s around that price. Idk if it has 120 & 240 FPS options or not
Thanks !
appreciate your content man, whats your 100m time?
Thanks bro. My PR is 10.66 both in competition and in practice.
@@ATHLETE.X wow thats super fast! Thanks for the answer. When was it timed?
@@lukasking7172 thanks man. I ran it in competition in 2015 and then did it in practice in late 2019. Hoping to improve upon that this year
@@ATHLETE.X ok thats awesome! thanks.
Hi man hope you're doing fine
Can you give me some advice on how to activate more the glutes?
I'm very quad dominant so I'm trying to reset myself under this point of view both inside and outside the track
Hey Emanuele. One thing you can do is be more aware of your big toe, aiming to feel a connection between your big toe & glute when you do drills, exercises, sprints, and just walking.
For example on an RDL or Squat, press your big toe into the ground when you push yourself up. You can do foot training exercises at home, also attempting to feel a big toe/glute connection. This has helped me over time.
@@ATHLETE.X thank you so much Cody very appreciated
Wish you the best
Can you please tell me if i lose weight will i be faster,i m 187 82kg but very lean
I don’t think it is as clear cut as lose weight = faster. Hormonal profiles can be disturbed by being too lean, as well as energy and how you feel overall.
Make sure you’re eating enough fiber, green leaves, and good quality protein as well as limiting sugar & bread intake. If your diet is generally healthy and your activity level is high, you can trust in your body to find a good equilibrium.
@@ATHLETE.X thank you 💪
I feel like my deacceleration isnt on par and is making my sprints less stable and forceful
My FV number is -125 ( negative 125), is that really possible or am i not strong enough?
Is the My Sprint App not available for Android phones?
I don’t think it is, but you can use Kinovea on your desktop to get the times, and then enter those into JB Morins spreadsheet. Google JB Moron Force Velocity Spreadsheet and it should come up.
@@ATHLETE.X So it seems like you don't need to video your effort as long as you have the technology to record splits every 5 meters, is that correct?
@@patrickio8084 yes sir, just need some way to accurately time splits.
@@ATHLETE.X Given my age, almost 59, and the turtle-like pace of my sprints (more like fast running!), could I still derive meaningful data with 10 meter splits rather than 5 meter splits? It would also save $ on fewer timing sensors.
@@patrickio8084 you can probably still derive some good information by graphing your times at each 10m mark, but I don’t think the calculations work if you don’t get the 5m segments. You can always place them at 5/15/25, and then on the next run place them at 10/20/30, combining the times to simulate having timing gates every 5m.
Is the app 1 time payment, or every month
One time payment
The app seems only available for IOS users?? No android??
No Android, I had to switch to iPhone which is annoying but worth it if you want to keep very accurate times of your progress
how to master relaxation in sprinting
are you training to compete or no?
How legit is the app? Also it's not on play store
It’s been validated in peer reviewed research, but unfortunately I think you need an iPhone.
Do you know if you can import video from Android to IOS? As app is IOS only
You could just text the video from your android device to an iOS device, or upload to a Google drive or Dropbox.
@@ATHLETE.X thanks Cody!
What’s a good ratio of force?
At the start, elites are around 70% and they lose 5% for every 1m/s increase in velocity. By the time they hit 70m the ratio is basically 0% and deceleration begins.
Good job, pretty concerning that NONE of the SCIENCE (and people having worked hours) behind all the points commented is explicitly acknowledged or even cited clearly within the video. Unless i missed it. The entire approach used within the testing and training tips you provide comes from the works of Drs Pierre Samozino, Jimenez-Reyes, myself and our group (this video covers at least 6 of our published studies). I really appreciate to see our work being applied and re-used by practitioners, but i guess is is nice/justified/fair to correctly cite the sources so people understand the original ideas and concepts were not yours. That's what professional people do/did.
The blog references list some references but the content (written) and video are really unclear on the sources of knowledge used.
Hi JB, as a fan of your work it is disheartening to know that you feel slighted by a lack of citation, so I apologize for my oversight. Looking back at the video, I should have included names of researchers and names of studies. I do not think that the video content would lead someone to believe that I came up with the app or the information that is produced by the app, but that doesn't negate the fact that I should have included more rigorous citation.
There was a dearth of information out there as to how to use the app and what the data from the app means, and my only goals with this video was to give the viewers info about the app, some context as to why it might be useful, and hopefully bridge the information gap so they could actually make use of the tool. If I recall correctly, I also linked people to your website so they could use your spreadsheet if they did not have an iOS device.
