Sprint video

[mreoyn09]

Charlie,
Sorry about the video, its the best I can do since I train by myself and dont have someone to film me.

dr. sprint,
Thanks for the response and your critique. How do you slo-mo that video?

[Charlie_Francis]

@dr.sprint

From what I can see:

1. Leaning back too much which may be causing your head to tilt back and your arms to swing to close to your face.
2. Your foot during the flight phase is pointed down instead of parallel to the ground.
3. Posssible darting (tippy toes). You dont want to sacrifice power for frequency of stride.
4. You might be getting too vertical on your stride which is throwing the rest of your phases off.

My suggestions.

Try not to lean back. Try to get more extension horizontally on flight phase. Try to push off more with each foot strike instead of darting on your tippy toes.

Other then that. Not bad. Click on the video you can slo-mo you can see for yourself.

You must have better eyesight than me!

[dr.sprint]

I dunno.

Ted Williams spotted his friend from a plane once at 20,000 ft. Guy from boston spotted the same guy and recorded his dna from the same plane at 50,000 ft.

I doubt very much though that guy from bostons eye sight is better than cf’s.

B’s.

[mortac8]

@dr.sprint

I dunno.

Ted Williams spotted his friend from a plane once at 20,000 ft. Guy from boston spotted the same guy and recorded his dna from the same plane at 50,000 ft.

I doubt very much though that guy from bostons eye sight is better than cf’s.

B’s.

haha. jeez.

Charlie, if you have Apple Quicktime video player, you can play his original video (.mov) at good quality and move it one frame at a time with the keyboard arrow keys.
http://www.sendspace.com/file/c8sb5y

[dr.sprint]

You can click on the original video posted frame by frame by just clicking the screen. I froze it a couple times during each phase to try and decifer what was going on. We used to spend thousand of hours analyzing video tape of our practices. Thinking back I should have been studying.

Pause it on each phase… flight phase, take-off phase and landing phase. Im old school Im not sure what they are really called, but this works for me.

Just try and pause it with the click. Good luck my kittens. Im off to save the world.

B’s.

[mreoyn09]

Maybe this video of a 60m I ran yesterday will give Charlie and others a better look at my form. Sorry that its head on but thats the only way I can set up the camera to get a time.

http://s183.photobucket.com/albums/x109/mreoyn09/?action=view&current=60m6-13.flv

http://www.sendspace.com/file/cwji4j

Thanks!

[Charlie_Francis]

@mreoyn09

Maybe this video of a 60m I ran yesterday will give Charlie and others a better look at my form. Sorry that its head on but thats the only way I can set up the camera to get a time.

http://s183.photobucket.com/albums/x109/mreoyn09/?action=view&current=60m6-13.flv

http://www.sendspace.com/file/cwji4j

Thanks!

Saw the first one- hard to tell but seems ok from what i can see but the second link is NERO which doesn’t work on my comp.

[mreoyn09]

Both links were for the same video just with different programs in case people can’t view one of them. Thanks for viewing and responding.

[mortac8]

good job. now if i could only get my own guys out of Nike Shox and AirForce 1s…

[dr.sprint]

Thats a tough angle to see from. Form looks better than the other video. Hard to tell. Can you get that angle more elevated or have someone hold the camera?

Anyays…Nice track…where is that?

[mreoyn09]

@dr.sprint

Thats a tough angle to see from. Form looks better than the other video. Hard to tell. Can you get that angle more elevated or have someone hold the camera?

Anyays…Nice track…where is that?

I train alone so I have to just set up my camera on top of my training bag. I might be able to get somebody to film me this weekend which should give a better angle.

Yea it is a nice track. Its just a local high school track (outside of phila.) but it took me a long time to find it after getting kicked out of other tracks that were closed to the public.

[Silencer]

new spikes ? they look awesome

[mreoyn09]

@Silencer

new spikes ? they look awesome

Yea, addidas meteor. They are a whole lot different than the mid distance spikes I had. I ran a much better time with them too!

[Silencer]

i just looked at the vid again, im no expert but i dont think your footstrike is optimal, you need to do something about that leg… you are waisting time on the floor when u land like that and also, i dont know how effective the force production is on that angle.

I think i have the same problem, im not sure, so i’m interested on how to fix it.

[mreoyn09]

@Silencer

i just looked at the vid again, im no expert but i dont think your footstrike is optimal, you need to do something about that leg… you are waisting time on the floor when u land like that and also, i dont know how effective the force production is on that angle.

I think i have the same problem, im not sure, so i’m interested on how to fix it.

I assume you mean how my foot turns out on the landing… I know that looks weird and I am guessing its not optimal. As for how to fix it… I am not exactly sure. Some say its a glute/quad dominance over hamstrings and some say its due to tightness but I’m not sure. In my case I am guessing that both could contribute to the problem.

[Silencer]

Yea thats what i meant, i just dug “stretch to win” for ya, it talks about your problem i think

“what we commonly see with tight hips is that the knee and foot on one or both sides it turned outward. In what is considered a normal and relaxed position for the feet and toes may point out slightly, but the kneecaps generally still point straight ahead,. with a tighter than normal hip, the knee and foot will face significatly outward. Consequently decreasing speed and power and increasing the risk of injury.
Note your own kneecap and foot positions so that you can see if they cerrelate with tightness in your deep external rotators”

I will continue reading the book and tell you if i find anything interesting about actually fixing it tomorrow.

[rj24]

Ian, in your case I would try glute/piriformis stretches in conjunction with performing SMR on the whole gluteal area.

I have the same out turned knee problems (probably worse) and I have been slacking on the rehab work.

Ofir, if you could post that info up that would be most helpful. Thanks.

[tamfb]

@mreoyn09

I assume you mean how my foot turns out on the landing… I know that looks weird and I am guessing its not optimal. As for how to fix it… I am not exactly sure. Some say its a glute/quad dominance over hamstrings and some say its due to tightness but I’m not sure. In my case I am guessing that both could contribute to the problem.

ur glutes are too strong for your hammy and you are probably more quad dom.

[mreoyn09]

Silencer,
Thanks for posting that. I would also definitely be interested if you found any discussion on fixing the problem.

RJ,
Thanks for the tip. I have only really been focusing on my hip flexors in terms of flexibility and SMFR because they had been a problem. I did some glute and IT band stretching and foam rolling today at my internship training and they were tight and tender (during the rolling) so that is an area I need to focus on.

[Silencer]

its not complicated, basically what it says is:

Warm Up–>sMFR—>Stretch, it talks alot about undulated stretching and what not, just stretch that tight mofo statically for now.

Do it daily…

so what we wanna do is warm up with a defranco type warmup, then foam roll the glutes and then stretch with the goal of lenghtening gluteus maximus and deep rotators.

Best stretches:

1. gluteus maximus and deep rotators stretch:
   http://www.exrx.net/Stretches/GluteusMaximus/Lying.html

http://www.exrx.net/Stretches/GluteusMaximus/LyingWall.html

http://www.exrx.net/Stretches/GluteusMaximus/SeatedFloor.html

right after you finish this restoration session, check if your kneecap position improved and is more centered when your feet are slightly pointing forward, or in other words test your flexibility after every session and note results.