Thanks, the idea of jogging a warm-up in sprint form, will be very valuable for my daughter who has been struggling moving from distance form to sprint form
@Johnshepherdtrackcoach
2 жыл бұрын
No problem. Another thing is to always be on top of what we call “strides” - prelim runs early in a session used as part of the warm-up. I do however call these technical runs instead - and I think that terminology probably gives up the idea as to what we are trying to achieve with them. The runner needs to focus on good form and not ”just run”. I may suggest they focus on arm action, heel recovery and so forth … it’s all about the mind connecting with the muscles to create greater lasting transference. Thanks for passing by and good luck
@maryblanda4489
2 жыл бұрын
Thank you , thank you 💖 you helped me run fast today. I haven't been able to Sprint since I was hit by an 18-wheeler 10 years ago.
@aroonkeroor5546
2 жыл бұрын
Super sir workout
@마이바이-h6u
2 жыл бұрын
Seriously the most useful step by step workout content.
@Johnshepherdtrackcoach
2 жыл бұрын
Many thanks! This one may also be of use: kzitem.info/news/bejne/r3evuoGpsquLf4I
@마이바이-h6u
2 жыл бұрын
Greeeeat Content Thanks
@TeamTurboSpeed
4 жыл бұрын
This has great content. It is rare to find coaching videos that are not full of fluff! Great Job coach! I look forward to your next videos. All the best, Coach Chris Turbo
@Johnshepherdtrackcoach
4 жыл бұрын
Many thanks 🙏🏽.
@silasnew15
4 жыл бұрын
Nice video! Never thought of working on heel recovery in the forward lunges, great drill.
@Johnshepherdtrackcoach
4 жыл бұрын
Just one way I thought of developing a movements that’s a little more specific (although I don’t think I’m the first to think of this)... I’ve quite a few others like that. Thanks
@rivo1306
3 жыл бұрын
Awesome lesson! I have learned a lot from you. Cheers from Brazil 👟
@Johnshepherdtrackcoach
3 жыл бұрын
Many thanks 🙏🏽 🇧🇷 🇬🇧
@lamrof
4 жыл бұрын
Very good upright stance with high hip. Only issues is in engaging reflexive mechanics to move the legs up and down.
@i.brancheabdullah306
4 жыл бұрын
Another Classic demo vid. Happy to see you are actually demonstrating
@Johnshepherdtrackcoach
4 жыл бұрын
🙏🏽👍🏽 In lockdown it’s been difficult to do the videos I would normally do. So, as I’ve been training more I thought why not do some myself. How did you find the link for this? Just out of interest as this one is not live live!
@miketsak2104
4 жыл бұрын
Really nice good explanation and demostration as always!! Thank you!!!!!
@Johnshepherdtrackcoach
4 жыл бұрын
Mike, Thanks, all being well I'll do another one soon. Stay safe
@syedmohdgulamasghar8809
3 жыл бұрын
A nice vedio on sprinting technic and work out . 🏃💐
@Johnshepherdtrackcoach
3 жыл бұрын
Glad you liked it
@stan657
4 жыл бұрын
Excellent!!
@Johnshepherdtrackcoach
4 жыл бұрын
Many thanks and good luck with the workout and your training. 👍🏽🏃🏾♂️🙏🏽
@waynefoster2264
4 жыл бұрын
Always excellent
@Johnshepherdtrackcoach
4 жыл бұрын
Many thanks Wayne! Hope all is well.
@saiddaadaa654
4 жыл бұрын
Good شكرا لك صديقي 🙌🙋❤
@ognqnognqnov1847
4 жыл бұрын
Thx for the video nice like always ,keep going ...
@gokuljaras1998
2 жыл бұрын
💯💯
@clarestjohn-coleman8495
4 жыл бұрын
Tried this one today - enjoyed it. Managed most of the drills though not sure about my form on some of them! Couldn't manage the running hops yet. How many times a week should I do this workout?
