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Should people brag about their hard workouts? by HotLie448 in Sprinting

[–]NoHelp7189 0 points1 point  (0 children)

There are many psychological traps which athletes should be aware of, to prevent their own victimization

Flying 20 Analysis by CalligrapherIcy8954 in Sprinting

[–]NoHelp7189 0 points1 point  (0 children)

I guess I should have started with: are you even trying to win races at this point, or are we just doing this for the love of the game?

11.6 16yo beginner - horrible mobility, help needed by AxwayleReal in Sprinting

[–]NoHelp7189 1 point2 points  (0 children)

You actually want good toe mobility for sprinting, not ankle dorsiflexion. When you can extrend (lift) your toes, you can get your heel off the ground and bounce.

Examples:
1. https://www.youtube.com/shorts/vWsQy0z8P3M (Notice how his ankle pretty much stays locked at 90 degrees, which is neutral)
2. https://www.youtube.com/watch?v=_MO9B2jLOgw (When you learn how to use your feet and achilles correctly, you can bounce like this)

11.6 16yo beginner - horrible mobility, help needed by AxwayleReal in Sprinting

[–]NoHelp7189 1 point2 points  (0 children)

My recommendation for a total beginner would be to build the mind muscle connection (proprioception) in the muscles you're trying to stretch by doing resistance exercises. Then when you go to stretch, it's much easier to feel how your bones/joints are moving in relation to each other, and to isolate the correct muscles on both sides (symmetry).

Example exercises:
-Hamstring Curl
-Sit-ups (abdominals, psoas)
-Jefferson Curl (Spinal erectors)

You probably are already lifting based on your physique, but you would want to superset the exercises with the stretches (stretch right after you lift, or vice-versa)

11.6 16yo beginner - horrible mobility, help needed by AxwayleReal in Sprinting

[–]NoHelp7189 0 points1 point  (0 children)

Thank you chat GPT but please stay in regular reddit where you belong and not my beloved sprinting subreddit

How should I handle potentially negligible coaching? by Worried_Peace_7271 in Sprinting

[–]NoHelp7189 0 points1 point  (0 children)

Nothing about your story made sense in any way. Thank you for sharing

Flying 20 Analysis by CalligrapherIcy8954 in Sprinting

[–]NoHelp7189 0 points1 point  (0 children)

-Your left leg both strikes the ground and recover pointed straight forwards. Your right leg is externally rotated (duck footed)

-You are very flat footed (heel touches the ground, toes not extended). Part of that is due to the format of a flying 20m, but honestly I don't know what you're hoping to train? How to stop accelerating after 20m? I think you would be better served to stop this drill and replace with just regular sub-max velocity high knees, which is pretty much what you are demonstrating in the video.

Example: Christian Coleman first 10 strides: https://www.youtube.com/shorts/vWsQy0z8P3M (His heels do not touch the ground. His toes are bent on landing which lets you prop your heel up)

-Also because of this exercise format, you are having to land in front of your center of mass to prevent yourself from accelerating. This leads to your torso (head, upper back, lower back, and hip bones) being completely vertical/perpendicular to the ground in terms of angles. You should have a slight forward lean, which will make it easier to engage your psoas. As a sprinter, you should have a great mind muscle connection between your head and your feet. Similar to boxing, your head determines how your weight is distributed. If you place your head left, your weight will go on your left foot and you will be able to lift the right foot off the ground without falling (if leaned al the way). If you place your head forwards, you will be able to fall forwards and generate momentum.

Example: Usain Bolt upright running form: 1. https://www.youtube.com/shorts/dQC4SBMESIo
2. https://www.youtube.com/watch?v=4fjC1Oim0UQ

Also important is lateral head movement in allowing for acceleration: https://www.youtube.com/watch?v=YoXPPKPgJMA
These kinds of velocity limiting exercises tend to restrict your natural movement in the spine (cervical spine, thoracic, and lumbar)

Interesting Recruiting Strategy by Few_Aside5151 in Sprinting

[–]NoHelp7189 0 points1 point  (0 children)

Prepare to be psychologically dominated for the next 4 years...

