Thanks Bold yes things are starting to come together at last. Deciding to cut short a terrible season and the massive programme changes this winter (cross training, upper and and lower split rather than full body workouts, no SE past 150m and lower volume workouts) were the right call.
Will be interesting to see in say December when the regular massages have been in place a while and I’ve had some races under my belt.
Re the groin, while not an issue presently the right side was a bit tweaky at times over winter. Have got used to new foam roller enough now to be able to work hip flexors with it.
Re hip height yes it is is [b]much /B] better and actually the most I noticed it was last Mondays tempo session.
Looking good John
What are the first skips called? Are those the “skip bounds” on the template?
My RRLL’s look more ‘dangerous’… I’ll tape this weekend and have some ‘expert’ tell me if I’m destroying my legs :o
Your alternate leg bounds look fluid…
I would like feedback on the double leg hops, as I’ve never seen them demonstrated the way you do them (I’ve seen then more done ‘on one spot’, with emphasis of toes-up, or in the style of depth-jumping, with little ground contact time).
On the 2nd skips - i would focus on more front side mechanics - ie, higher knee drive ect. And it’s a good time to focus on the arm mechanics too. They open up too much behind you again…
Perhaps also focus on being “taller” - which should lead to more hip height, foot landing under COG that type of thing.
Otherwise, looks good.
I do em all.
Thighs, all 4 heads take 3 x different passes to get into them
Groin - basically same as Medial Thigh - i use a foam roller
Hip flexors and TFL/ITB - i use a mediball
Glutes - i use a Mediball
Hammies - i use a 5kg dumbbell
Calfs - use a 5kg dumbbell
Lower back - use a small foam ball
Shoulders - small foam ball
Just make sure to stretch afterwards
For me - my most often muscle group is the Hip Flexors - it really makes a huge difference having them loose
Dumbbells were the only thing to really get into my hammies - was a life saver.
I do em all.
Thighs, all 4 heads take 3 x different passes to get into them
Groin - basically same as Medial Thigh - i use a foam roller
Hip flexors and TFL/ITB - i use a mediball
Glutes - i use a Mediball
Hammies - i use a 5kg dumbbell
Calfs - use a 5kg dumbbell
Lower back - use a small foam ball
Shoulders - small foam ball
Just make sure to stretch afterwards
For me - my most often muscle group is the Hip Flexors - it really makes a huge difference having them loose
Dumbbells were the only thing to really get into my hammies - was a life saver.
In addition to what Bold is suggesting also do hurdle walkovers and over / unders. IMHO they are under rated, to be able to do them like Ange does in the GPP DVD takes a lot of flexibility!
Yep, pretty much.
The Lateral Heal (the outside head) you’re bascially on only one leg with all your body weight on that leg - It typically hurts like all Buggery.
To get used to it, basicaly my legs were shocking, i had to use Two foam rollers to take the pressure off a bit. I can now use a Mediball most times it is now that much better.
John is correct, IF you cannot do Over’s n Unders, then you’re too tight.
you can vary the height of the under so should be able to, what I was meaning was the low setting (Women’s 400m 30 inches / 76.2 cm) Ange and this guy is shown doing…still a work in progress for me