@Johnshepherdtrackcoach
4 жыл бұрын
It would depend on what other training you are doing and what you are used to but I’d suggest two times - noting that the two “speed” workouts don’t need to be identical ... I plan to do another filmed one soon to show some variation. There is another park workout on the channel too which could be an alternate also. Thanks 🙏🏽
@ownstyleofb4111
3 жыл бұрын
Thanks sir..from india
@Johnshepherdtrackcoach
3 жыл бұрын
Glad that the video has helped you. Stay safe.
@MsCourteney
4 жыл бұрын
While on lockdown, could you prepare a few tips for sprint and jumps training specifically for Masters athletes?
@Johnshepherdtrackcoach
4 жыл бұрын
Okay, I will look into this. I had a similar request recently. Is there anything that you specifically wanted to know about - or was it more of an overview?
@MsCourteney
4 жыл бұрын
As a W55 combined events athlete and primarily jumper, I suppose I would like to know if there are adaptations to standard drills that would lessen the risk of injury to joints and/or muscles. Just as in the fly starts, for example. Thanks! @@Johnshepherdtrackcoach
@mistbornallomancer3575
4 жыл бұрын
Thank you for this video ❤ can u make one for increasing stamina please??
@Johnshepherdtrackcoach
4 жыл бұрын
I will look into this - do you mean stamina for sprints or for endurance running?
@mistbornallomancer3575
4 жыл бұрын
@@Johnshepherdtrackcoach mostly for endurance running (sports like cricket and football)
@totallyraw1313
4 жыл бұрын
Looking good, John! Have you ever thought of competing in masters sprinting?
@Johnshepherdtrackcoach
4 жыл бұрын
A few people have said that! I think once lock-down is over and I'm back to regular coaching then I'll be time pressed. However, COVID no doubt as it has with many others, will lead to reassessment of life ... and ive really enjoyed taking myself over to that park in particular and training. Who needs a track? 😂 ... suppose for me it's a different version of the same. So re competing never say never and I'm feeling better for it too ... How's things with you?
@totallyraw1313
4 жыл бұрын
@@Johnshepherdtrackcoach Glad you're enjoying your training, John! It looks like a nice park. I feel 100% recovered now. Thanks for your concern.
@MrTrackman100
3 жыл бұрын
@@Johnshepherdtrackcoach Love to see you compete in master meets. I'm MUCH older than you and track meets are uppermost in my retirement years. That's why I appreciate and follow your sprint videos---they become an important asset for my competitive endeavors. World master meet in Finland, July, 2021 and USA/TF master championship meet in Sacramento, July 2021. Maybe see you there?
@mroy757
2 жыл бұрын
i like ur teahing
@Johnshepherdtrackcoach
2 жыл бұрын
Many thanks and I'm glad that it's helping you and others
@sprintfts3716
4 жыл бұрын
Thanks for another decent video. I was wondering if you could answer one question. My flying 30m is quite slow (at least when I measure it in Sony Vegas the result is somewhere around 3,47-3,5. But my ground contact time is 0,11 on average,I measure this in slow mo). So I know that relatively fast sprinters ( at least for me 3,1-3,2 runners are fast) stay on the ground for 0,1-0,105 seconds. My ground contact time isn't that slow in comparison with my peers,because they stay on the ground about 1,2-1,5 and they run 3,3-3,2. What's wrong with my speed? Maybe I just apply less force while staying on the ground? Or maybe I just come off the ground too early and I unnaturally harm my technique?
