#006DD Use your foot like a spring
Your foot is built like a spring! Using this knowledge can strengthen your sprinting ability and help you avoid injury to the knee, Achilles tendon and foot/ankle.
Experience ground forces the correct way while running. Take less than four minutes to hear mixed martial arts fighter Joe Rogan, neuroscientist Andrew Huberman, and Jeff Cavaliere (physical therapist and trainer for the NY Mets and other professional athletes) discuss the value of jumping rope.
You will learn why I incessantly demand a dorsiflexed foot when sprinting and how to strengthen your ability to do so. Dorsiflexion is the upward movement of the foot toward the shin. It's a backward bending and contracting of the foot at the ankle joint. The foot is considered dorsiflexed when it's raised between 10 and 30 degrees.
If you are in a hurry, you’ll find the most pertinent information between the video time-marks 2:30 and 6:21. Click this link to jump to the video: Jump to it!
--Coach Rick Riddle
Experience ground forces the correct way while running. Take less than four minutes to hear mixed martial arts fighter Joe Rogan, neuroscientist Andrew Huberman, and Jeff Cavaliere (physical therapist and trainer for the NY Mets and other professional athletes) discuss the value of jumping rope.
You will learn why I incessantly demand a dorsiflexed foot when sprinting and how to strengthen your ability to do so. Dorsiflexion is the upward movement of the foot toward the shin. It's a backward bending and contracting of the foot at the ankle joint. The foot is considered dorsiflexed when it's raised between 10 and 30 degrees.
If you are in a hurry, you’ll find the most pertinent information between the video time-marks 2:30 and 6:21. Click this link to jump to the video: Jump to it!
--Coach Rick Riddle
#005DD A Conversation with Michael Johnson
If someone offered you a free one-hour conversation with legendary Olympic and World Champion sprinter Michael Johnson – would you say yes?
It’s possible (virtually), and he will even come to your living room. There is a fascinating conversation with Johnson on the “High Performance” podcast. The conversation took place just days ago. If I had a list of questions to ask in my one hour, they would sound very much like the questions asked by the interviewer. The range of the discussion goes from how he turned himself into one of the greatest performers in athletics history, all the way to his recovery from a stroke that immobilized his left arm and leg.
I was fascinated with his straightforward, sober, no-nonsense approach to his life. It might be summed up as “living and working with fact-based reality.”
As a track athlete you will gather insights about racing strategies on the track. There is also ample conversation about the transfer of your motivations into the realities of later life.
I hope you enjoy your hour with the Legend.
Click here for your hour with the Legend: An hour with Michael Johnson
--Coach Rick Riddle
Micro-Biography of Michael Johnson
Michael Johnson is an American former sprinter, widely regarded as one of the greatest track and field athletes of all time. Born on September 13, 1967, in Dallas, Texas, Johnson specialized in the 200 meters and 400 meters, setting multiple world records and winning numerous Olympic and World Championship medals.
Early Life and Career
• College: Johnson attended Baylor University, where he competed in track and field and began to make a name for himself as a formidable sprinter.
• Breakthrough: His breakthrough came in the early 1990s when he began dominating the 200m and 400m events.
Major Achievements
• Olympic Success: Johnson won four Olympic gold medals. He won his first gold medal in the 4x400m relay at the 1992 Barcelona Olympics. At the 1996 Atlanta Olympics he won gold in both the 200m and 400m, becoming the first man to win both events at the same Olympics. He also set a world record in the 200m with a time of 19.32 seconds. He added another gold in the 400m at the 2000 Sydney Olympics.
• World Championships: Johnson won eight gold medals at the World Championships between 1991 and 1999, showcasing his dominance in the sport.
• World Records: He set multiple world records during his career, including a memorable 43.18-second run in the 400m in 1999, a record that stood for 17 years.
Later Life
• Retirement: Johnson retired from competitive athletics in 2000 after the Sydney Olympics.
• Commentary and Analysis: He became a television commentator and analyst, providing insights during major athletic events.
• Coaching and Mentorship: Johnson founded Michael Johnson Performance, a training facility that works with athletes across various sports to enhance their performance.
• Stroke and Recovery: In 2018, Johnson suffered a stroke but made a remarkable recovery, sharing his journey and inspiring many with his resilience.
• Philanthropy and Advocacy: He has been involved in various philanthropic efforts, including supporting educational programs and advocating for health and wellness initiatives.
