For programs and video technique review, check out SprintingWorkouts.com Become a member: th-cam.com/users/ATHLETEXOFFICIALmembership Join the ATHLETE.X subreddit at www.reddit.com/r/ATHLETEX/
I've been weight lifting for some time and took up sprint training (for health sake, nothing competitive) recently and man do I love it, I've been training a few times a week for the past year or so and I'm amazed how much I have improved. Subbed to your channel a few days ago, now I want to be an ''educated'' sprinter :) . Wonderfull channel, thank you for the content. 👍
Awesome to hear that Kenan! I believe sprinting is an amazing way to stay healthy & strong, it’s fun, and it provides constant challenges that can help people grow in more ways than just physically. As you continue to train you can have some days that are slower with shorter rest periods (50-75% effort), and other days where you work up to 85-90% with longer rest periods and aiming to stay relaxed. If you focus on sprinting in a relaxed manner, you’ll get faster and avoid injury. Thanks for watching and I’m very glad to hear sprinting is something you’re enjoying.
This video was very helpful for me, my names Geremy my dad mentioned me in a comment, I started track end of sophmore year because I’ve always wanted to run but covid ruined the chances for me to start earlier. I looked up to my senior friend Juan who was running the 400m in 50.2 seconds and the 100 in 11.x seconds. I personally love the 100 the most as I grew up watching Yohan Blake and Justin Gatlin with their explosive starts. My start was never impressive and I only managed to run a 12.8 with spikes. My dad has been watching your videos with me and we’ve implemented a lot of your tips into my training. I know my body can run in the 11s range but I have yet to because of mental fortitude. My dad and I will start clapping or using something during training to emulate a start gun, thank you again for all of your wisdom. 🙏🏽
Hey Geremy, thanks for the comment! With time, dedication, training, and avoiding injury, I’m sure you’ll get to where you want to go. It can take more time than we want it to and sometimes things don’t pan out exactly how we want, but in the struggle toward improvement you’re learning lessons about life that will stick with you in the long run. I had to change my focus from chasing times to focusing on the process of training, and I think that opened me up to being able to run faster. When we focus on a time, our success or failure is judged by the time we ran, whereas when we focus on the process we can have success every day. Maybe one day it’s having good posture, smooth arm swings, a good progression of your rhythm, or getting better at your drills. Also, try to have fun and a light hearted spirit when you’re training. You should enjoy what you do, regardless of what the clock says. Having that spirit of enjoyment will allow you to run freely without self judgement, and sometimes that can make you more relaxed and open you up to running faster. Know that ultimately there is nothing to fear and this is a journey you’re on. Some people have never run as fast as you already have, so build upon that slowly and methodically without attachment to the ultimate outcome, and you’ll see great progress over time. Best of luck to you and I’m sure we’ll chat again in the future!
Excellent much needed video for my son Geremy. He’s most difficult task so far has been mentally remaining positive and believing in himself. Your video has helped me coach him better and this is by far the best one for him. Thanks and keep up the good work!
So glad to hear this can be helpful German. Your son is lucky that you care about his success enough to educate yourself on coaching and to be dedicating time to help him. One tool I use with younger athletes is to emphasize what they have done right on a drill/exercise/sprint first, and as the session or season goes on I’ll add a “sandwich” suggestion where you lead with a positive, then follow with something they can work on and why. For example if someone is running tense, I might say “great job on keeping an upright posture, on this next one let’s do the same and keep your arms relaxed so you can sprint smoothly”. With young athletes, keeping them focused on what they’re doing right helps a lot so they don’t get discouraged, and leading with a positive keeps them open to working on things without it being seen as them not being good enough. It took me many years to become comfortable sprinting, so let him know that it’s a long process and what he’s going through is normal and means he has a lot of opportunity to improve over time!
Great video. Competition can be mentally challenging but when you can run proper naturally it will be a little easier. What's your opinion on 7 steps vs 8 steps in the first 10m. Spent couple years trying to get 7 steps but am I just wasting my time when physiologically my body only built to run 8 steps.
I think it’s dependent on your leg length and whether you’re more of a power versus frequency sprinter. Whatever gets you there efficiently and leaves you with energy to continue to accelerate is the way to go. So overall I don’t think 7 steps is required, just one style of sprinting.
This really helps! I definitely struggle with the mental aspect when it comes to competition cause in practice it’s very clear I’m capable of going sub 50 in the 400 but at meets I run 52s. I understand the tips you gave in the video but what if solo training is all you got? I do time trails to track my progress and it definitely feels like the stress levels rise during the trails but is that enough to replicate those performances in competition?
The start gun app might help, as well as some visualization to sort of put you in a race mentality. I think for the 400m though pacing is super important, so I’d focus on trying to stabilize the skill of pacing yourself properly as best as you can.
