within 6 steps your lower body is in the upright position.
i assume the advice would be to extend the “pushing” position further into my accel? any advice on cueing to do this or is it kind of a you just have to froce it at first type of thing?
fri july 22
functional warm up
1500m grass tempo
(1,1,1
1,2,1
1,1,1
2,1,2)
jump rope
friday lifting
static stretch
notes:
-hammy felt fine today, just made sure to stay mega hydrated
-doms on biceps, abs and pecs
-tempo was probably slower than usual and felt a bit harder, likely due to in part the 100* weather my area is experiencing 
i stil prefer it training wise to the frigid fall/winter/spring, haha
stand normally and sight the ground 10m away, keep that position. Push your bum back like you are doing a squat do not bring your knees forward.when you lift your heels off the ground you will overbalance forward, the further the overbalance the faster the acceleration.
ok, ill try that, thanks!
sat july 23
dynamic warm-up w/ backflip and human flag added
5x28" hill runs r:6’
warm-down
circuits c
static stretch
frisbee
notes:
-minor hamstring soreness, pecs and biceps still tender
-practiced stepping down (i think that’s the key to my hip height issue), keeping my arms closer to 90* and exiting at a lower angle during my warm up accels
sun july 24
weigh in -> 146
static stretch
self-massage
Tennis
swimming
hot tub
mon july 25
dynamic warm up w/ flip and human flag added
technique work (starts, hills and flys)
jump rope
75 contacts plyos
functonal warm up
mon weights
static stretch
notes:
-didn’t really keep track of volume today but worked on transfering running a form to top speed mechanics and exiting lower and getting my hips more through at the start
-i know stopwatches arent great, but i set up a 30 and ran it 2pt and did the stopwatch myself (clicked it on first movement and when my chest went by the 30) and got a 3.91. all i did was exit a bit lower and tried to accel through the 30. we’ll see if that mentality really workes when i get video time on thursday
tues july 26
functional warm up
18’ run
jump rope
circuits a
tues weights
static stretch
notes:
-soreness getting less significant as im adjusting to a heavier workload again. still felt it a bit in quads, glute, obliques, triceps and abs
-in warming up i did a couple a runs into a fly and a 3pt start trying to exit with more force directed horizontally as opposed to vertically and it felt good, cant wait to try out these adjustments on thursday
You won’t be disappointed, I was a starter for 10 years before I started to coach the start. It gets more involved but that should be enough to get you where you want to be.
thanks for the support! i’m not quite sure of what your last sentence means tho…
wed july 27
weigh in -> 149
elliptical warm up
static stretching
self-massage
thurs july 28
dynamic warm up w/ backflip and human flag added
spike build accel
3x30m full recovery 4.10, 4.07, 4.10
3x30m fly full recovery (30m build, 30m build, 40m build) 3.40,3.17,~2.9 (1.00 for last 10m)
3x standing vertical (all around 32")
1x500m 1:27
functional warm-up
thurs lifting
circuits c
static stretch
tennis
notes:
-pr’s all around today. wind was pretty negligable and was a headwind if blowing at all yet i managed to run bests in all three tests. vertical wasnt as great as its been but i guess thats to be expected after a better than normal running session
-all times are from video frames
-in the 30m i tried to keep lower longer and it seems to have worked as with no tailwind i still ran my best. i liked the fly much better with a larger run-in, one can see my time improved a lot. i just kept running a’s in my head and my hip height, rom and such looks much better
3 pt start from today, exited lower. i overstride a tiny bit but i have more force being applied backwards instead of down which are pluses
vertical jump from today, bit lower than usual (i can get rim most of the time) im trying to reduce my angle before jumping bc its kinda deep. produce force more quickly is the goal
you have to show the coach you have sub 11 potential to be on a track team is where you want to be. Running fast:-controlling your cog in a forward plane and having a training plan is not the whole equation.
Shift the butt forward in front of footplant don’t shorten the stride length
You are taking off flat footed with knees forward. Try transferring weight backward by having the knees back, heel up and toes dorsiflexed. The goal is to make the jump more quad dominant with less ground contact.
yes yes, of course