1)Toes up, particularly with the left foot(rt. foot looks okay) and perhaps slow down the forward movement speed.
2)Toes up, and quicken arm action.
3)not familiar with that drill
4)Bend/fold the leg into a tighter angle(the legs are opening up too soon largely because they are not folded enough in the first place-IMO) and emphasize the quickness and flexion of the knee (rather than the action of the foot as this swinging action should occur more easily, naturally as a result of what happens before it) much as a hurdler would do with their lead leg. This should shorten and thus quicken the lever.
I dropped them with my highschool kids because the effort and frustration and bad habits got in the way of general conditioning and running. I noticed an immediate improvement the year I cut my A-B drills down to almost nothing.
Good points, thanks from all.
Oh yes, and this is an issue: My left foot won’t toe up too easily… It’s a flexibility issue I’m trying to work on.
I will just drop the B skips, I think!
Last year Torre Edwards said these are the only 3 drills i have done, i asked John why only those 3 he said when she masters them i might giver her another to do.
basically saying they are the only 3 you need to use.
A.
knee still to high, hip, knee, parallel to the ground.
When Michael Khmel was coaching Matt Shirvington (white man low tens) and doing this drill he used to say -if you can’t see your toe then the foot is too far back.
I thought that not seeing your toe would suggest good ground contact patch? Where as, if you can see your toe, and your foot is landing in front, it increases breaking forces, no? I therefor, thought that it would be better for the foot to land further back (like dead center) rather than in front.
(Not compared to where HER foot is landing, but for sprinters in general per se’.)
running A a bit too “jumpy”, while it is not a frequency drill, I’d like to see a bit more frequency. It will help with form, also.
straight leg, in the dedicated video by Charlie, the athlete doesn’t jump and the movement is a little more forward, you have to kick away the legs, in the video looks like you have almost only vertical displacement. Legs always straight, also.
in the B skips I think you focus too much on going high with your kicking leg. On the contrary, the first part has to be like an A skip, with the heel coming more toward the glute and then on the way down you kick the leg out by keeping your toes up. Height of the kicking leg is determined by your flexibility.
I think you don’ have to give up, absolutely. In just one week I see a lot of improvement. A lot of time before giving up.
Also, good development of the lower body, at least from camera, and very nice hip stability and core strength.
Because you can see your toe while the foot is in the air does not necessarily mean you will overstride, it simply means the foot will travel faster to make ground contact relative to cog.
Thanks everyone, again. I’m taking things into consideration.
Z, I’m doing these exercises as a warm up to my main sessions (after jogging and active stretching). It’s a progression into the main sprinting part.
They also help with form, and me personally having a knee-issue that came back again recently, the pain pretty much vanishes when I achieve proper form.
Hence my interest in getting these right, since I can clearly see how much they help.
Of course, this is not my only training… I’m doing a short-to-long for the 400m indoors (February ‘peak’).
Ok 1st I agree your A runs are a bit jumpy. 2, I definately agree you need more arms. Your barely using them. 3, I totally agree with everybodys constructive critisism. When are you planning on running and where?
Stefanie
Your a skip was much better.
try not to get overly stressed about it. You are doing a great job.
Feed back has been pretty good but you can not listen to everyone and you know drills are the corner stone to speed development and sprinting. Who told you that?
I am trying to get some drills filmed for you to take a look and for others to comment.
take care
Angela,
it would be very nice.
I’d like to see if possible also some less known drills, such as ankling, quick leg drills and C drill.
In the speed and strenght video the drills A and B are well explained, with a beautiful discussion about the dynamic and bioenergetic correspondence of those drills.
Other people may also have a look on youtube to drills performed by Powell and Sanya Richards. Also Clyde Hart has a good video of drills. But I much prefer Charlie and Angela perspective.
Yes, I was told by Nikoluski also not to get obsessed with these :o, which I am not, I just figured since I do them every day, I might as well do them right!
I agree there are lots of comments here; for the time being, when I execute them I just think to raise my knees lower (at hip height) and use the arms some more.
Another question I have is who are you training with when you get to greece? If I may ask? I totally understand training in the cold. Trust me I’m in michigan. Thankfully I had sorta a indoor track near me. I always had to go back to mich state or eastern mich to really train.
I train alone at this point, but I hang out with 2-3 coaches that I know, who help me out.
I don’t think you would know them, but one is Gravalos’ coach (national 4x4 team), we are good friends.
But now that I’m often in Athens, I’m meeting some people there too…
