Someone once said that when you are really sprinting it feels like your floating, almost effortless. Therein lies the parodox; how do you get your body to perform a movement so ballistic and aggressive, yet at the same time totally relaxed? It's a difficult thing to do. Today was the first time in years that I actually felt the speed I used to have years ago. I felt like I was floating and almost airborne. Sprinters run in the air, barely making contact with the surface, and only briefly each stride. Contrast that with distance runners who run on the ground and make lots of contact with the surface. What I learned today about sprinting performance:
1) You only get better at sprinting by actually sprinting (duh!!!) The last 5 weeks of sprinting have made a HUGE difference and I can feel my body starting to get the GROOVE back.
2) Keeping my head down for the first 30 meters helps me focus on accleration, why,I'm not sure. I feel that the sooner I lift my head I lose my acceleration. Interesting!!!
3) Powerful arms and shoulders make a difference. KB Snatches, Swings, Cleans and Rows help alot. Loose, lightening quick arms help me explode out of the blocks. Running the stadium stairs has basically turned into an ARM SWING exercise for me. That is my focus on the stairs: Pump my arms as powerfully and quickly as possible. THIS HAS HELPED TONS!!!!
4) Maintaining stiffness in the TORSO / CORE is essential for speed. Get too loose in the mid-section and bad things happen. Sprinting is one of the BEST CORE MOVEMENTS you can do. Don't believe me, get out on the track and run 5 x 50 meters sprints focusing on keeping the CORE still while sprinting. Of course it won't stay totally still but that focus of keeping slight stiffness in your torso and spine will allow you to sprint much more efficiently
Dynamic Hip mobility
2 x 20 meters (100 %)
2 x 50 meters (100 %)
1 x 100 meters (felt good)
That's it. Great weather today. Nice and sunny, & warm. Thank you God for today!!!