Easy traing runs

[nycjay01]

It was pretty obvious to me that those area were lacking from the way you run out of the blocks.
Ankle work and weigth vest : you can do jumps on stairs with or without the vest, in stato-dynamic fashion, if it makes sense to you : you jump on both feet into the upper step and stabilise in a half squat on the ball of your feet, you can do this for 10 steps, how many sets depends on your body tolerance. This shouldn't hurt and be in adequation with your injury history.

Yes I've had quite a few ankle sprains over the years. And I even tore an achillies (ouch)

Hmm never thought to do that. I will add that in. 1-2x per week... and see if it helps I will try to post some vids in a month.

Thanks

[pierrejean]

Watch for triple (ankle knee hip) extension while jumping.

[nycjay01]

So right now It looks you only see good extension in knee and hip? LOL Double extension :-)

[jYsP]

Yeah looks like I should put that back in at least 1x/week...

i don't know what your weather conditions are like, but i think hill sprints would help you with your start and drive phase mechanics. short sprints on a steep hill would force you to keep your foot low and push back with it.

http://www.youtube.com/user/nycjay01#p/u/3/X0BYhDdSEc0

http://www.youtube.com/watch?v=h0aoWI2EARM

compare your start here with asafa powell's. in your first three steps you can already see your heel kick your butt and cycle around your knee. asafa's foot drives straight forward below the knee which puts in him position to push back on the track and move forward. you also need that exaggerated arm action to get complete extension off the back leg. his mechanics, along with his strength, allow him to hold his drive phase for so long and get to top speed later than the field. i think if you did a steep hill workout focusing on these things you will feel the difference when you get in the blocks.

[nycjay01]

i don't know what your weather conditions are like, but i think hill sprints would help you with your start and drive phase mechanics. short sprints on a steep hill would force you to keep your foot low and push back with it.

http://www.youtube.com/user/nycjay01#p/u/3/X0BYhDdSEc0

http://www.youtube.com/watch?v=h0aoWI2EARM

compare your start here with asafa powell's. in your first three steps you can already see your heel kick your butt and cycle around your knee. asafa's foot drives straight forward below the knee which puts in him position to push back on the track and move forward. you also need that exaggerated arm action to get complete extension off the back leg. his mechanics, along with his strength, allow him to hold his drive phase for so long and get to top speed later than the field. i think if you did a steep hill workout focusing on these things you will feel the difference when you get in the blocks.

I did the hills this fall and I did see a difference but for some reason the effects of the hills faded for me not sure why... Im in NY so I was thinking about maybe putting the sled/tire runs 1x /week just working on form and see how that works.

I was looking at that video I think I lack the flexiblity/ankle strength/mechanics and coordination to make it look that good!!! But I will work on this. I will be running this year but my real goal is to have all this right by outdoors2011.

Thanks for the help.