Hi John, great illustration in this video, thanks. Am I correct in saying low heel recovery in the acceleration phase, knee height heel recovery in the transition phase, and high heel recovery at top speed? Kindly advise?
Rufus, many thanks for the question. I think this is one that I will address in a video. However, what I will say now though is that knee lift starts from the recovery of the heel behind the body. There are numerous drills that can be done to improve this. Conditioning the hip flexors and extensors is therefore crucial in this respect. The sprinter needs to be able to whip the leg from the back to the front with the foot passing over the knee. The thigh also needs to move forward and not just be lifted up. The faster and more powerful the heel recovery the more power that will be put down into the track. The greater the power the greater the energy return. Don't do lots of old-school high knee drills particularly long-term - to me they will emphasise front side too much and can result in "lifting and going nowhere!". Yes, the drill will help with hip extensor strength but as I indicated I believe you see knee lift as the result of a great heel recovery.
John would you apply the same principles outlined in your videos for masters athletes (over 50), or make any adjustments? I'm returning to competition next year (after a rather long 40 year hiatus) and am pulling together a training plan for myself at moment.
Steve, I would make a few adjustments but would largely apply the same principles. Basically, the main reason why master speed athletes slow down is a reduction in stride length, as opposed to frequency. So, power and plyometric work, for example, is vital to maintain stride length. Obviously adapting a more circumspect approach to training in general can also be of benefit. Also, muscle mass declines with age so there may be more need to maintain that using different (compared to a younger athlete) weight training protocols. I do actually do sessions with master athletes in SW London, so if you are local let me know.
Another really useful film John - thanks
Very Informative Video Coach !
Hi John, great illustration in this video, thanks. Am I correct in saying low heel recovery in the acceleration phase, knee height heel recovery in the transition phase, and high heel recovery at top speed? Kindly advise?
I'd like to see you discuss front side mechanics and how you get athletes to improve knee lift
Rufus, many thanks for the question. I think this is one that I will address in a video. However, what I will say now though is that knee lift starts from the recovery of the heel behind the body. There are numerous drills that can be done to improve this.
Conditioning the hip flexors and extensors is therefore crucial in this respect. The sprinter needs to be able to whip the leg from the back to the front with the foot passing over the knee. The thigh also needs to move forward and not just be lifted up. The faster and more powerful the heel recovery the more power that will be put down into the track. The greater the power the greater the energy return.
Don't do lots of old-school high knee drills particularly long-term - to me they will emphasise front side too much and can result in "lifting and going nowhere!". Yes, the drill will help with hip extensor strength but as I indicated I believe you see knee lift as the result of a great heel recovery.
John would you apply the same principles outlined in your videos for masters athletes (over 50), or make any adjustments? I'm returning to competition next year (after a rather long 40 year hiatus) and am pulling together a training plan for myself at moment.
Steve,
I would make a few adjustments but would largely apply the same principles. Basically, the main reason why master speed athletes slow down is a reduction in stride length, as opposed to frequency. So, power and plyometric work, for example, is vital to maintain stride length. Obviously adapting a more circumspect approach to training in general can also be of benefit. Also, muscle mass declines with age so there may be more need to maintain that using different (compared to a younger athlete) weight training protocols. I do actually do sessions with master athletes in SW London, so if you are local let me know.
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Another really useful film John - thanks