Michael Johnson’s legacy extends beyond his remarkable athletic achievements, as he continues to influence the sports world through his expertise, mentorship, and personal story of overcoming adversity.
It’s possible (virtually), and he will even come to your living room. There is a fascinating conversation with Johnson on the “High Performance” podcast. The conversation took place just days ago. If I had a list of questions to ask in my one hour, they would sound very much like the questions asked by the interviewer. The range of the discussion goes from how he turned himself into one of the greatest performers in athletics history, all the way to his recovery from a stroke that immobilized his left arm and leg.
I was fascinated with his straightforward, sober, no-nonsense approach to his life. It might be summed up as “living and working with fact-based reality.”
As a track athlete you will gather insights about racing strategies on the track. There is also ample conversation about the transfer of your motivations into the realities of later life.
I hope you enjoy your hour with the Legend.
Click here for your hour with the Legend: An hour with Michael Johnson
--Coach Rick Riddle
Micro-Biography of Michael Johnson
Michael Johnson is an American former sprinter, widely regarded as one of the greatest track and field athletes of all time. Born on September 13, 1967, in Dallas, Texas, Johnson specialized in the 200 meters and 400 meters, setting multiple world records and winning numerous Olympic and World Championship medals.
Early Life and Career
• College: Johnson attended Baylor University, where he competed in track and field and began to make a name for himself as a formidable sprinter.
• Breakthrough: His breakthrough came in the early 1990s when he began dominating the 200m and 400m events.
Major Achievements
• Olympic Success: Johnson won four Olympic gold medals. He won his first gold medal in the 4x400m relay at the 1992 Barcelona Olympics. At the 1996 Atlanta Olympics he won gold in both the 200m and 400m, becoming the first man to win both events at the same Olympics. He also set a world record in the 200m with a time of 19.32 seconds. He added another gold in the 400m at the 2000 Sydney Olympics.
• World Championships: Johnson won eight gold medals at the World Championships between 1991 and 1999, showcasing his dominance in the sport.
• World Records: He set multiple world records during his career, including a memorable 43.18-second run in the 400m in 1999, a record that stood for 17 years.
Later Life
• Retirement: Johnson retired from competitive athletics in 2000 after the Sydney Olympics.
• Commentary and Analysis: He became a television commentator and analyst, providing insights during major athletic events.
• Coaching and Mentorship: Johnson founded Michael Johnson Performance, a training facility that works with athletes across various sports to enhance their performance.
• Stroke and Recovery: In 2018, Johnson suffered a stroke but made a remarkable recovery, sharing his journey and inspiring many with his resilience.
• Philanthropy and Advocacy: He has been involved in various philanthropic efforts, including supporting educational programs and advocating for health and wellness initiatives.
Michael Johnson’s legacy extends beyond his remarkable athletic achievements, as he continues to influence the sports world through his expertise, mentorship, and personal story of overcoming adversity.
#004DD Simple sprint concepts for newbies
I like this video because it succinctly addresses the subject for those just beginning their sprint training career. You will see some information that is already familiar, I hope – because these are concepts that our team practices and tips I hand out on a regular basis.
I do have three disclaimers regarding this video, but again I find it professionally produced and informative.
Disclaimer #1 – Please ignore the instructions regarding “butt kicks.” This coach is a little behind recent research on that topic. “Butt kicks” have been removed from our program.
Disclaimer #2 – The host recommends a rest period of 2 minutes between sprints. That is too simplified. If you understand this concept, you will be better equipped to gauge your rest periods: rest for a period of time that allows you to perform the next sprint with the same intensity as the previous sprint. Keep in mind also that I have adjusted rest times for a broad range of older athletes.
Disclaimer #3 – At our age I believe it is not advisable to do high-speed sprinting on a treadmill. Not impossible, but if you choose that method, please be ultra-careful.
Those are minor disclaimers – enjoy the video!
Click this title to see Sprint Training 101 with Full Workout
--Coach Rick Riddle
I do have three disclaimers regarding this video, but again I find it professionally produced and informative.
Disclaimer #1 – Please ignore the instructions regarding “butt kicks.” This coach is a little behind recent research on that topic. “Butt kicks” have been removed from our program.
Disclaimer #2 – The host recommends a rest period of 2 minutes between sprints. That is too simplified. If you understand this concept, you will be better equipped to gauge your rest periods: rest for a period of time that allows you to perform the next sprint with the same intensity as the previous sprint. Keep in mind also that I have adjusted rest times for a broad range of older athletes.
