Full Hip Extension at Speed

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Full Hip Extension at Speed

Postby Coop_de_Ville on Mon Jun 06, 2011 11:50 pm

Hi guys, just having a bit of trouble at the moment achieving full hip extension when sprinting and doing any fast bounds, when I have more ground contact time it is more natural.

Do you think this is a strength issue, i.e specific end range glute strength? Or an activation at speed issue or just plain and simple practice!

When I do get full extension my times drop hugely so it is my key training point!
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Re: Full Hip Extension at Speed

Postby upright on Tue Jun 07, 2011 5:34 am

are you running on the street? I just started, ran thursday and friday last week and my quads hurt like never before for about 3 days, just going out again in a minute, got any tips?
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Re: Full Hip Extension at Speed

Postby Coop_de_Ville on Tue Jun 07, 2011 10:25 am

I am running on a track.
Sounds like you are relying on your quads to run, try to stretch your hip flexors before the run and do some glute activations, also try and consciously use your glutes when you run.
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Re: Full Hip Extension at Speed

Postby Alex on Tue Jun 07, 2011 7:25 pm

Could try Hip Cleans or Speed Cleans where emphasis is more on extension.
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Re: Full Hip Extension at Speed

Postby Max on Tue Jun 07, 2011 8:57 pm

Practice and ham string flexing mate!

Hows your ham drills structured?
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Re: Full Hip Extension at Speed

Postby upright on Tue Jun 07, 2011 9:20 pm

i'll try that, cheers man
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Re: Full Hip Extension at Speed

Postby Coop_de_Ville on Sat Jun 11, 2011 3:43 pm

http://www.defrancostraining.com/ask-jo ... anics.html

Before I tore my calf a few months back (because I didnt have the flexibility through a full range, which in a way was because I was doing things right, extension wise) I read this article and started to practice it over 10m, 20m, 30m and 40m, within a week and a half I was massively PBing on all these distances because I was driving out and in full extension. The runs actually felt slower and looked slower but my times were consistently good!

Now that I am back in full training (2 weeks since putting my spikes back on for sprinting) It has taken me until today to get out of the mindset of trying to run fast, this is bad because you move off feel, and when you don't finish your stride and fully extend the leg turnover improves hugely and you "feel" quicker, but at a cost of time and technique.

Today I remembered this article and brought it back in for my 10m and 20m, my 10s were within 200th of my best and my 20s also but all my runs felt slow!

So basically the key to fully extending so long as you have mobility and range is to finish your stride pushing backwards and not worry about "running fast" as if you get the extension everything else follows and your times improve!
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Re: Full Hip Extension at Speed

Postby Coop_de_Ville on Sat Jun 11, 2011 3:46 pm

Just an addition, my glutes are quite tired now but my hams and quads are fine!
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