Analyze my 30M

The Forums Ask Us.
1

http://www.youtube.com/watch?v=0dMjkYrh03k

Hi everyone, I just wanted to get some feedback on this video of my acceleration. I take just over 18 steps for 30M and it seems like that is quite a bit. I ran the 30M in 4.07 seconds from first motion, video timed. Does anyone have any comments on my number of strides or running form?

Thanks.

2

REal bad camera angles man. Could not see anything to comment on really!
Also, looks as if your the one doing the recording, aka, sit on tri pod and record. Hence, try, only focusing on 10m sections. ie,
record
1 - the 1st 10m
2 - the 2nd 10m
3 - the 3rd 10m
all as individual recordings. No zoom = too hard to tell.

3

Thanks, but then I wouldn’t be able to get times.

Sorry about the camera angles. Here’s one with a zoom, but still the same angles:
http://www.youtube.com/watch?v=0sRB_twd0ik

4

OK much better camera angle. What a big difference. Doesn’t look bad.

5

Well that’s good to know. Here’s how horrible I looked earlier this year:

http://www.youtube.com/watch?v=N71UtM4jaSw

Pretty screwed up, huh?

6

We had to train in the hallways in hs (pg year). Supposedly I ran the hallway record (no joke) I think it was like 6.5-.6.6. The coach is like thats the fastest time I have ever seen here, you could place in the state meet with that. The kicker was you had to run through two different sets of narrow doors. One around the 20m mark and another just before the end. I guess though if your completely reckless like I was it didnt matter.

Supposedly Jerome Young ran 600m and 400ms at hs meets in the hallways. You had to do like 4 laps around the hs. Its hard to believe. But they actually had hallway records. Its funny for a guy who ran one of the nations fastest times in hs for the 400m, according to this coach, most of his meets during the indoors were in the hallways of this hs.

7

yeah cool man, can see much easier.
things to look at
1 - Arms - your really unloading the forearms after they pass the hips (going backwards) Keep the arms locked at 90deg. and only focus on pushing them down, they will go back on their own, and, if you dont unload them, they will “bounce” back - giving you arm speed.

2 - Hips - in a sence, your sitting. ie, your hips are displaced rearwards, they should be forwards though. An attempt to think about to get the picture, would be to squeeze the butt cheecks together - which should force your hips forwards. You can try these when doing some strides etc to get the feel.

3 -knee lift - might improve naturally with positive hip displacement.

Timing for 30m, i would not worry about it. focus instead on the technique, getting things down on form perfectly 1st. If the technique looks right, you will be running fast. Therefore, if your form improves each wk, bit by bit, so too will your times, and anyway, your doing them on grass… Grass sucks for speed.

8

great points man.

9

Thanks Bold.

  1. I know I need to work on that. I used to run really tense, so I’m just learning to relax my arms. I guess I’m relaxing a little too much.

  2. I have a pretty severe posterior pelvic tilt and it makes me have trouble recruiting my glutes. Forcing my hips further forward would kill the contribution from my glutes.

  3. Yeah, I assumed my knee lift would get better as I got my pelvis into alignment and got faster.

Thanks again.

10

you just need to sprint more.

11

I’m working on it. I just did 300M of speed work yesterday and for the first time in my life, I’m not sore as hell the day afterwards. Things are finally starting to come together, mobility wise.

12

now keep this up for the next 12 months and watch how things improve.

13

there is some good hip mobility work covered in the DVD’s
Gpp
and
Fundamentals (there are two, not sure if 1 or 2??)

If all you get out of them DVD’s is greater hip mobility and improved posture, that alone is worth it. (however, there is a lot more too)

14

I just got a video of my start, so I figured I’d post that up too.

http://www.youtube.com/watch?v=8pFqx8zbkHY

Again, does anyone have any critiques or comments?

15

Man, that grass track, get off it… Would rather bitchamen with Flats on than that crap your on!! Injury from twisted xxxx will be a result on that…

YOur arms, for sure need work, you can really see them slow you down via unlocking at the elbow when behind you. - your ams appear Strong, once you learn to use them you will notice extra speed.

Good job on camera angle by the way.

16

Thanks again Bold.

I’m not too worried about grass as I have very strong ankles and haven’t injured them yet. I would run on a track more often, but there isn’t one in the immediate vicinity and it’s often being used.

As for my arms, do you have any drills or cues (other than the “keep them at 90 degrees” one), that would help me out a lot.

And the camera angle was thanks to your suggestion. I just set my camera on my gym bag a few meters away and let it tape me.