What Needs to be Strong to be Fast? (Part Two)
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- Опубликовано: 6 сен 2024
- What Needs to be Strong to be Fast? (Part Two). This is part one of a presentation on speed development.
This presentation was a part of TFC Chicago 2023.
Too many times, in amateur athletics, an athletes career gets cut short based on the fact that they are simply just not fast enough to play “at the next level”. Whether it is a 40 yd dash, 60 yd dash or a big vertical jump, we aim to get you the times and heights you need to turn heads and get noticed.
Slowguyspeedschool.com
Instagram: Coach Chris Korfist
I knew this for some time. There was a very good paper back then showing all the muscle and joint torques during different running speeds.
It pretty much resambles what you said. Hips create high positive work/energy in flexion and extension. Knees mostly absorb (negative work). Highest forces/torques at terminal leg swing (hips, hamstrings), inital leg recovery (hip flexor, iliopsoas, rectus) and early stance (soleus). Muscle forces up to 9x BW @ ~9m/s!
I did use this information and experimented with specific exercises. I mean really good, specific ones. Not those leg swings you are showing. And i got results! I mean real results like improving top speed 3-4 km/h (2+mph) radar measured! I want to share those exercises. Maybe you will find them usefull. You have a much greater benefit.
Fantastic improvement.... Could you please elaborate on the specific exercises that you had done to gain those sort of speed improvement. Thank you.
you need to see it and i need to talk about it too.@@ssreeni00
why don;t you make a video about those exercises and explain it ? I am really curious... how many sets, reps, rest between sets, how many times per week ? Also, how did your track training look like each week ?@@Leonidas-eu9bb
maybe i will do. But it seems you won't understand it anyway. Sets, reps, rest doesn't really matter! If you are into training for speed and power you should know that all exercises must be performed with max intent without any fatigue. This means 2-5 for reps sets and rest. At the end it's highly depended on ones CNS. @@decathlete2000
can't wait for the videos and explanations.@@Leonidas-eu9bb
Great info and the added exercises are much appreciated. Thanks.
Excellent class! Superb stuff!
Many thanks Coach.
Wow! Thank you!
Great work/ Data Coach ! Thanks for sharing your brilliant life’s work !
Thank you for the drills at the end of the video
excellent content. also thank you for sharing these exercises!
Great presentation, thank you! Would you recommend applying some of these exercises as a special warm up before a speed day, or maybe as part of an x-factor routine? Thank you , again
Amazing
insightful, thanks
Big fan of your work. My 12 year old daughter is all RPR and using the ankle rocker course work. Focused on paoas strengthening and general conditioning with atomic workout and soccer. Love the info and looking to implement a solid plan and reading triphasic. What should be the next step as I use speed training for the basics of warmup and general conditioning? We do enjoy playing basketball for training and fun as well.
Love this. I’ve been using leg cycles with my soccer team and added a Overspeed element by having a partner push the hiked leg down. The athlete has to pull the heel through back to the hiked position as fast as they can. For the Lila sleeves, what are the advantages of the weights in front on the shin vs in the back on the calf?
What shoe’s would you recommend for sprinting and jumping
this was very informative! Are these exercises on your site ?
Where do you get the bands?
How do we attend these classes?
Where can I buy those bands ?
search "power bands"