glutes are primary abductors for the hips

[clarkkent]

@kitkat1

Francis Obikwelu - big butt - winning 100m at Zurich 2007

do you have any more pics

[kitkat1]

@clarkkent

do you have any more pics

Go to “analyse this” thread in this section. There are some pix there.

[kitkat1]

@kitkat1

Correct. Also through doing “straight-leg hamstring raises” - for want of a better description.

CF taught me this a few hundred seasons ago.

You Lay on your back (supine position) legs straight, arms by your side, head resting on the floor.

But you have one Heel propped upon something the height of a step (no more than about six inches vertical).

Then keeping a stiff, straight line, you raise your entire body vertically so that the only points of contact are that one Heel and your head-and-shoulders.

Hold that position for a few seconds. Up to 10-seconds is fine (sometimes longer, but just so long as your hammy doesn’t turn to concrete, or you lose stability).

Then change legs and go for another raise of 10-seconds or so.

We did three reps of 10-15sec on each leg, just to finish off every gym session.

The degree of difficulty we added was to raise the knee of the free leg, so as to “engage” the pelvis. The pose looks like a sprint position, with the grounded leg in triple extended mode and the free thigh raise to be perpendicular to the floor (like a high knee-lift in the running action).

It doesn’t sound like much, but along with all the other running activities and the lifting, I think it played a huge part in avoiding hammy injuries.

I realise this is getting away from the topic of the separataion of hammy and glute development but it’s important anyway)…

[b]The other thing that helped us avoid hammy trouble was doing a drill called “stiff-leg dollies” (there are probably other names for it). It’s basically a drills where you lock at the ankle and knee joints and propel yourself in a stiff, slightly bouncing action. Fast arms will gave a faster foot contact.

We did 3 reps over about 10 to 15 metres every track warmup.

This drill somewhat simulates the contact phase and works the chain in a fully extended position which I think helped condition the hammies a little more specifically.[/b]Although the reps were very low, over time, those stiff-leg dollies and the straight-leg hammy raises realy help the athletes I worked with to avoid injuries.

Of course, doing regular checks with a chiropractor (before every race or time trial) to make sure the structures were in order was also of primary importance.

HUH, GOOD TIMING, & PROVES THERE’S NOTHING NEW UNDER THE SUN:

THE LINK SHOWS ASAFA POWELL DOING STRAIGHT-LEG RUNS. I CALL THEM “STIFF-LEG DOLLIES” BUT WE TEND TO PUT MORE “WORK” INTO THE CONTACT - THUS POPPING THE HIPS INTO A HIGHER POSITION AT THE TOP OF EACH LITTLE BOUND.

http://www.youtube.com/watch?v=5-NlTRNbcZw&mode

[boldwarrior]

@kitkat1

HUH, GOOD TIMING, & PROVES THERE’S NOTHING NEW UNDER THE SUN:

THE LINK SHOWS ASAFA POWELL DOING STRAIGHT-LEG RUNS. I CALL THEM “STIFF-LEG DOLLIES” BUT WE TEND TO PUT MORE “WORK” INTO THE CONTACT - THUS POPPING THE HIPS INTO A HIGHER POSITION AT THE TOP OF EACH LITTLE BOUND.

http://www.youtube.com/watch?v=5-NlTRNbcZw&mode

hey, tried these today as part of warm up, I like like:)

[kitkat1]

@boldwarrior

hey, tried these today as part of warm up, I like like:)

You don’t want to do too many of them, or continue them too far down the track. Did you find your hammies stiffening up at all, because that’s a good time to stop and move to the next drill.

[PhilG]

@kitkat1

what are you doing looking at blokes’ glutes. what would yo mother say!

Actually Davan is right. You don’t really want to notice much division between the top of the hams and the lower part of glutes. … means somehow you would have developed them separately, quite possibly developing a bulge in the hammy which suggests a shortening (constriction) of the hammy. You need to develop strength in the hammies when they are in the long position, not when they are shortened as in a hammy curl.

There is a good drawing in CFTS that shows how the hamstring and glute development should look like.

[boldwarrior]

@kitkat1

You don’t want to do too many of them, or continue them too far down the track. Did you find your hammies stiffening up at all, because that’s a good time to stop and move to the next drill.

Thats it man, your right, i only did a few, maybe two sets of about 3 each leg. New exercise, so take it easy to learn the drill. Last thing i want right now is to stiffen up from New exercises. The clocks ticking for me to get into shape for my Road race.
Still, you can Feel what the exercise does and how it can easily help. Its nice.

[John]

@kitkat1

HUH, GOOD TIMING, & PROVES THERE’S NOTHING NEW UNDER THE SUN:

THE LINK SHOWS ASAFA POWELL DOING STRAIGHT-LEG RUNS. I CALL THEM “STIFF-LEG DOLLIES” BUT WE TEND TO PUT MORE “WORK” INTO THE CONTACT - THUS POPPING THE HIPS INTO A HIGHER POSITION AT THE TOP OF EACH LITTLE BOUND.

http://www.youtube.com/watch?v=5-NlTRNbcZw&mode

I have done these in the past but found I got sore behind the knee any ideas why that may be?

