PLANNING FOR 2019 PART 5

·         - Ankle progression 

·      
 - Posterior tibialis do x 12 reps/day + foot release with toe raises x 10 – 20secs  

- To strengthen arch do the hyperarch ankle jump variations (on spot, lateral, split stance etc) x 1min...you should feel the tendon on the bottom of your feet burning up...do the hyperarch squat with short foot posture that should fire up your glutes

·      - Tip Toe Ankle Circles x 3/week x 2 – 3 x 10...also do big toe raise and little toe raise while the foot is plantar flexed rolling through eversion/inversion

·      - Do step sprints/uphill dribbles for stiffness

·      - Skipping can provide rapid ankle function/stiffness boosts for those stuck on their heels when running

·      - Lateral chain program...Mon is hams/feet: bosch step cleans, jerk jumps to low box (hands on hips, little to zero knee bend), isometric hamstring switch, band hamstring flutter, weighted tall kneeling step to low box, weight on shoulders booms with 1 leg landing on raised on 2 inch surface...Wed is knee extensors/ankle stiffness: speed ¼ single leg squats with slight pause at bottom, outside leg lateral step hops, single leg lateral stair drops, single leg backward stair drops, single leg lateral stair drops with double bounce, 2 leg forward 2 stair jumps with double bounce...Fri is comp/timed sprints day

·     - Resisted sprint 3 x 10m @ 60% velocity, 90 – 120secs then rest 6 – 12mins while doing some light activity or some upper body exercises followed by 3 – 5 max sprints with 1 – 5mins rest

·     - Weight room speed training : acceleration is purely a concentric action so do trap deadlifts or pin squats with a staggered stance, heavy prowler push x 2 – 4 steps, mvp shuttle single leg birddog kick off...to train without muscle slack any single leg jump without any countermovement (horizontal/vertical) is great with block jumps such as 1 foot onto a 12 inch step and the other on the ground, use sled pulls by seeing how far you can drag a sled in 3 – 4secs and keeping the load constant, continue until improvement stalls then add weight to see if they can cover the same distance

·     - Optimal sled program

·     - Sprinter muscles are rectus femoris, semitendonosis, tibialis posterior, knee/hip muscles, medial/lateral hams through eccentric training at lengths like razor curls

·     - Wickets x 10 – 15/set

·     - Sprinter actions are concentric hip extension/hip flexion, eccentric knee flexion/extension, overspeed eccentric...2/week plan – trap deadlift or squat jump, flywheel leg curl or Nordic curls, heavy sled/heavy swing, explosive hip thrust, single leg eccentric back extension, resisted hip flexion...3/week plan – heavy swing, flywheel leg curl, heavy sled/trap deadlift jump, explosive hip thrust, single leg eccentric back extension, resisted hip flexion / jump squats, Nordic curls, very heavy sled