I’m sorry, but this is just incorrect. Yes, you are right that I did not train them in the right way (which is the first thing I stated in my post ), but the alternatives that I have seen are no better.
Training the psoas when thigh is in neutral position to the thigh is just not going to develope any greater knee lift either. I should know, because I used to do all the split squat stuff ages ago. I’m not being funny, but that split squat stuff is old hat and antiquatted. It is not the solution.
Secondly, where did you get the idea that the thigh needs to be in line when training the hip flexors? That idea comes from your observation of bio-mechanics, but not an understanding of where power is developed.
When the foot leaves the ground in sprinting, the hip flexors are doing allmost nothing in that very moment (contrary to popular belief).
However, once the support leg has begun to touch the ground, the hip flexors of swing leg, imediately go in to about 3 g’s of power. It is at THAT moment where the hip flexors make the crucial differance. I can promise you the thigh is not supposed to be in line with the torso at that moment. Firstly because the torso is leaning forwards slightly. Secondly because the hips are tilted, far more so than what they are in most gym exercises. Thirdly, consider your own argument of front side mechanics. Because the theory of good front side mechanics invovles the step over cue - where ideally - the swing knee would be ever so slightly in front of support knee, when support foot touches ground.
Also, the power they express at that moment is more to do with anterior pelvic tilt (which creates a leverage advantage for the glutes and hams during running) and it creates angular momentum for the swing leg to whip forwards and upwards quickly, and only when other foot touches ground. So think how far forwards the thigh bone allready is, relative to the pelvic tilt, and at the moment where other leg, support leg, has just touched the ground. Not how far forwards it is relative to the parralel track, but how far forwards it is relative to the pelvic tilt.
If you look at the videos on Asafa Powell’s skeleton when he runs, the pelvis shift from anterior tilt, to posterior tils and back to anterior tilt on every single stride. It is NEVER EVER in a neutral position. It spends more time in antwerior tilt than in posterior tilt during each stride.
Even when it goes in to posterior tilt, (during first half of air bourne phase only) it is as much to do with the rear leg folding and there-by shortening its lever.
It was a long time ago that I did those resisted knee lifts, and I learnt my lesson at that time.
I can promise you that knee lift is more the result of positive shin angles and anterior pelvic tilt, creating great angular momentum, than all the split squats and standing knee lifts in the world. My previous eercises didn’t help, and I’ve got to tell you that split squats will not help the situation either.
If anything, bulgarian split squats would make the problem worse, and increase rear side mechanics. Think about it, the bulgarian split squat is only teaching you to manage stability with a rear leg far up behind you - which would carry over negatively to your sprinting.
If you think it adequately trains the hip flexors, just because it is stretching them and strengthening them at the same time, that is not going to develope their ability to swing forwards and upwards fast in a sprint. I should know, I did that split squat stuff in the past myself. (I’m faster now - significantly - than I was back then.)
I can’t believe the comments in this thread. we’ve got people actually trying to get rid of their anterior pelvic tilt, no doubt they have been reading articles on other websites, posted by pilates experts, chiropractic and general sheep, who know nothing about track and field.
I made that mistake a long time ago, and I’m glad I’ve moved on since then.
Also, copy and paste this in to your browser, and have a quick 2 minute read: You’ll have to scroll up the page a few paragraphs above the photo.