VMO and GCT

[flettotenko]

How different are these hops from pogo jumps?(perhaps just the power or range of motion on the ground - pogo jumps more powerful, as well as further distance covered)

Would it be with a ball of foot(forefoot contact) continuous hop with ballistic propulsive characteristics or land heel to toe stopping, then propulse?

[flettotenko]

Regarding the vmo and bow legged sprinters( asafa powell, daniel bailey, craig pickering) will it always be inherently inactive more-so than other sprinters with less tibial varum(more towards knock knees- usain bolt, tyson gay, nickel ashmeade)?

[flettotenko]

@T-Slow

Try it exactly as stated by Charlie, as he prescribed using the arms when doing the hops. The arms will be out of the equation if you use a skipping rope. I recall him stating he was not a fan of skipping ropes.

I have used a similar hops prescription before (as suggested by Ange) on a day when an athlete has looked flat or lethargic. It works!

Yes they definitely seem to have worked for a friend of mine whom is bow-legged. Basically as of late( past couple of months - while sprint training 2x a week) he feels as if he wasn’t getting much out of his A and B skips in warmup before his short accels/speed work, due to his foot striking/skipping always occuring( and seeming to remain throughout stance phase) on the outside portion of his foot(rather than the inner - the great toe joint).

Since he’s added these ‘vmo hops’ over 10m for 3 reps before his skips, he feels like they’ve enabled him to acheive a better feel( for him personally in his mind) while executing his skips(dorsiflexing recovery ankle while stance ankle/foot fully activated through the great toe joint)

[T-Slow]

@flettotenko

Yes they definitely seem to have worked for a friend of mine whom is bow-legged. Basically as of late( past couple of months - while sprint training 2x a week) he feels as if he wasn’t getting much out of his A and B skips in warmup before his short accels/speed work, due to his foot striking/skipping always occuring( and seeming to remain throughout stance phase) on the outside portion of his foot(rather than the inner - the great toe joint).

Since he’s added these ‘vmo hops’ over 10m for 3 reps before his skips, he feels like they’ve enabled him to acheive a better feel( for him personally in his mind) while executing his skips(dorsiflexing recovery ankle while stance ankle/foot fully activated through the great toe joint)

I believe that is virtually the exact same prescription that Ange suggested to me- up to three sets out to about 10 metres. I tend not to vary much from what she suggests, as she knows way more than I do. I was lucky enough to watch her a couple of times this summer when she rehabbed an injured athlete, and it was an amazing experience. The attention to detail I saw during the warmup of the injured athlete she was working with was just out of this world. There was constant adjustment, and the athlete was only asked to do tasks he could accomplish. Adjustments were instant, and the athlete felt an obvious sense of accomplishment when his workout was complete. It made me rethink everything. I’m hoping some new products come down the pipe soon that share some of this info!