I’d look at calf/foot/tibialis strength & elasticity (like low amplitude hopping), as well as how you’re contacting the ground and consider trying different footwear.
If you don't have a timing system you can have someone film you at 120 or 240fps and then use something like Kinovea or MySprintApp to time yourself. Add 0.150 seconds to account for reaction time and that will give you a time similar to what you might run in competition.
@@GuidetteExpert theoretically you could just film yourself with a tripod, but I use the freelap: store.simplifaster.com/product-category/freelap/sku/13/
Initially I would just rest, but once the acute pain calms down then I'd get to work. First I would assess is it more of a knee flexion or hip extension issue (biceps femoris vs semitendinosus or semimembranosus). From there test mobility by seeing what your pain-free range of motion is on each leg in different positions. From there I would do whatever walking pace drills you can (like an A walk, walking dribble, etc) and only go through the range of motion where there is no pain or tension. Light isometric contractions are a good place to start with rehab, progressing to stronger iso's (no external load, just you activating it) and some no-load eccentrics (like laying on your stomach and slowly lowering the foot from a bent knee position to flat on the ground). As pain and tension decreases, you can increase the volume or intensity of these and eventually can move on to loading with an ankle weight or light band. Additionally you want to progress your range of motion and velocity on drills, but once again only according to the pain signals. You'll get back to 90% fairly quickly, but the last 10% can take some time, so don't rush back into fast sprinting. Focus first on walking without a limp, then moving to slow jogging pace, then move on from there based on how it feels. I would avoid any intense stretching, but very light stretching after a week or two is OK if there is zero pain or weird tension feelings.
For programs and video technique review, check out SprintingWorkouts.com
Become a member: th-cam.com/users/ATHLETEXOFFICIALmembership
Join the ATHLETE.X subreddit at www.reddit.com/r/ATHLETEX/
I've been weight lifting for some time and took up sprint training (for health sake, nothing competitive) recently and man do I love it, I've been training a few times a week for the past year or so and I'm amazed how much I have improved.
Subbed to your channel a few days ago, now I want to be an ''educated'' sprinter :) .
Wonderfull channel, thank you for the content. 👍
Awesome to hear that Kenan! I believe sprinting is an amazing way to stay healthy & strong, it’s fun, and it provides constant challenges that can help people grow in more ways than just physically.
As you continue to train you can have some days that are slower with shorter rest periods (50-75% effort), and other days where you work up to 85-90% with longer rest periods and aiming to stay relaxed. If you focus on sprinting in a relaxed manner, you’ll get faster and avoid injury. Thanks for watching and I’m very glad to hear sprinting is something you’re enjoying.
@@ATHLETE.X Yup fully agree with your comment, its our pleasure to view your content, thank you. Best wishes.
This video was very helpful for me, my names Geremy my dad mentioned me in a comment, I started track end of sophmore year because I’ve always wanted to run but covid ruined the chances for me to start earlier. I looked up to my senior friend Juan who was running the 400m in 50.2 seconds and the 100 in 11.x seconds. I personally love the 100 the most as I grew up watching Yohan Blake and Justin Gatlin with their explosive starts. My start was never impressive and I only managed to run a 12.8 with spikes. My dad has been watching your videos with me and we’ve implemented a lot of your tips into my training. I know my body can run in the 11s range but I have yet to because of mental fortitude. My dad and I will start clapping or using something during training to emulate a start gun, thank you again for all of your wisdom. 🙏🏽
Hey Geremy, thanks for the comment! With time, dedication, training, and avoiding injury, I’m sure you’ll get to where you want to go. It can take more time than we want it to and sometimes things don’t pan out exactly how we want, but in the struggle toward improvement you’re learning lessons about life that will stick with you in the long run.
I had to change my focus from chasing times to focusing on the process of training, and I think that opened me up to being able to run faster. When we focus on a time, our success or failure is judged by the time we ran, whereas when we focus on the process we can have success every day. Maybe one day it’s having good posture, smooth arm swings, a good progression of your rhythm, or getting better at your drills.
Also, try to have fun and a light hearted spirit when you’re training. You should enjoy what you do, regardless of what the clock says. Having that spirit of enjoyment will allow you to run freely without self judgement, and sometimes that can make you more relaxed and open you up to running faster.
Know that ultimately there is nothing to fear and this is a journey you’re on. Some people have never run as fast as you already have, so build upon that slowly and methodically without attachment to the ultimate outcome, and you’ll see great progress over time.
Best of luck to you and I’m sure we’ll chat again in the future!
Excellent much needed video for my son Geremy. He’s most difficult task so far has been mentally remaining positive and believing in himself. Your video has helped me coach him better and this is by far the best one for him. Thanks and keep up the good work!
