Frecuency and stride length sessions

[Flying]

@Charlie_Francis

Interesting. Note the generally shorter distances for frequency.
I would avoid no 8 part one and no 5 part two. No 9 part one is prob fast CYCLE drills.

Charlie, have you tried anytime work with ankle weight ?
My coach insist in use 0.5kg ankle weights for each limb and until now, no-one noticed problems or injuries.
Otherwise, we did this only 3 times, once a week, and i ain´t feeling nothing coming from this kind of work, even during the sprints with ankles.
The “injurie” could be a cumulative problem ?

[nycjay01]

@martn76

According to Carlo Vittori

Classification of drills that affect stride rate

1. STRENGTH exercises for the feet.

2. PACING exercises with and without overloads for the feet.

3. Vertical TWO-LEGGED BOUNDS over obstacles with different heights.

4. FAST SKIP exercises with low knees over 60-100m (calculating the rate).

5. KICK-BACK RUNS with 50 or 100 contacts, recording time and distance.

6. SKIP exercises with weighted belt, 50 and 100 contacts, recording time.

7. SPRINT runs over 30m with RESISTANCE.

8. SPRINT runs with weighted belt over 60-80-100m, performed also with a TOWING SYSTEM.

9. FAST CIRCLE RUNS over 100m, recording time and number of strides.

Exercises affecting stride length

1. STRENGTH exercises with overloas for explosive elastic strength

2. STRENGTH exercises with light overloads for the thigh and leg flexor muscles.

3. BOUNDED runs over 100m, recording time and no’ of bounds.

4. SKIP exercises with and without ankle weights, with 200 or more contacts.

5. 30-60m RUNS with ankle weights.

6. 100m RUNS with longer than normal strides, recording time and number of strides.

There are some drills in the list above that are debateable in terms of effectiveness and need.

What types exercises are used for the feet?

[martn76]

@nycjay01

What types exercises are used for the feet?

walking on the heels-balls of the feet, wearing a 6-7 kg belt. To start with the athlete’s heel is in contact with the ground, then, with a powerful spring, he gets on tiptoe. He walks forward with light lithe steps, interspersing 60-80-100m walks with the same amount of v light running.

Exercise 2: Walking on the balls of the feet-heels-balls of the feet. Powerful, rapid and full springy foot action with the tip of the toes not the metatarsus coming in contact with the ground. The athlete pushes off with tip of toes following the rapid springy movement. Knees remain almost locked

60-80-100m as first exercise. TOTAL volume 800m or MORE for both exercises together.

Exercise 3: Hopping wearing 6-7 kg belt. Athlete bounces up and down rapidly and powerfully in such a way that it makes him feel higher than when running. Raise feet towards glutes. Done in sets.

[aln]

Thanks for this stuff martn, very interesting!!! Now I know from what school my ex-coach came from, and why he used to talk so admiringly about Mennea and his training. That list is like a checklist of the drills I went through with my previous club, unfortunately the favorites of that coach were all the ones Charlie recommends the least! Now you see, why I’m here and not with him any more, I agree with Charlie!

@martn76

According to Carlo Vittori

Classification of drills that affect stride rate

1. STRENGTH exercises for the feet.

2. PACING exercises with and without overloads for the feet.

3. Vertical TWO-LEGGED BOUNDS over obstacles with different heights.

4. FAST SKIP exercises with low knees over 60-100m (calculating the rate).

5. KICK-BACK RUNS with 50 or 100 contacts, recording time and distance.

6. SKIP exercises with weighted belt, 50 and 100 contacts, recording time.

7. SPRINT runs over 30m with RESISTANCE.

8. SPRINT runs with weighted belt over 60-80-100m, performed also with a TOWING SYSTEM.

9. FAST CIRCLE RUNS over 100m, recording time and number of strides.

Exercises affecting stride length

1. STRENGTH exercises with overloas for explosive elastic strength

2. STRENGTH exercises with light overloads for the thigh and leg flexor muscles.

3. BOUNDED runs over 100m, recording time and no’ of bounds.

4. SKIP exercises with and without ankle weights, with 200 or more contacts.

5. 30-60m RUNS with ankle weights.

6. 100m RUNS with longer than normal strides, recording time and number of strides.

There are some drills in the list above that are debateable in terms of effectiveness and need.

[aln]

As always, that sounds completely reasonable, and certainly something to avoid for an athlete like me who has a hard time relaxing.

@Charlie_Francis

I never liked drills that encourage tightness, like stick drills. I kept frequency drills fairly short. In fact only as far as the athlete can maintain complete relaxation and coordination at the high frequency- any change and bail out till the next drill.

[eroszag]

@Charlie_Francis

Interesting. Note the generally shorter distances for frequency.
I would avoid no 8 part one and no 5 part two. No 9 part one is prob fast CYCLE drills.

ex 9 is actual 100m sprints with higheer frequency…example a 46 steps sprinter runs with 51 in 2-3 tenths higher time than training pb.

[Charlie_Francis]

@eroszag

ex 9 is actual 100m sprints with higheer frequency…example a 46 steps sprinter runs with 51 in 2-3 tenths higher time than training pb.

We’re saying the same thing

[eroszag]

ok, but have you ever used them?or think can ruin natural mechanics?