Disclaimer #3 – At our age I believe it is not advisable to do high-speed sprinting on a treadmill. Not impossible, but if you choose that method, please be ultra-careful.
Those are minor disclaimers – enjoy the video!
Click this title to see Sprint Training 101 with Full Workout
--Coach Rick Riddle
#003DD The fastest way to sprint faster: improved front and rear mechanics
When I first came to the Villages Track Club, 8 years ago, the group was doing “heel kicks” for a warm-up drill. I didn’t like the drill then. I don’t like it now. I don’t like it for a reason.
Since this drill became popular, we’ve learned that a heel returning so near to the bum is a drag on speed, due to what’s called poor backside mechanics.
The coach in the accompanying video will explain this. I will discuss it as well “on track” with anyone interested. A short summary is that if your foot moving behind you in the sprint gait cycle reaches the height of your bum, it’s in the air too long. We need to get it back into action well before that occurs.
So we will quit practicing “heel kicks” – the term Barb used in the warm-up drill. I less discreetly call them “butt kicks.”
I recently threatened you with backward running in our warm-up, but I have decided that since it takes place on the curves – well, let’s just say that isn’t the best idea I’ve had this year. The video shows the drill we’ll use instead.
You’ll see a lot of what we talk about in teaching sessions, using some descriptions that may be new to you. I agree with everything discussed in the video. It’s short and informative, so enjoy.
Click here to see The Fastest Way to Sprint Faster
--Coach Rick Riddle
Since this drill became popular, we’ve learned that a heel returning so near to the bum is a drag on speed, due to what’s called poor backside mechanics.
The coach in the accompanying video will explain this. I will discuss it as well “on track” with anyone interested. A short summary is that if your foot moving behind you in the sprint gait cycle reaches the height of your bum, it’s in the air too long. We need to get it back into action well before that occurs.
So we will quit practicing “heel kicks” – the term Barb used in the warm-up drill. I less discreetly call them “butt kicks.”
I recently threatened you with backward running in our warm-up, but I have decided that since it takes place on the curves – well, let’s just say that isn’t the best idea I’ve had this year. The video shows the drill we’ll use instead.
You’ll see a lot of what we talk about in teaching sessions, using some descriptions that may be new to you. I agree with everything discussed in the video. It’s short and informative, so enjoy.
Click here to see The Fastest Way to Sprint Faster
--Coach Rick Riddle
#002DD The third secret to speed: hip mobility
For a few years now, I’ve been telling you that the three secrets to speed are:
1 – The amount of force applied to the track
2 – How quickly that force can be removed (measured in milliseconds)
3 – Maintaining your hip mobility
This video featuring the work of Dr. Peter Weyand gives an excellent illustration of the theory. Some of the world’s best runners were tested on a high-speed treadmill fitted with force plates beneath the tread, which measured factors 1 and 2.
Maintaining hip mobility (factor 3) is my extension of the previous two speed secrets. Because the test subjects were elite athletes in their twenties, they have young hips, and their range of motion is intact.
Conversely, most of our club members must deal with the usual complications of aging. In particular, we must maintain as much hip flexibility as possible.
When we enhance how much force we can apply (speed secret #1) and how quickly we can remove it (speed secret #2), our hip mobility (speed secret #3) can either limit our performance if we have limited range of motion, or enhance our performance if we have optimum range of motion.
And remember, if you have questions, just ask me for a deeper dive.
--Coach Rick Riddle
https://www.youtube.com/watch?v=wLcJmgvc5dY
1 – The amount of force applied to the track
2 – How quickly that force can be removed (measured in milliseconds)
3 – Maintaining your hip mobility
This video featuring the work of Dr. Peter Weyand gives an excellent illustration of the theory. Some of the world’s best runners were tested on a high-speed treadmill fitted with force plates beneath the tread, which measured factors 1 and 2.
Maintaining hip mobility (factor 3) is my extension of the previous two speed secrets. Because the test subjects were elite athletes in their twenties, they have young hips, and their range of motion is intact.
Conversely, most of our club members must deal with the usual complications of aging. In particular, we must maintain as much hip flexibility as possible.
When we enhance how much force we can apply (speed secret #1) and how quickly we can remove it (speed secret #2), our hip mobility (speed secret #3) can either limit our performance if we have limited range of motion, or enhance our performance if we have optimum range of motion.
And remember, if you have questions, just ask me for a deeper dive.
