RUNNING IS NOT HARD

jackson cheungvancouver, bcsprint hurdlerpsychology

ACKNOWLEDGEMENTSI have learned so much from the following people…

Jason KerrCharlie FrancisRoger White

Vince AndersonMary ChewningKyle Thompson

Mike Young

“Any kid that can step down with extreme prejudice and get tall can run faster. It’s not a talent issue.”

1some science first…

The secret to running fast…..

SMALL MASS

RIGHT DIRECTION

MINIMAL DURATION

BIG FORCE

FORCE IS THE MONEY.

.. the big cheesecat’s pyjamas!

CAN YOU PRODUCE A LOT OF

FORCE(QUICKLY)?

ARE YOU GOOD AT TOLERATING

FORCE?

HOW ABOUT REUSING FORCE?

THE POWER CLEAN AND SNATCH ARE

GREAT FOR SPRINTERS BECAUSE THEY TEACH US HOW TO HANDLE

FORCE.

REUSING FORCE!

PRODUCE FORCE

TOLERATE FORCE

most people focus too much on producing

force… not even quickly!

F = M * A

HOW HEAVY?

HOW FAST?

The amount of weight you lift is determined by 3

factorsMECHANICAL MUSCULAR NERVOUS SYSTEM

ACCELERATION IS INFLUENCED BY

RATE CODING

INTERMUSCULAR COORDINATION

HOW DO YOU APPLY BIG FORCES WHEN YOU’RE RUNNING?

HIT THE GROUND HARDER AND LONGER

EVERYTHING WE DO IN SPRINTING REVOLVES AROUND THE MANNER THAT WE STEP DOWN

understand this:

If you can’t get into the push position… my job is to teach you how to step down with prejudice

If you can, the challenge becomes how long you do it and how quick you do it… I’ll teach you to step down quicker..!

If you’re good enough at that… let me teach you to step down before you step down!!!

YOU CAN BECOME A BETTER PUSHER BY

MED BALL THROWSSTANDING JUMPSSTAIRs RUNNINGSLED RESISTED RUNS/Hills

WHAT IS TOLERATING

FORCE?

DECELERATION.

Kyle Thompson: “You do this, and you instantly feel faster”

“Most people only care about producing force… you need to learn how to yield to force”

Efficient runners lose less energy on

ground contact.having to run on your toes is the biggest street myth

in Track and Field.

(I cannot visually tolerate slack feet!!!)

Land flat footed. This loads your ankle so you don’t have to WAIT to go.

Hips high is the same idea! tennis ball vs beach ball

pogo stick vs pool noodle

You want to take out muscle slack.

Make sure your muscles are tensed before ground contact.

You can’t pull on a rope until it’s taut!

Some people are “speed jumpers”.

Some “power jumpers”.“Power jumpers are just poor speed jumpers!” Frans Bosch

Jogging is a situation where there is a lot of muscle slack.And most people have bad posture when they’re jogging!

Good posture = Less muscle slack

if you don’t pretense your muscles, the

ground will suck you in.

try throwing a ball. as far as you can.

now.You drew your arm back right?

Stretch-shortening cycle (SSC).

by pre-stretching our muscles and tissues, we can apply bigger forces.

This is why just producing force is not enough!!

Whip from the hip.Jonas Dodoo: “best way to hit the ground quick and hard! “