SPRINT FASTER: HEEL RECOVERY DRILLS & TECHNIQUES WHICH WILL MAKE YOU FASTER
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- Опубликовано: 23 ноя 2023
- In this video we go through a workout that’s designed to target key sprint muscles.
VIDEO TIMELINE
Intro:
Will show you drills which target the hip complex. The drills are part of a workout which was specifically designed to improve heel recovery.
To develop a connectivity between the brain and the specific muscles.
0.35min: Research
I go through in brief two pieces of sprint research which identified two specific sprint muscles - the semitendinosus (part of the hamstrings which play a key role in heel recovery) and the psosasmajor (a muscle which is crucial to lifting the hip).
The research is very sprint specific so do pause it and take a read.
Both these muscles displayed a greater cross sectional area in sprinters …
Don’t get caught up with overly targeting the quads, as example, by doing lots of squats. The hip musculature - everything else being equal - is more important.
Think of your hip muscles as the axel around which the legs spin.
1.58min: The workout
We started with walking pace drills which focussed on heel recovery. What we are trying to do is “direct” the heel recovery.
We want an oval/diagonal pull to get the hip to extend.
I discuss the concept of controlled heel recovery i.e. not bringing the heel all the way up to the bottom, to enable it to pull through more quickly.
Checkout @speedworkstraining on instagram
3.05min: Workout Part 2
Leg cycling drills with hands on hips
This throws all the emphasis of course onto the hips.
We used a number of variations - tighter circles and longer oval movements. These open up to near running technique.
3-4 reps over 30m of near running then followed after which the athletes began to use their arms whilst sprinting whilst again focussing on heel recovery.
We also did some drills where the emphasis was on pulling one leg through at a time (focus is on the “back to front” pull).
These were done with 3 steps between (same side leg works). The aim is to get hip extension.
4.30: Specific Transfer
This has been a theme of recent videos - I explain a little more here in respect of the subject matter of this video and also note that I will be covering this topic in more detail in future.
Specific weights exercises such as hip thrusts will not produce such a high level of transfer.
We also used the LilaExogen wearable resistance calf sleeves with one of the athletes - this was to specifically load the calf muscles.
5.15min: Putting it into sprinting
We did a number of runs building up to 90% where the last 15m or so would be really focussed on the heel recovery movement. To an extent it worked with some of the athletes and not with others.
I think that constant repetition of these and other drills is needed to get this connectivity and hip power.
6.01min: I analyse the technique of long jumper Ben and identify what he was doing well and what wasn’t working quite so well.
There are two examples where you should be able to see the difference - between a sprint where he achieved a directed heel recovery and another where he did not where his stride was more up and down compared to forward.
6.25min: More on Transfer
I reference last week’s video and transfer and the work of Anatoliy Bondarchuk and explain how I will make another video where I go into more specifics about his work.
Bear in mind that you can’t take certain elements in isolation and just apply it to your training. There is often much more to it.
7.00min: Summing up
7.35min: Become a channel member
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Your idea is helping many people. thank you
Many thanks. Glad to help you and others
Great tips
Other than hands on hips, any other exercises to focus striking down ? Its like I am afraid to strike down for some reason instead I land
Biceps Femoris is the outer muscle of hamsrtings and Semitendinosus is the inner one, they aren't marked properlly in the picture.
Noticed that too, biceps femoris is definitely on the lateral portion of the hamstring. His point is still understood thankfully
2:15 . . . heel to butt, rather than heel to hamstring ?
Yes, sorry a slip of the tongue - thanks for pointing out.
@@Johnshepherdtrackcoach long time subscriber. Always open to all thoughts.
Anatoly Bondarchuk is not a russian athlete, he is Ukrainian
Thanks for the correction did he compete for the USSR which may have led to me saying Russian. Thanks for the correction. Should have said Soviet perhaps??? Or Ukraine 🇺🇦