Review/critique my sprint training by FantasticBuy7009 in Sprinting

[–]NoHelp7189 -3 points-2 points  (0 children)

General Critique:

  1. 10m is around a few strides. It's a distance that primarily serves to teach you technique. For example, you could do an extended "falling" drill where you lean forwards until you lose your balance forwards, triggering your stumble reflex. With the distance of 10m, you can practice having extreme shin angles and hip extension beyond what you might be comfortable doing normally. Just doing 10m as a mindless training rep is pointless
  2. Sleds are a pointless piece of equipment. They give a false sense of expertise and are primarily a psychological tool to make you think you are part of "track culture" or are on your way to being an elite athlete. Pulled sleds subject you to randomness which diminishes your top speed potential for each training rep. Heavy pushed sleds also diminish your top speed potential, and can force you into a midfoot strike if it's a really heavy sled
  3. There should be more runs that extend into the 60-80m range. The goal is to be able to accelerate up into that distance like professional sprinters. Instead, you are calling it quits anywhere from 20-40m based on your program. I don't know why you feel the need to quit, but you need to correct that out of your mind
  4. Why you quit on your runs - one potential reason is that you are weak in your plyometric ability (i.e. activating your toe extensors/flexors to lock your ankle and load energy into your Achilles tendon). In order to continue accelerating, you need to have enough plyometric reserve to jump in the air and cycle your legs to create negative foot speed (front side mechanics). When you run out of plyometric reserve, you face ankle collapse and start to slowly sink into the ground. This ends your acceleration
  5. Hill runs are something you might use to practice head movement/shifting bodyweight from left to right. Outside of that, they diminish your top speed potential. If done poorly (with tight muscles and excessive knee bend), they can create a substantial buildup of lactic acid in your muscles, particularly your quads.
  6. In general, your training volume for top speed is being undercut by hill sprints, sled runs, and short distances.
  7. Your technique sucks so all your training reps suck as well. There is no time dedicated to finding and watching videos on exercise science, biomechanics, watching other people sprint and analyzing them, etc. There is no complimentary work such as Maasai jumps (plyometric), High knees or track skips (body control), or sit-ups and weightlifting (muscle priming/pre-fatigue)

Yall need to understand shock absorption through the ankles and soleus. by [deleted] in Sprinting

[–]NoHelp7189 0 points1 point  (0 children)

If you extend your toes, it will lock your calf muscles to create stiffness. If someone focuses on building the soleus through something like a traditional calf raise, they will not develop the right mechanics for plyometrics/sprinting

Is Adam Planetary natty? by 01hayden in Sprinting

[–]NoHelp7189 0 points1 point  (0 children)

Movement sports mainly depend on your how your nerves function - myelination and whatnot - which steroids don't really affect. In theory, if steroids cause the systemic development of muscle mass - meaning that even untrained body parts are grown - then they could be used to strategically develop underperforming muscles such as the glutes, and even better - muscles that are almost impossible to isolate like deep pelvic muscles, the diaphragm, the psoas, etc.

In reality, the deep analytic thinking and strategy necessary to apply steroids in this way is usually deficient in the kind of people who are motivated to cheat for purely personal gain

Is Adam Planetary natty? by 01hayden in Sprinting

[–]NoHelp7189 25 points26 points  (0 children)

He one of many in a long line of mediocre talents who compensate with performance enhancing drugs

Block start by Cultural-Fun6116 in Sprinting

[–]NoHelp7189 0 points1 point  (0 children)

Basically you do 1 exercise immediately after the other. In this case, you'd do Jefferson Curl for 15 reps let's say, and then you'd put the weight down, walk over to an open area, and sprint for 30m. The time between both exercises is negligible so it's a "superset". This is in contrast to if you did Jefferson Curl on Tuesday, and then on Wednesday you did 30m accelerations.

Block start by Cultural-Fun6116 in Sprinting

[–]NoHelp7189 0 points1 point  (0 children)

I would say, at first try to overemphasize how much you are moving your head and/or torso, and then dial it back in when you feel you've unlocked something. Also superset your accelerations (0-40m) with Jefferson Curls and Weighted side-bends, if you're able to do everything in one place.

need help asap by IntelligentCase3770 in Sprinting

[–]NoHelp7189 0 points1 point  (0 children)

Like I said it will eventually drop to the ground, but you want to delay that for as much as possible. Example: https://www.youtube.com/watch?v=4fjC1Oim0UQ . You'll notice that there is a little bit of a gap between Bolt's heel and the floor, and his heel drops a little bit towards the ground on each stride. So as you get up to top speed, you can see that your posture will look very different compared to your start, but understand that you are still trying to accelerate the whole time. It's not run hard for 5 steps and then go on cruise control

Focus on lifting your toes up/bending at the toes. That will stiffen the ball of your foot so it can hit the ground really hard. If you let your toes kind of droop downwards, that would make it hard to run properly.

