Sprints and Skills

Workout 31 May 2009:

Various light skill work

This morning, Scott Kustes of Life Spotlight (awesome blog, do yourself a favor and check it out) and one of the awesome time-keepers from yesterday's workouts gave a bunch of us some lessons in sprinting and speed work. We did 15, 25, 30, and 40-meter sprint drills for about an hour.

Some key points (paraphrased) about effective sprinting.
1) When in a tripod or starting block position, the foot of your strong leg is placed in front. To find the best position for your other foot, keep the lead foot flat on the ground and then kneel down with your back leg. Adjust your back leg so that the knee is along the same line as the toes of your lead foot approximately six inches apart.

2) Once in position, keep your weight on the balls of your feet, keep your arms completely straight and raise your hips above your shoulders. Now, lean forward slightly so your shoulders are a bit forward of your hands and valsalva. Quickly release the valsalva as you start sprinting.

3) Keep your back and head low (think "parallel to the ground") as long as possible (try for at least 15 meters) to gain speed more quickly. You will naturally rise up to your regular running posture after you near your top speed.

4) Try to stay on the balls of your feet and avoid heel-striking. The louder your running, the more likely you're landing on your heels. Aim to run as quietly as possible. Imaging you're "pawing" the ground like a cat or dog.

5) Arms should be bent at the elbows at about 90 degrees and should be actively pumping close to your sides and completely perpendicular to your body. Imagine standing directly in front of and facing a telephone pole. If you're swinging your arms properly, you should NOT hit the telephone pole.

6) Don't try to run 100% or you'll be too tense. Run at 95% and you'll be looser and actually run faster.

7) The key to longer sprints is not to run faster than your opponent, but to slow down slower.

I then did some handstand work with gymnast extraordinaire Steven Low. One of my biggest problems in maintaining proper handstand position is my limited shoulder flexibility. I also need to learn to work on my "hollow body" position since it is different from what is usually needed in weightlifting. Part of the hollow body is sucking your belly button to your spine and squeezing your glutes. He suggested instead of back-to-wall handstands and handstand push-ups, I try working belly-to-wall. The goal is to only touch the wall with your toes and no other part of your body.

Mark Rippetoe Quotes of the Day:
"Accumulating injuries are the price we pay for the thrill of not having sat around on our asses."