[rapsmvp]

@kitkat1

HUH, GOOD TIMING, & PROVES THERE’S NOTHING NEW UNDER THE SUN:

THE LINK SHOWS ASAFA POWELL DOING STRAIGHT-LEG RUNS. I CALL THEM “STIFF-LEG DOLLIES” BUT WE TEND TO PUT MORE “WORK” INTO THE CONTACT - THUS POPPING THE HIPS INTO A HIGHER POSITION AT THE TOP OF EACH LITTLE BOUND.

http://www.youtube.com/watch?v=5-NlTRNbcZw&mode

KK, I have had some coaches tell me that they are worthless for hamstring development and should not be done. Care to comment?

Thanks!

[kitkat1]

@rapsmvp

KK, I have had some coaches tell me that they are worthless for hamstring development and should not be done. Care to comment?

Thanks!

Each to their own. Which coaches think they’re “worthless”?

I think they have a role to play. They are part of a number of strategies you use to try to stay clear of all manner of injuries, not just hammies. But stiff-leg dollies or whatever you call them seem to have been implicated in one elite male athlete I was working with Not getting a hamstring injury for the seven years I coached him at international level. Before that, he had a hamstring tear every year (literally a tear every year). So while things weren’t broken, I felt it judicious not to change things.

Have you told those “coaches” that Asafa Powell does them every warmup? Not that Asafa’s program is pin-point perfect, as we have seen in the “Rieti” thread. But if someone runs so well, it amuses me that someone else can blythly blunder in and say all of it is bullshit.

[rapsmvp]

@kitkat1

Each to their own. Which coaches think they’re “worthless”?

I think they have a role to play. They are part of a number of strategies you use to try to stay clear of all manner of injuries, not just hammies. But stiff-leg dollies or whatever you call them seem to have been implicated in one elite male athlete I was working with Not getting a hamstring injury for the seven years I coached him at international level. Before that, he had a hamstring tear every year (literally a tear every year). So while things weren’t broken, I felt it judicious not to change things.

Have you told those “coaches” that Asafa Powell does them every warmup? Not that Asafa’s program is pin-point perfect, as we have seen in the “Rieti” thread. But if someone runs so well, it amuses me that someone else can blythly blunder in and say all of it is bullshit.

just some coach at a camp I was at said they weren’t worth while. I personally am using them.

btw, can you add in extra components like towing a sled or a weighted vest while you do them?

Thanks

[kitkat1]

@rapsmvp

just some coach at a camp I was at said they weren’t worth while. I personally am using them.

btw, can you add in extra components like towing a sled or a weighted vest while you do them?

Thanks

Hi rap,

I’ve seen athletes load them up with light sleds and also up slight inclines, but honestly I think the drill is not so much about applying impulse forcefully (for want of a better word) but more about applying it rapidly (and therein unlocking force). Therefore, a bit like plyometrics, I don’t really want to do anything to slow down the contact. I want to reduce the moment of amortisation, not extend it.

If you wanted to “develop” the drill, perhaps do it faster. Then if you can do it faster over 15 metres (by 3 reps with walk back recovery), maybe just extend the range (S2L) and so in that way load up the hammies. Suck it and see.

[kitkat1]

@kitkat1

Hi rap,

I’ve seen athletes load them up with light sleds and also up slight inclines, but honestly I think the drill is not so much about applying impulse forcefully (for want of a better word) but more about applying it rapidly (and therein unlocking force). Therefore, a bit like plyometrics, I don’t really want to do anything to slow down the contact. I want to reduce the moment of amortisation, not extend it.

If you wanted to “develop” the drill, perhaps do it faster. Then if you can do it faster over 15 metres (by 3 reps with walk back recovery), maybe just extend the range (S2L) and so in that way load up the hammies. Suck it and see.

The other things about this drill is how you do it.

I never wanted the athlete to kick out further than about 12 inches and preferably less. And the point of contact was ball of the foot and the idea was to work through the butt (and thereby extending through the entire rearside chain).

Once you’ve established Quality of Contact, then swing your arms faster and increase the Speed of Contact while maintaining that same Quality. I really do think it’s a nice drill, instructs in the process of locking the ankle and accelerating rearside looking for that pop up through the ankle,knee & hip joints for that lift good sprinters always get.

[boldwarrior]

@kitkat1

The other things about this drill is how you do it.

I never wanted the athlete to kick out further than about 12 inches and preferably less. And the point of contact was ball of the foot and the idea was to work through the butt (and thereby extending through the entire rearside chain).

Once you’ve established Quality of Contact, then swing your arms faster and increase the Speed of Contact while maintaining that same Quality. I really do think it’s a nice drill, instructs in the process of locking the ankle and accelerating rearside looking for that pop up through the ankle,knee & hip joints for that lift good sprinters always get.

i noticed a big difference when you simply change the Foot from toe down to dorsoflexion. Dorsoflex and hit the ground right, you really notice the “pop” your talking about. Point your toes down and nothing - you land too far ahead of centre of gravity and your legs “give out”

[system]

@popequique

what about alien abduction?

Haha! Give it time.

Rupert
CharlieFrancis.com

[rapsmvp]

@kitkat1

The other things about this drill is how you do it.

I never wanted the athlete to kick out further than about 12 inches and preferably less. And the point of contact was ball of the foot and the idea was to work through the butt (and thereby extending through the entire rearside chain).

Once you’ve established Quality of Contact, then swing your arms faster and increase the Speed of Contact while maintaining that same Quality. I really do think it’s a nice drill, instructs in the process of locking the ankle and accelerating rearside looking for that pop up through the ankle,knee & hip joints for that lift good sprinters always get.

thanks good insight