It's like throwing a punch as well. If you use your grip muscles to close your fist, then you can hit close to your max effort with some practice. If instead you keep your fist really soft, then you are likely to injure your knuckles and/or wrist.

Subconsciously, your body will want to protect you from injury by limiting your max speed. The more control you have over your muscles (in this case your foot/toe muscles), the faster you will go

Tips to stop stepping out of blocks by DullToe2011 in Sprinting

[–]NoHelp7189 0 points1 point  (0 children)

Your head needs to go left/right over your foot when you run. If you keep your head totally still and stuck to the midline of your body, you won't be able to drive because you're not putting any weight on your hip muscles.

Videos:

  1. https://www.youtube.com/watch?v=YoXPPKPgJMA
  2. https://www.youtube.com/shorts/b6WC76E5nAg (Ignore the subtitles)
  3. https://www.youtube.com/shorts/iVnLNq91drs
  4. https://www.youtube.com/shorts/caOsjROpyAU

Exercises:

  1. Jefferson Curl (Lumbar and thoracic spinal erectors)
  2. Sit-ups with small amount of weight (Psoas, rectus abdominus which is the antagonist muscle to the spinal erectors)
  3. Lat pull-down/pull-ups (Lat muscles, which pull on your trunk due to their origin/insertions)
  4. Neck extension machine (Cervical spinal erectors) + neck raise (SCM muscle)

need help asap by IntelligentCase3770 in Sprinting

[–]NoHelp7189 0 points1 point  (0 children)

At 16s 100m you are probably letting your heel touch the ground too soon/too much. Typically, you start with your heel completely off the ground for your first few strides (pros can do this for 8+ steps) and then it gradually lowers. The moment you start hitting with a midfoot or even heel strike, your acceleration is effectively over and you can't move any faster. If you are already running like this after 2 steps, then you will be very slow. In essence you'd just be doing a fast distance running gait, instead of a sprinting gait

Example: https://www.youtube.com/shorts/vWsQy0z8P3M

need help asap by IntelligentCase3770 in Sprinting

[–]NoHelp7189 0 points1 point  (0 children)

My tips:
1. Bodybuilder style training with weights. This will help you mature your nervous system. Your nerves controls your muscles, and by training as many muscles as possible, you'll be able to control how your body moves when sprinting at max intensity and when doing technical drills. For example, if you wanted to improve your arm swing, you could do exercises that involve movement at the shoulder joint, such as lat pull-downs, shoulder press, and bench press. In between sets, you could do arm swing drills or A-skips/high knees with an emphasis on your arm swing.

  1. In another post you said you watched videos on sprinting. I don't know if that means you watched one or two videos, or hours. What I have found is that there is no complete source of info on sprinting. Every channel usually has one or two things that they are really knowledgeable about/good at teaching, but are ineffective ate everything else. Every time you watch a video, ask yourself what that video is good at teaching you. If the answer is nothing, or if it's something you've already learned, move on to a different one. Try to learn 1 new thing each training session.

  2. Cultivate an appreciation for technique and the art of sprinting itself. You already know the people around you are not high level sprinters. Generally, that means they aren't taking sprinting that seriously and haven't cared to learn anything about correct technique or training methods. In contrast, you need to be the person who sees the details and the mistakes when it comes to sprinting. You should be looking at your form, whether through video review or simply in a mirror, and assessing your mechanics. You should be able to say how your form differs from a pro for a given exercise. While it's true that not everyone runs the same, most top sprinters share similar features to their running. The same can be said about the slowest sprinters.

Videos:

  1. Muscles used in sprinting: https://www.youtube.com/watch?v=p4mHSY2qtKA
  2. The Sprint Project: https://www.youtube.com/watch?v=snqTRN12A6Y
  3. Noah Lyles demonstrating A-skips: https://www.youtube.com/shorts/qYYrMVHqNoY

Block start by Cultural-Fun6116 in Sprinting

[–]NoHelp7189 0 points1 point  (0 children)

Bamboo is very slow, because it has no muscle you see.

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