I enjoy your videos, thee are very informative, I have a 13yr old daughter she is jumping 18'5''. what should she work on during the offseason here in the states?
This is not an easy question to answer, not knowing so much about your daughter's strengths and weaknesses. However, speed and technique are key and run-up accuracy and confidence, so if you trained those elements regularly over three sessions week you'd not go too far wrong. Couple that with the gradual introduction of plyometrics (low intensity more reactive) and also some exercises for greater robustness and balance and you'd have a workable programme. Take-off drills; running drills; balance work; core and robustness, acceleration, top end speed; technique runs (60-100m at 80 plus %), run-ups (broken down into their phases and practising each i.e. stage 1, stage 1+2 & 123, i.e. to board often with a token take-off; pit work
I'm not a specialist high jump coach and only know the basics, although I coach the event mainly with multi-eventers. I'll give it some thought or maybe see if I can get someone to contribute. Thanks for your support
For Conditioning... is it alright to do repeats of your specific event in full intensity mimicking championship meets or should conditioning runs be done at slower intensities?
If you want to run fast (and faster as training accumulates) then you need to run fast regularly and train at competition speed and requirements. If you always run sub maximally you'll never get quicker. You need to get physically and mentally able to move as fast as possible and the key to this is maximal output. Obviously you'd not sprint everyday but the main thrust of your workouts would be this goal. So, you'd work acceleration, top end speed, speed endurance etc all with that goal in mind. In terms of weights you'd be looking at max power output work too i.e where you try to move a heavy weight as quickly as possible. Then for plyos, you'd be looking at reacting to the ground as quickly as possible. Cycle your training with easy days and recovery weeks but always focus on quality. Hope this gives you an idea.
Why is it that some sprinters bring their legs from their butts to a knee flexed position however many sprinters don’t bring their foot all the way to the butt but around knee height. Is this an anatomical issue or a strength issue or a faulty bio mechanical pattern?
From what I understand there's a new technique to sprinting where the objective is to not have quite such a high heel recovery and to lead via the hip with the kneel in rapidly accelerating the leg from front to back. The lever being a little shorter comes through that bit quicker and is believed to create more force onto the track at foot-strike. In the UK we have been made aware of this via the work, for example, of Loren Seagrave... I try to get my sprinters to work on the hip drive and pull through and if you do it you can feel more face being generated...
This video touches upon the lower heel recovery, with particular reference to acceleration. I'll look into creating a video on top end speed and rear-side dynamics in future. Hope this helps.
Re protein, yes that's a good idea, however the best way to consume protein is throughout the day. There's a video on the channel made with a colleague where we talk about how to use protein to boost sprint performance, the types of protein and best sources and amounts to take. Here's the link: ruclips.net/video/eHzn9nRIk8A/видео.html Re ice baths... they actually can hinder recover... I'd recommend that you go for a contrast type treatment i.e. alternating a minute of hot water with a minute of cold... you can do this in the shower (on your legs not necessarily all over!). This will get the blood flowing more round your body by opening and closing blood vessels thus removing waste products that accumulate after a workout. Hope this helps,
Lots of videos already available. Also toe drag may not be the optimal start technique as per research. But if you like it then use it. Many athletes have been successful with it.
A while back I did do a small piece of a video on this and it provoked some debate as to whether it's a good idea... here's the video link ruclips.net/video/f-FZzT12LRE/видео.html Key seems to be a low heel recovery... and the clearance from the blocks on the first steps in particular may benefit more from a toes down position, to aid the drive position (push forwards and out and not up) and that's possibly led to a conscious/unconscious toe drag amongst a good few sprinters.
This is an interesting way of training not to sound rude or pretentious but I wonder is this a common way of training in the UK. As you mentioned the American way of conditioning is different, specifically when it comes to general training. Do you think your method of training is better especially since America has dominated track and field for a long period of time. I'm not trying to say this to sound rude or that I know better than you I'm really just curious to hear your analysis. Great video as always.