So glad to hear this can be helpful German. Your son is lucky that you care about his success enough to educate yourself on coaching and to be dedicating time to help him.
One tool I use with younger athletes is to emphasize what they have done right on a drill/exercise/sprint first, and as the session or season goes on I’ll add a “sandwich” suggestion where you lead with a positive, then follow with something they can work on and why. For example if someone is running tense, I might say “great job on keeping an upright posture, on this next one let’s do the same and keep your arms relaxed so you can sprint smoothly”. With young athletes, keeping them focused on what they’re doing right helps a lot so they don’t get discouraged, and leading with a positive keeps them open to working on things without it being seen as them not being good enough.
It took me many years to become comfortable sprinting, so let him know that it’s a long process and what he’s going through is normal and means he has a lot of opportunity to improve over time!
So good. Maintaining one’s focus amongst outside stimulus is a skill to hone for sure.
For sure. Applies to many areas of life as well!
At 8:58 a method with the highest stimulus is introduced. Running from bullets is better at adding stress than a high level meet
Lmao that’s what I call real dedication
Several helpful ideas. I will work on those different levels of running you mention. Thanks.
Thank you! Glad you found it interesting.
Thanks for sharing this knowledge, really helpful !
Love using the start gun app 😂 really enjoyed this video and my coach always uses the cones to narrow the lane technique!
There you go! Using the good quality methods 😎😎
@@ATHLETE.X I also like using the pro starter on power cleans and CGHPs!
@@b_reynolds7403 that’s a great idea man. Tie reaction time to general strength/power qualities and not just the specific skill. Good stuff
Great video. Competition can be mentally challenging but when you can run proper naturally it will be a little easier. What's your opinion on 7 steps vs 8 steps in the first 10m. Spent couple years trying to get 7 steps but am I just wasting my time when physiologically my body only built to run 8 steps.
I think it’s dependent on your leg length and whether you’re more of a power versus frequency sprinter. Whatever gets you there efficiently and leaves you with energy to continue to accelerate is the way to go. So overall I don’t think 7 steps is required, just one style of sprinting.
Very good video 👍
Thanks for watching 💪🏽
This guy is awesome!!
Thanks Franzel!
This really helps! I definitely struggle with the mental aspect when it comes to competition cause in practice it’s very clear I’m capable of going sub 50 in the 400 but at meets I run 52s. I understand the tips you gave in the video but what if solo training is all you got? I do time trails to track my progress and it definitely feels like the stress levels rise during the trails but is that enough to replicate those performances in competition?
The start gun app might help, as well as some visualization to sort of put you in a race mentality. I think for the 400m though pacing is super important, so I’d focus on trying to stabilize the skill of pacing yourself properly as best as you can.
Any tips for people struggling with plantar fasciitis? No issues with the arch in my foot
I’d look at calf/foot/tibialis strength & elasticity (like low amplitude hopping), as well as how you’re contacting the ground and consider trying different footwear.
@ATHLETE.X thanks! The issue started when my activity levels dropped so probably a muscle weakness as you mentioned
How do you take a accurate time on how fast you run for a 100m sprint for example?
If you don't have a timing system you can have someone film you at 120 or 240fps and then use something like Kinovea or MySprintApp to time yourself. Add 0.150 seconds to account for reaction time and that will give you a time similar to what you might run in competition.
@@ATHLETE.X What timing system? If I dont have someone else timing for me?
@@GuidetteExpert theoretically you could just film yourself with a tripod, but I use the freelap: store.simplifaster.com/product-category/freelap/sku/13/
Merry Christmas (c) David Goggins
Hey, how do you fix a hamstring strain?
Initially I would just rest, but once the acute pain calms down then I'd get to work. First I would assess is it more of a knee flexion or hip extension issue (biceps femoris vs semitendinosus or semimembranosus). From there test mobility by seeing what your pain-free range of motion is on each leg in different positions. From there I would do whatever walking pace drills you can (like an A walk, walking dribble, etc) and only go through the range of motion where there is no pain or tension. Light isometric contractions are a good place to start with rehab, progressing to stronger iso's (no external load, just you activating it) and some no-load eccentrics (like laying on your stomach and slowly lowering the foot from a bent knee position to flat on the ground). As pain and tension decreases, you can increase the volume or intensity of these and eventually can move on to loading with an ankle weight or light band. Additionally you want to progress your range of motion and velocity on drills, but once again only according to the pain signals. You'll get back to 90% fairly quickly, but the last 10% can take some time, so don't rush back into fast sprinting. Focus first on walking without a limp, then moving to slow jogging pace, then move on from there based on how it feels. I would avoid any intense stretching, but very light stretching after a week or two is OK if there is zero pain or weird tension feelings.
10Q you are my coch