@Johnshepherdtrackcoach
4 жыл бұрын
Hmm, good questions and good use of stats. It's all about applying max force in minimum time. A longer contact could result from faulty mechanics and/or lack of leg stiffness. Leg stiffness being crucial for max velocity. Your contacts times being in the slower range probably indicate this needs to be improved. In the video there are some drills that will help this and there are a lot more elsewhere on the channel. So, I'd say that your initial conclusion was probably correct (not the part about coming off the ground too early ... my logic would say you would have faster ground contacts if you did this). Also to physically do that would be very difficult if not impossible. Look to how you strike the ground in the stance position ... see where your knees are (they should be near to each other), look at your hips and body weight I.e. That you are not sitting back. Also your foot and dorsi-flexion. Some of these technical considerations may point you in the right direction. In terms of improving leg stiffness, drop jumps will be a great leg stiffness developer. Hope this helps and thanks for the comment. 👍🏽👍🏽
@sprintfts3716
4 жыл бұрын
@@Johnshepherdtrackcoach Thank you,you're definitely correct. My right foot strikes the ground about 6,5 inches in front of my hips. It's probably because of my poor coordination. We in Russia usually say ''To run fast,you need to run fast'' (of course to improve neuromuscular coordination). That's Valery Borzov's phrase,you've probably heard of him. So I think I'm young and unexperienced,mostly I just need to run fast,and do plyos,and drills. Correct technique will come after a lot of practice and repetition.
@Johnshepherdtrackcoach
4 жыл бұрын
Yes Borzov I know of him of course! I met Igor Ter Ovanesian (although Armenian I believe, when he was Russian coach when I was an athlete). Striking in front of your hips will apply braking forces and that may well explain your contact times being longer. Good luck and let me know how it goes. 👍🏽
@tripledouggie974
4 жыл бұрын
Not sure if you’ve mentioned this before but when is comes to warming up how long do you jog for? I’ve had few coaches with different ideas. I’ve had one who has the athletes do two laps around the track and my current coach who does 9-11 mins of jogging before drills. Overall the drills are similar and I don’t really mind the jogging just wanted to know what your thoughts are.
@Johnshepherdtrackcoach
4 жыл бұрын
As much as you need to elevate body temp. It could be a lap or two ... 9-11 mins to be is too much particularly in-season - if you do basic drills as indicated that have an aerobic element and a prepping of the bodies energy systems - don’t want to be plodding around the track unnecessarily to me! Cheers
@tripledouggie974
4 жыл бұрын
Thanks ‼️
@jeffreyohlwiler2369
4 жыл бұрын
So I have been trying to work with my athletes on ankle stiffness to increase speed by decreasing mushing at the ankle and foot to ultimately decrease contact time. I am trying to find the best combination of exercises to achieve greater stiffness. I feel that too much of the plyometric exercise creates collapse of the foot by possibly over stretching the elastic nature of the fascia. I have considered single leg isometric exercises of the posterior tibialis muscle. I have also considered eccentric strengthening of the muscles of the lower leg as a way to create stiffness. I have looked for studies that may have addressed this in journals but have not found anything that specific. What are your thoughts on this? What is the most important muscle that needs to be stengthened to create ankle stiffness, and do you think this is best achieved by doing plyos, isometrics, or slower eccentric strengthening exercises? I would appreciate your thoughts. Thanks Jeff
@Johnshepherdtrackcoach
4 жыл бұрын
Jeff, thanks for the question and your thoughts. Ankle joint stiffness can be developed by all the means you indicate. I don’t think that plyos will increase the elasticity of the foot the wrong way. Plyos and weights will improve tendon stiffness and boost power over time. I use very low plyo drop jump off 20cm and lower boxes/mats so that the power need to come from the ankles,. Also lots of skipping drills where the ankle is kept stiff (Doris flexed). I’ve found this to also improve ankle stiffness. I have less knowledge on what I will say next as I was going to look into it but EMS can stimulate the foot and the plantar muscles and may be a further avenue. Charlie Francis was an advocate of this and there is research that focussed on the plantar flexors if I recall which is positive using EMS. Hope this helps
@jeffreyohlwiler2369
4 жыл бұрын
thanks for taking the time to answer my question. jeff
@amr9293
2 жыл бұрын
How many time in week can do
@2DarkHorizon
4 жыл бұрын
Does training on grass make you faster or slower overtime?