America has simply put a larger population with more ethnic diversity. So higher incidence of individuals with athletic talent. Also they have a sunnier climate (this may actually be a bigger factor) which allows more outdoor training and positive adaptations from sunlight. Also track is more popular there. And the popular sports basketball and American football have high transference to track.
That's fine, it's all part of the debate! And kicking ideas around is the way to learn and develop both as an athlete and a coach. I will say that many US coaches do use the specific approach. Rather interestingly, with my work as a writer for Athletics Weekly, I received a book of interviews with elite coaches from around the world (mostly track) and they all tended to favour the undulating periodisation/block approach and the keeping of the specific qualities of an event very near at all times in the training cycle. Vern Gambetta for example, says this on the general build-up phase: “I call it dulling the knife. They (athletes) started razor sharp and we just dulled it for three months. We took away the fine coordination they had.” There's actually a lot of research that indicates that step periodisation (classical models) don't work and were founded on shakey foundations. They just entered coaching folklore as they were "soviet" and engineered as it were. What do you think then? Are you a supporter of building the base and getting sharper over time?
John Shepherd track & field coach - author & editor I'm not sure I'm just an athlete but I have just always been trained through the general strength way and some of the athletes I follow on RUclips who are Olympians and gold medalist Olympians also use that way. I was just curious to know the pros and cons of each way and why the general strengths path seems to be followed by a lot of high-level athletes if it is redundant.
Excellent job John
Many thanks glad that the video has helped 👍🏽🙏🏽
Great info as usual ! I am looking forward to your videos ! Coach from Canada .
Thanks so much great detailed response
Great to know I share a simular conditioning philosophy as such a renowned coach
Many thanks and no more renowned than all coaches who put the time and the effort in to try to improve those they coach! All the best.
Great information!! 👍🏾👍🏾
Many thanks!
GRIT Athletics
thank you for the information. what are some basic drills or programs to increase her stride turnover?
I enjoy your videos, thee are very informative, I have a 13yr old daughter she is jumping 18'5''. what should she work on during the offseason here in the states?
This is not an easy question to answer, not knowing so much about your daughter's strengths and weaknesses. However, speed and technique are key and run-up accuracy and confidence, so if you trained those elements regularly over three sessions week you'd not go too far wrong. Couple that with the gradual introduction of plyometrics (low intensity more reactive) and also some exercises for greater robustness and balance and you'd have a workable programme.
Take-off drills; running drills; balance work; core and robustness, acceleration, top end speed; technique runs (60-100m at 80 plus %), run-ups (broken down into their phases and practising each i.e. stage 1, stage 1+2 & 123, i.e. to board often with a token take-off; pit work
Send long jump basic exercise videos
Hello I love your videos do you have any excerises for a high jumper.
I'm not a specialist high jump coach and only know the basics, although I coach the event mainly with multi-eventers. I'll give it some thought or maybe see if I can get someone to contribute. Thanks for your support
@@Johnshepherdtrackcoach thanks for responding
For Conditioning... is it alright to do repeats of your specific event in full intensity mimicking championship meets or should conditioning runs be done at slower intensities?
Depends on the adaptation you want to develop with the training.
If you want to run fast (and faster as training accumulates) then you need to run fast regularly and train at competition speed and requirements. If you always run sub maximally you'll never get quicker. You need to get physically and mentally able to move as fast as possible and the key to this is maximal output. Obviously you'd not sprint everyday but the main thrust of your workouts would be this goal. So, you'd work acceleration, top end speed, speed endurance etc all with that goal in mind. In terms of weights you'd be looking at max power output work too i.e where you try to move a heavy weight as quickly as possible. Then for plyos, you'd be looking at reacting to the ground as quickly as possible. Cycle your training with easy days and recovery weeks but always focus on quality. Hope this gives you an idea.
what are the work in speed traing how sets of weight traing and how many jumps in speed
Why is it that some sprinters bring their legs from their butts to a knee flexed position however many sprinters don’t bring their foot all the way to the butt but around knee height. Is this an anatomical issue or a strength issue or a faulty bio mechanical pattern?
