The lead leg is getting around the front better than before. The reach arm on take off looks ok, but try to pause the video around 51 sec at touchdown. Notice the extreme trunk rotation with the arm nearly completely behind the back. I have found trying to get the hand under the trail leg knee often stops the trunk rotation. When my athletes arm gets too high he rotates the same way. When he keeps his hand low its a thing of beauty.
ESTI - I did not know about the benefits of med ball throws. I guess that’s why I always pop-up near the start in my 100 races. I’ve read up some good exercises and how it can help with my start. I think it’ll help me a lot in the future. Are there any tips on using it? I was thinking about doing it between my drills in my warm-up…
IF you can, try to get the GPP download. It has all the info there for throws.
just out of curiosity - how fast do you guys think i can run for the 110MH (39")? At the minute, I definitely think I am capable of a low 15. Just by watching me go over the first/second hurdle, do you have any guess at how fast I can run it?
What’s the biggest difference between me and your near sub-14 hurdler ESTI? Is it raw speed or just technique or what is it? …
In these videos, how far apart are the hurdles? Regular height and regularly spaced? Take a look through my journal on 110H.
We have found our success and improvements come from reducing hurdle height and spacing so that touchdown times are rhtymic to the goal time. We are shooting for sub 13.60 and I look at various hurdle charts to get an idea of what the touchdowns should be and then put him in position to achieve those. At this point, the only time he goes full height and spacing is in a race. Ideally for him, 9 yard spacing at 36" leads to 1.0 splits from H2-6 in training. When we trained inside the hallway, it was 8.5 yards in trainers to get the 1.0 splits.
He is also very fast, running in the 10.80 range, having done training runs at 120m of sub 13.2 and 150 at 16.1 4 weeks ago. I have used the speed first for several weeks with some hurdle work and then went to hurdle specific work with minimal maintance speed/SE work.