mas6789My last pay check was $9500 working 12 hours a week online. My sisters friend has been averaging 15k for months now and she works about 20 hours a week. I can't believe how easy it was once I tried it out. This is what I do, Great70dotcom3 months ago
Top Sprinters TODAYaccelerate Faster & Longer &DeceleratE Less
POINTS TO REMEMBER• Today’s top sprinters: • Accelerate faster and longer • Maintain top speed longer • Decelerate less• Improving mechanics will improve performance
Are you spending time worrying about things that aren’t based in reality?
INERTIAIt turns out Sir Isaac was right
F=MA
WHAT LIMITSPERFORMANCE?
Research Review
•Gravity....u•We wor k gh•Excess ma to overc ome gra ss hur ts v ity perform ance
= more speed•More force le across speeds me is co mparab• Air ti imb spe ed....meh•L is KING •Ver ti cal force
lates with speed ide length corre•Str e is imp or tant• Horizo ntal forc
•Better sprinte r s are front-sidedominant Better sprinter s have shor ter•contact times Full extension neither needed • n or beneficial Ideal touchdown characterized • by swin g knee even with suppor t knee
•CL more effective at a •CL produces higher re pplying force •CL velocity componen lative net horizon tal force •CL has shor ter contac t of F-V is higher •CL has higher stride fr t times equency eMaitre Insert research on French LCL = Christophe
MAXIMAL VELOCITY CHARACTERISTICS *Stride Frequency: ~5 Hz*Maximal Velocity: ~12.8 m/s *Stride Velocity: ~300 deg / sec *Stride Lengths: 2.25-2.7m*Ground Contact Time: ~0.08 sec*40-45 steps for sub 9.80 100m
KINETICPARAMETERS• Groundreaction forces approaching 3x bodyweight• Muscle forces in excess of 7x bodyweight
GENERALCONCEPTS OF SPRINTING by Hugo Faasta
N at ur eN ur tu re
Loren Seagrave
Sprinting fast is anunnatural activity Dr. Ralph Mann
MECHANICS OF SPRINTING• Sprinting well is a combination of nature and nurture• There are reflexive and innate components as well as trainable components
FRONT SIDE MECHANICS• Refers to the motions of the leg that occur IN FRONT of the body
BACK SIDE MECHANICS• Refersto the motions of the swing leg that occur BEHIND the body
Stride Length x Frequency = Speed?
B UT .. ..
CorrelationD O E S N OT i m p l yCausation
Old: To increase d, increa se stridespee quency New: Stri length and fre de length & frequency are inter- related an d an effec rather th t an a caus e
STRIDE LENGTH & FREQUENCY• Stridelength and frequency are linked...they are a consequence and not a cause of speed• Speedof movement of limbs is of little importance
STRIDE LENGTH & FREQUENCYThe benefit of greater force application is two-fold:• Increased stride length • Increased stride frequency
SPRINT MATH• Stride frequency is comprised of two components: 1. Ground contact time 2. Flight time• The best sprinters spend less time on the ground ◦ Greater frequency
POINTS TO REMEMBER• Forces applied to the ground are the most important determinant of running speed • It increases stride length and frequency• Better sprinters apply more force in a shorter period of time
EXAMINING FORCE• Force is a vector quantity • Magnitude • Direction
FORCE DEVELOPMENT & SPRINTING• Toincrease running speed an athlete must increase force to the ground in the appropriate direction and do so over increasingly shorter periods of time • Minimize horizontal braking forces* • Increase propulsive forces
POSTURE
The first most important aspect of speed is posture.Tom Tellez
POSTURE• Movements of the limbs originate from the core of the body• Properstabilization and alignment of the core ensures appropriate movements of the limbs
POSTURE• Postural Stabilization• Postural Alignment • Relaxation • Freedom of movement • Elastic energy production
PELVIC MOTION• The pelvis should rotate in all three planes
Postural Test!
Posture during Acceleration NoNo
POSTURE DURING MAX VELOCITY
POSTURE DURING SPEED ENDURANCE
FOOT CONTACT...what it tells us
Acceleration Mechanics
Run fast For long
Run fast .
Run (accelerate)
Early Acceleration•Big split of arms & legs•Ipsilateral synchrony of leg & arm angles•Pushing through long axis of trunk•Hip, knee, ankle extension•Low heel recovery•Neutral posture
EFFICIENT BLOCK CLEARANCE
TOE DRAG,OR NOT TOE DRAG,THAT IS THEQUESTION...
Late Acceleration •Continuation of previous points •Progression of body angles •Stepping over calve ➟ knee
•Progression to upright •Shoulder - hip stackTRANSITION
Variable Early Late Contacts Longer ShorterSegment Usage Bigger Smaller Body Angle Forward UprightHeel Recovery Low Higher Leg Action Piston-like Cyclic GRADUAL progression is key
When does 60 = 20?
EXTENDING ACCELERATION• Staying in pushing mechanics permits a neuromuscular and metabolic shift that allows for less fatigue later in a race• Athletes should display: • Lower heel recovery • Gradual but slow progression of body angles • Piston-like action of the legs
city SprintingMaximal Velo
tim izingOp e ch an ics?M
Max V Sprinting 101 Big Force + Right Direction + Minimal Time Faster
GOALS OF SPRINTING• Minimize braking forces• Increase propulsive forces
MINIMIZE BRAKING FORCES• Decreases horizontal velocity• Caused by excessive step length and positive foot and leg speed at ground contact
EFFECTIVE GROUNDCONTACT POSITION
IncreasingPropulsive Forces
Horizontal vs Vertical Propulsive Forces.... and why you don’t have to pick a side
VERTICAL PROPULSIVE FORCE• Increasedvertical propulsive force produces: • Greater displacement • More effective ground contact position • Better maintenance of momentum
Am plit ude ?
Boing?
VERTICAL DISPLACEMENT• The path of COM will follow a sinusoidal curve when viewed in the sagittal plane • COM reaches apex in flight • COM low point during support
To go faster, you needmore force. The more force you apply, thehigher you will rise off the ground. Charlie Francis
INCREASE LEG STIFFNESS• Refers of the ability of the leg to act as like a spring• Momentum is developed during acceleration• Body will move at same rate unless acted on by unbalanced forces• Two external forces will cause deceleration• Leg stiffness increases vertical impulse, shortens ground contact and increases elastic return
VS
Better sprinters mayappear to bounce
Better sprinters may In reality, flight times are similar andappear to bounce ground contact times are shorter
SPRINTMechanicsChecklist
PosturePosture Trunk Erect Head Level Hips Tall
Ground ContactUpright postureMinimize horizontaldistance between footand hipsLegs togetherHeel high
Stance PhaseUpright postureTall hipsVertical forcesSwing leg active
Stance PhaseUpright postureStepping over knee
Stance PhaseUpright postureHigh kneeSwing leg unfolds
Toe OffProjection of non-support hipHigh kneeNeutral / dorsiflexedankleMinimal backsidemechanics
Max VelocityTechnical PointsFix postureEmphasize vertical pushes “Push up”High hips “Run tall”Step over and down
CLOSING POINTS• Performance breakthroughs can be made by accelerating faster & longer• Maintaining top speed means less speed endurance• Enhancement of mechanics will improve performance• Posture is key to performance
1–2 of 2 previous next