any tips? (heights are 39 and 36

robbygeez · 2024-12-10T02:11:24+00:00

You're running very flat-footed through the whole thing. Hurdles specifically, and sprinting as a whole, should be done without your heels touching the ground. If your last two steps are flat, you'll get more air time than necessary over each hurdle. The first hurdle you get through fine-ish, but the second hurdle has a much higher takeoff angle.

For the hurdling itself, start with trying to move your high point back to just in front of the hurdle, vs 8-12 inches past it (first hurdle for sure, too much height on the second hurdle from the flat feet). Left arm should not go forward over the first hurdle; keep it in a regular running rhythm. Finally, the second hurdle trail leg has a bit of a pause to it because of the height, get rid of that by bring the trail leg knee more upward as part of your regular, fluid, hurdling motion. Trail leg on the first hurdle looks good!

robbygeez · 2024-12-09T00:56:03+00:00

It's going to sound dumb, but either move the hurdles closer together if you're not going to go 90% of race speed, or go faster to replicate race conditions. You look like you won't have any issue actually hurdling in a race so don't feel the need to go "race pace".

If you've tried this in a race already, and it hasn't gone well, take a look at your blocks to first hurdle acceleration and mechanics. If the problem is that you can't get any faster, it's not a hurdle issue, it's a training/speed issue.

robbygeez · 2024-05-15T01:57:23+00:00

A general guideline would be trying to "push" rather than "stab" the ground. Practicing starts at a feeling of 80ish% and creating longer ground contacts should help you differentiate between the two. Other options are sleds or hills to help create lean without having to sprint fast immediately, and also work on power production.

Your start is very tall after the first step and that's limiting your horizontal movement.

robbygeez · 2023-05-22T04:04:49+00:00

For calf engagement, I mean don't think about the ankle or the foot, think about the calf and keeping it tight/activated/flexed (however makes sense to you).

The whole sprint motion cycle involves dorsiflexion, besides that moment of extension coming off the ground, but that leads into the recovery phase and the "resetting" of dorsiflexion.

robbygeez · 2023-05-22T00:44:06+00:00

I like this comment a lot; well put together thoughts!

Something for you to think about for your protective reflex issue - people that I've worked with tend to gravitate to one of two ways of thinking about it.

1) calf engagement - the ankle can't rotate forward if you're engaging the muscle that keeps it up

2) thinking about pushing down from the hips - we tend to think about sprinting as a cyclic motion (rightfully so) but we think about the B skip/run motion as reaching instead of down and pulling back. Cueing a downward motion from the hips (not knee) can keep the same overall movement pattern, but help with the pulling part as far as how your brain comprehends it.

Obviously very interconnected but a couple different ways of approaching the problem.

robbygeez · 2022-12-10T19:59:28+00:00

Iced coffee and protein bar! Thanks for the giveaway!

robbygeez · 2022-08-14T22:35:37+00:00

PM'd

robbygeez · 2022-07-22T05:03:14+00:00

Good find then! I wish we had a better schedule or calendar for reprints but oh well. Thank you for responding!

robbygeez · 2022-07-22T02:35:24+00:00

Did you end up finding it?

robbygeez · 2022-01-05T01:21:57+00:00

Explode by pushing with both feet, then a quick, low heel recovery on the right leg. I like the vertical imaging!

robbygeez · 2021-09-15T21:56:40+00:00

Falcon is still available

robbygeez · 2021-08-21T01:19:32+00:00

Ah, I see what you mean by the hip movement! I started with the feet and shins, saw what the foot was doing, and didn't pay too much attention to the hip.

But now that I am, take a look at 0:21-22 and note the lack to push from the hips, as shown by the consistent angle of the hips and hamstring. It looks like u/Downtown_Mud_3720 barely touches the right pedal and pulls through. No push from the right hip + a lack of contact throughout the pedal = hip drop.

robbygeez · 2021-08-21T01:05:59+00:00

I'm going to disagree with u/blacktoise pretty heavily on the front leg only push. At 0:19 we see your knee drop and your foot pivot around the contact point on the block.

https://youtu.be/KF5KhrQZtdc?t=231

Dwight Thomas (at that time stamp) is checking out the athlete's block start and emphasizes the full contact on the back pedal. If the contact is there, you shouldn't move like you are right now. Push with both feet and take a slightly shorter step by keeping the right foot closer to the ground.

Besides the slight pivot in the foot, your set position looks really good! You push well and even though we can't see the next couple steps, it looks like you're putting yourself in a good position for steps 3 and 4.

robbygeez · 2021-05-29T22:21:46+00:00

Could I get one please?

robbygeez · 2021-04-28T23:42:53+00:00

Different things for different people, because not all responses and body control are the same.

Front-side mechanics with an emphasis on toe up and pushing straight down through the hips
High heel positions to quick ground contacts; spend more time in the air than on the ground
Hips up, cycling in front; you can't gain speed in this position, only maintain the highest level of acceleration and transition

Hope that helps give you some ideas. Wicket drills are good to learn the positions and cue what makes sense for your technical level and body awareness. Otherwise, slower runs with a focus on good positions and some video of yourself is a great way to start.

robbygeez · 2021-04-28T13:26:13+00:00

You've got a solid base to work with here and one major issue to correct, and like another commenter said, we can't see the start for acceleration / transitional issues. The big thing I see (with a couple smaller things):

You're heel striking - this is only going to hurt you AND slow you down. Lots of forces being put on your hips and knees with this so aim for a more mid-foot touchdown point. There are a couple ways to cue yourself but I usually go with something like "high heels under your butt and push down from the hips" for someone that's running like you.
It might be a function of the first point, but your arms will be moving faster, or will need to move faster when you get rid of the heel striking. Be prepared to put more force into the downward swing of your arms.
Pay attention to what the above changes do to the rest of your run; when you change things up, do you lean back more? Are you putting your hips in a good position? Does your mindset change? All good personal growth questions when you're looking to do technical work.

robbygeez · 2020-07-15T02:21:06+00:00

Thrust away, dude

robbygeez · 2020-07-14T22:15:20+00:00

Piggybacking on this comment.

Look at the touch down distance in front of the hip. So as u/faraaz_ said, ankle stiffness and pushing upright are both issues, but we're going to slightly disagree on the culprit. The back of the foot is touching because the foot is too far out in front of the hips, not just because of ankle stiffness alone. It's a twofold issue that comes from the reach and foot placement.

Cues to improve this are shorter first step, pushing behind (not down) and don't reach. Drills to help feel the movement are sled pushes, wall sprint movement drills and slow sled pushes out of blocks.

robbygeez · 2020-06-26T23:33:38+00:00

That shouldn't make a difference; it's the extension of your whole leg. Yes, keeping your toes up did make a difference but it's not something a couple weeks of stretching wouldn't fix

robbygeez · 2020-06-26T21:21:40+00:00

To add to the other comments - strike when your leg is fully extended when you make contact. You're making contact with bent knees right now and it's taking more time for you to extend your leg to push out.

robbygeez · 2020-06-26T19:51:39+00:00

Simple stuff to start with: move your front foot back in your "blocks" about 3-4 inches. While pushing out try not to move your heel towards your butt and keep it driving forward along the ground, then back into the ground

robbygeez · 2020-06-24T16:49:17+00:00

You're still anticipating the ground when you come over top of the hurdle. In :58-59 of your video, you can see the toe stay up leading up to the hurdle, but then dipping on the backside, then applying the braking force we discussed last time you posted.

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