--Coach Rick Riddle
https://www.youtube.com/watch?v=wLcJmgvc5dY
#001DD The start and drive phase of sprints
In my 50s I trained at my alma mater, The University of Texas at Arlington. I was blessed to be surrounded by several track Olympians and their coaches. This video was filmed there. (See video link below.) It shows Canadian Olympian Jared Connaughton and a female Canadian sprinter. A UTA athlete named Jared Vaughn is mixed in, also.
We have often talked about how to execute the start and drive phases of sprint races. This video illustrates how that should look. Yes, it is being performed by young athletes, but nevertheless this is an ideal visual for you.
The drive phase
You’ll recall the significance of the orange cones on the track, since we have used them in our workouts many times. The first cone sits about 30 meters from the start. Up to this point, the coach wants athletes to focus on the drive phase. This means the head stays down as he/she drives out from the start and does not begin to come up until they reach their individually predetermined mark at the cone.
How long each individual can sustain the drive phase depends on their strength. You will see that Connaughton (shirtless) is the only one who hits the cone while still driving. The other two athletes are not quite as strong. Watch how their drive phase ends earlier, short of the cone. Regular work on this drill will teach you where your drive point should end and your acceleration phase should begin.
The coach places the second cone where the athlete should leave the acceleration phase to enter the full-velocity run phase. In our workouts, this is where we practice going into the tall vertical position where you can deliver maximum force into the track. Once again, Connaughton is the only one on target as he passes the second cone moving into the vertical position. The other two athletes arrive at full speed before the second cone.
Older athletes naturally move into the full vertical position well short of where this Olympic sprinter can extend his acceleration. Nevertheless, we should all endeavor to gain more strength and push our limits.
Bonus points: Why would a sprinter want to extend his/her distance before arriving at the full-speed phase?
Remember that the five phases of sprints are:
1. React 2. Drive 3. Accelerate 4. Full-velocity running 5. Maintenance of speed
“Runners, to your marks”
Finally, watch Jared’s initial start position carefully. He begins some of these sprints in a standing start position, though it is quite deep! This would be your ideal position if you like standing starts (assuming you can develop the power). But even if you can only get partially in that very low position, it’s still a good example of releasing from a standing position.
By the way, there's a photo of Jared Connaughton on our Workout Board #4 at the track.
--Coach Rick Riddle
VIDEO LINK:
https://www.youtube.com/watch?v=eR9w7MEgEU0
Jared Connaughton / Speed Specific Training
We have often talked about how to execute the start and drive phases of sprint races. This video illustrates how that should look. Yes, it is being performed by young athletes, but nevertheless this is an ideal visual for you.
The drive phase
You’ll recall the significance of the orange cones on the track, since we have used them in our workouts many times. The first cone sits about 30 meters from the start. Up to this point, the coach wants athletes to focus on the drive phase. This means the head stays down as he/she drives out from the start and does not begin to come up until they reach their individually predetermined mark at the cone.
How long each individual can sustain the drive phase depends on their strength. You will see that Connaughton (shirtless) is the only one who hits the cone while still driving. The other two athletes are not quite as strong. Watch how their drive phase ends earlier, short of the cone. Regular work on this drill will teach you where your drive point should end and your acceleration phase should begin.
The coach places the second cone where the athlete should leave the acceleration phase to enter the full-velocity run phase. In our workouts, this is where we practice going into the tall vertical position where you can deliver maximum force into the track. Once again, Connaughton is the only one on target as he passes the second cone moving into the vertical position. The other two athletes arrive at full speed before the second cone.
Older athletes naturally move into the full vertical position well short of where this Olympic sprinter can extend his acceleration. Nevertheless, we should all endeavor to gain more strength and push our limits.
Bonus points: Why would a sprinter want to extend his/her distance before arriving at the full-speed phase?
Remember that the five phases of sprints are:
1. React 2. Drive 3. Accelerate 4. Full-velocity running 5. Maintenance of speed
“Runners, to your marks”
Finally, watch Jared’s initial start position carefully. He begins some of these sprints in a standing start position, though it is quite deep! This would be your ideal position if you like standing starts (assuming you can develop the power). But even if you can only get partially in that very low position, it’s still a good example of releasing from a standing position.
By the way, there's a photo of Jared Connaughton on our Workout Board #4 at the track.
--Coach Rick Riddle
VIDEO LINK:
https://www.youtube.com/watch?v=eR9w7MEgEU0
Jared Connaughton / Speed Specific Training