From what I understand there's a new technique to sprinting where the objective is to not have quite such a high heel recovery and to lead via the hip with the kneel in rapidly accelerating the leg from front to back. The lever being a little shorter comes through that bit quicker and is believed to create more force onto the track at foot-strike. In the UK we have been made aware of this via the work, for example, of Loren Seagrave... I try to get my sprinters to work on the hip drive and pull through and if you do it you can feel more face being generated...
John Shepherd track & field coach - author & editor could you do a video with some drills and progressions showcasing this technique ?
This video touches upon the lower heel recovery, with particular reference to acceleration. I'll look into creating a video on top end speed and rear-side dynamics in future. Hope this helps.
should i take protein and do a ice bath after a workout to recover?
Re protein, yes that's a good idea, however the best way to consume protein is throughout the day. There's a video on the channel made with a colleague where we talk about how to use protein to boost sprint performance, the types of protein and best sources and amounts to take. Here's the link: ruclips.net/video/eHzn9nRIk8A/видео.html
Re ice baths... they actually can hinder recover... I'd recommend that you go for a contrast type treatment i.e. alternating a minute of hot water with a minute of cold... you can do this in the shower (on your legs not necessarily all over!). This will get the blood flowing more round your body by opening and closing blood vessels thus removing waste products that accumulate after a workout. Hope this helps,
it would be awesome if could you talk a bit about the toe drag and give some drills for it
Lots of videos already available. Also toe drag may not be the optimal start technique as per research. But if you like it then use it. Many athletes have been successful with it.
A while back I did do a small piece of a video on this and it provoked some debate as to whether it's a good idea... here's the video link
ruclips.net/video/f-FZzT12LRE/видео.html
Key seems to be a low heel recovery... and the clearance from the blocks on the first steps in particular may benefit more from a toes down position, to aid the drive position (push forwards and out and not up) and that's possibly led to a conscious/unconscious toe drag amongst a good few sprinters.
This is an interesting way of training not to sound rude or pretentious but I wonder is this a common way of training in the UK. As you mentioned the American way of conditioning is different, specifically when it comes to general training. Do you think your method of training is better especially since America has dominated track and field for a long period of time. I'm not trying to say this to sound rude or that I know better than you I'm really just curious to hear your analysis. Great video as always.
Of course I also understand that different doesn't mean wrong.
America has simply put a larger population with more ethnic diversity. So higher incidence of individuals with athletic talent. Also they have a sunnier climate (this may actually be a bigger factor) which allows more outdoor training and positive adaptations from sunlight. Also track is more popular there. And the popular sports basketball and American football have high transference to track.
That's fine, it's all part of the debate! And kicking ideas around is the way to learn and develop both as an athlete and a coach. I will say that many US coaches do use the specific approach. Rather interestingly, with my work as a writer for Athletics Weekly, I received a book of interviews with elite coaches from around the world (mostly track) and they all tended to favour the undulating periodisation/block approach and the keeping of the specific qualities of an event very near at all times in the training cycle. Vern Gambetta for example, says this on the general build-up phase: “I call it dulling the knife. They (athletes) started razor sharp and we just dulled it for three months. We took away the fine coordination they had.”
There's actually a lot of research that indicates that step periodisation (classical models) don't work and were founded on shakey foundations. They just entered coaching folklore as they were "soviet" and engineered as it were. What do you think then? Are you a supporter of building the base and getting sharper over time?
John Shepherd track & field coach - author & editor I'm not sure I'm just an athlete but I have just always been trained through the general strength way and some of the athletes I follow on RUclips who are Olympians and gold medalist Olympians also use that way. I was just curious to know the pros and cons of each way and why the general strengths path seems to be followed by a lot of high-level athletes if it is redundant.
The4J's D'souza I don't think that's the reason take a look at Jamaica or any other island nation.