Going forward I will be sure to work on citing things more thoroughly, and I hope that you can understand that this was an oversight and not an ill-willed attempt to make people think I came up with the ideas that the app is built upon. I am a non-academic, non-scientist, and an amateur athlete, but that doesn't negate the need for proper citation. In the meantime, links to your research articles are pinned in the comment section, so anyone viewing this video should be able to easily access the papers and your blog.
@@ATHLETE.X thanks for the clarifications and feedback, i was not mentioning the app but the research work, and the people behind. Yes some works are linked in comments but as you know on social media only the audio-video content counts 🙂. Views way >>> comment reads. So yes indeed, no clear mention within the video leads to people not being aware of the context and original knowledge source. That being said, very good practical summary of the concepts and their implementation
How is that horizontal force at top speed makes you faster? You don't accelerate,you maintain max velocity,horizontal,acceleration is zero,since F=MA,then horizontal force is also zero. Yeah,the force is zero,tho it consists of two opposing forces (when your foot is in front of your body's center of mass at the beginning of your ground contact time,ground reaction forces are gonna be in a direction that is opposite to your direction of running. At the end of your ground contact time,your hip and your center of mass go in front of your foot and vertical force now is angled again,and this vector allows you to balance out breaking force you created at the beginning of your ground contact time ). Now,as your top speed velocity increases,your center of mass goes forwards faster,this results in passing through your ground phase faster,so your ground contact time is shorter when you run faster. And to maintain your max velocity,you first need to equalize breaking forces (I wrote about that before) and second you need to apply some vertical force in order to avoid falling (gravity pulls you down when you're in the air,so you gotta counteract gravity on the ground so that you don't fall). Impulse is Force X Time. The bigger your impulse is (now we're talking about vertical impulses),the higher you're gonna bounce on each stride. So actually you don't need to bounce up higher in order to run faster. When you get faster,your ground contact time is shorter,so time in this formula (Impulse = Force X Time) decreases,and to make the same vertical bounce,we need to increase vertical force. You've been doing track for a looooong period of time,I've been doing it seriously for slightly more than a year,I know you know this concept,I know you've seen this concept,but you wouldn't have stressed the importance of horizontal forces if there weren't a reason for that. So probably I don't know something yet. What is it?
From my understanding and in simple terms, elite sprinters accelerate for longer coming out of the block before reaching their vertical stance. The longer you accelerate the more ground you cover then the more speed you gain. I like to use the analogy of spinning a bicycle wheel: at first you pull horizontally to get the wheel spinning, then you apply vertical/downward strokes to maintain that speed. The bigger the initial horizontal start of the spin, the faster it goes. Hope this made sense.
@@bmofb357 top speed sprinting is all about maintaining speed,it does not depend on acceleration at all (we start looking at top speed phase when a sprinter has already accelerated,there is no correlation). I mean,you can accelerate til you hit top speed,but once you there,rules change,you reach a limit that does not allow you to accelerate even more - it's your vertical force production. So you can try to create a bigger spin for example by pulling yourself in the first 10 meters of a race with a band or something (say it gets you to your top speed right off the bat),you will eventually accelerate to a point,where your ground contact time is so short,you can only produce necessary vertical force within that time period,and not faster,it's your top speed,your current limit,that is why you can't accelerate even more. So getting a bigger spin,a harder acceleration is only about getting to that limit faster,but it's not about going past the limit. But when you increase your vertical force production and you can get enough force to get up earlier back in the air,you can stay on your feet at a higher speed. I don't know if comparing human body with a wheel is correct,we have two legs,a wheel has an infinite amount of points that are situated at an equal distance from the center,we have air time,I mean a wheel does not need to get back in the air and stuff,it just rolls horizontally,but we need to get back in the air to get backward foot velocity in order not to hit brakes
@@nickminazhetdinov4225 I see what you're saying and that makes sense. I use that wheel analogy with my athletes to help explain the difference between starts/acceleration and max velocity/vertical forces.
@@bmofb357 oh,ok :)
hi man . I started lifting weights for 3 months for strength (Deep Back Squat - Romanian Deadlift - Bench press - Hip thrust - Deadlift) with sprints in track but now after this 3 month strength training i want to do 1 month for explosive and more specific movements (Quarter Squat - Jump Squats - Box jump - Dpeth jumps - 10meter up hill sprint a) and after i do 1 week only sprints and timing my 100meter dush is that good .I hope an answer
It will probably take a couple weeks before the changes will start to affect your sprint times, so I would be patient so that delayed training effects can have a chance to occur.
@@ATHLETE.X Can you explain more? It will be appreciated because you means i want to do 2 week only sprints after wight training !
@@syomaromar- theres a video on you tube the long therm delayed training effect blocktraining
Hey really liked the video, if you want to reach some more people check out the r/sprinting sub reddit. A lot people there would apricate this video
Thanks Dank good idea