@Johnshepherdtrackcoach
4 жыл бұрын
It's best to sprint on a track as the reactions will be greater and therefore specific to what you are looking for in terms of improving sprint speed. If the grass is flat and hard then it can be a fast surface. Men have run close to 10sec on cricket pithes, for example, in competitions. However, to answer your question directly, I'd use a track. I sprinted on grass as a lock-down workout option. Concrete i.e. roads would be a closer to the track option - in thin soled trainers - if no track is available. Stay safe
@jashanfitness_
4 жыл бұрын
John I have a question if you don't mind me answering? 💯
@lamrof
4 жыл бұрын
what is up with your left wrist during full speed?
@Johnshepherdtrackcoach
4 жыл бұрын
Thanks for your comments on my "old man's sprinting". I posted the video on my twitter a while back, asking for thoughts on the left wrist. You know what so many coach's said "leave it alone". One thought being that it helps the right leg to come through quicker as the arm travel is slightly shortened. I'm not so sure about that ... but take a look at Bolt and other top class sprinters and somewhat spookily you will see the same! Check this video out at 1.49min, for example. It's of Bolt and it just seems to be the left wrist... odd isn't it. kzitem.info/news/bejne/sX5jmZd-sYpyfmU Similar thoughts can be applied to those who twist their feet during acceleration, when text books would say the feet need to hit straight. Thanks for the comment and stay safe and what do you think?
@lamrof
4 жыл бұрын
@@Johnshepherdtrackcoach Yours is sever than what Bolt is doing. Doesn't affect forward motion I don't think, just odd to look at in slow motion. I would think twisting the feet might have some impact though, in motion and injury. What do you do to make sure you are engaging the glutes more to apply the downward force? How can one be sure the glutes are activated? How about activating the reflexive mechanism, that is where the fastest and more powerful knee drives can come from.
@Johnshepherdtrackcoach
4 жыл бұрын
It's degrees of rotation - so that element is a feature of some sprinters ... yes, mine is rotating more. Funnily enough when I was doing those runs in the video I was focusing on pulling the legs through very powerfully from the hips and not just sprinting. I was trying to shorten my backlift slightly (don't know whether that may have affected the wrist), however, this will create greater potential for force being put down into the track/ground. The slightly shorter lever will come through more quickly and potentially with greater reciprocal force production. I've started to find out more about the psoas and there's research and theory that this is crucial for developing speed. I'd argue it's the hip complex (which includes elements of the posterior chain), which are probably the most important when it comes to sprinting.
@lamrof
4 жыл бұрын
@@Johnshepherdtrackcoach After looking at your video, I stood in front of a mirror swinging my arms very fast to see if I have the same issue. I noticed I don't. My wrists don't flex at all. What I saw however was that my left elbow, as it swings back, it points to my right side at an angle starting only when it gets to about its last quarter of the back swing. That looked very odd to me, seems this is a muscle memory issue because when I try to correct it consciously I have no problem with it, so my shoulder joint is not the problem. This is just a bad habit.
@lamrof
4 жыл бұрын
@@Johnshepherdtrackcoach No question the hip flexer complex is important to bring a leg back in position in the front high point. The Glutes are also important for power generation for forward propulsion. 99% of people in sports where speed is important do run in manners that stifle, misuse, or under use these two groups of muscle. Swinging the legs too far back, running with an arched lower back, running with a low hip, not raising the knee high enough, running with tight shoulders, with stiff neck and jaw, leaning back, running with a flimsy frame, inefficient hand movement, landing with the heels, etc.... Sprinting is highly technical, to achieve high velocity a lot of things have to come right all the time.
@johnnwako2488
3 жыл бұрын
1. Why is your foot wrongly plantar flexed so often? Landing correctly means landing on the midfoot, rather; not on the toe, as you are doing. 2. Unless the grass is plain like a golf green, one does not run on grass - this grass clearly is not plain at all.
@johnnwako2488
3 жыл бұрын
No, no, no - you cannot defend running on this unplain surface since it increases the risk of injury!
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