Video demo of what, why and how of step over drive down sprint action. Sprinting and running the importance of step over and the importance of getting your feet back down to the ground. Why drive down is good for speed but not necessary to run or sprint fast or faster. Video by Adarian Barr of Next Level Athletics and Fitness.
hey so if im pumpin my arms i have to keep the arms tight right? and fast shud i pump my arms
yes ilove you thanks
your fast, thanks you helped me to.
Hip flexors work fine with doing any exercises for them.
an i thought high knees was always bull crap in warm ups now i know, i feel so ignorant
hello! I really like u’r videos… I wanna know something… i have a good legs strength but i’m not fast… i have short legs.. I’m 176 cm and 77 kg … i have a problem with leaning and driving my knees… i’m kinda’ desperate cuz’ my future depends of if i’m fast or not…(i need a 7”20) for 50m… and now… i’m NOT!! waiting for an advice… Thank you
I’m 176cm (short legs) and 77 kg… i need to run 7”20 for 50m ..but i don’t … i think i have problems with leaning my body when i sprint and driving me knees… i think i have enough legs power but i just can’t run faster… i’m waiting for an advice of what must i do… i would really need some help… thx
Leg power is important but not determining factor. In your actual velocity portion, body should actually be erect. The Olympic sprinters. they’re only leaning from start of acceleration. Mechanics is vital to speed. avoid hitting with heels and not reaching beyond your range(this creates a larger braking force(bad thing)). Ankle of back foot should be pointed towards sky after coming off of ground. Do step over technique. Theres a lot more to it but thats what I’ll give you right now
does this technique work for long distance running such as 10k or half marathon?
im so confused
so is he saying that if you lift your leg high up to you knees you will go faster?
No, you do not want to step over and drive down unless you are sprinting.
Knees should come up automatically, you shouldn’t have to lift them. If you lift your knees you will not run as fast as you potentially can or should.
You should maintain some type of forward lean. Running erect slows down legs speed and reduces stride length.
so do you sweep back or just bring it down ?
if the knee is supposed lift passively what are we actively supposed to do with our legs with regards to applying force to the ground and and how should we actively try and move the legs?
The reason for not lifting the knee is to apply a greater force then by the intentional lifting. Simply staying off of off the heel and the 4 little toes will apply a greater force. Max force can be applied when only the ball of the foot is in contact with the ground. The shorter time period it solely is in contact with the ground the shorter time frame for applying a max force. Also the timing of when to drive the elbow back increases the force to be applied.
depends on if your playing football or running track?
so are we trying to lift the foot to the glutes or anything like that by moving the leg and foot ourselves or is it supposed to happen automaticly?
Should happen automatically. The more you have to do the less chance of you running your true speed. The more that happens automatically the better you can perform. Certain actions create a chain of events. Those certain actions are the ones to concentrate on. Video tape yourself and look to see how soon after the foot touches down do your legs form the number 4. That sooner it forms the longer the stride length and the higher the foot recovery speed will be, the greater the force you can apply
so what should i concentrate on or actively try and do? just push into the ground? or flick the ground etc?
how do you practice stepping over and getting the number 4?
this has helped me a great deal is this the same as stride length and frequency?
At the begining i was getting the idea that by having the high knee drive, you meant to almost come up off the ground higher with each step. But the idea i got is that you were saying to have flexible hips on the way up and sink ur hips on the way down. The high knee drive just enables ur legs to help do so and gets the hips involved. Is this true?
will happen automatically
The hip involvement brings the knees high.
Work the hips, 100 percent correct