Paul Introduction: Paul explained how we are generally quad dominant in our sprinting and explained why we want to engage the glute when sprinting. He also explained the negatives of sitting at a desk, sitting on a coach, bike, bus etc - shortening our hip flexors and not engaging our glutes. He discussed the benefits of staying injury free and having your muscle groups firing in the right order.
Paul discussed cycling action when sprinting and used the analogy of a kid on skate board trying to go faster by cycling the leg that is making ground contact.
Band just below knees: Squat position with feet slightly wider than shoulder width (check your knee position).
- Right knee in and drive out by 8 - 10
- Left knee in and drive out by 8 -10
- Both knees in and out * 8 - 10
- Squats by 6 - 8. Drive knees out on way down keep core engaged, as you come back up engage glutes, quads, hip flexors, core and hold at top.
- Crab walks * 8 to 10 right then left
- In press up position , keep hips square and down - RIght leg up/down for 8 - out/in for 8 - Followed by left leg up/down in /out
Single leg dead lift - Controlled - push arms forward and drive leg back - hold and then bring back through to knee lift position (See download below) 6/8 each leg
Front lunge / Back Lunge / Side lunge : Think of the positions Paul asked us to get into; focus on knee, glute , hip positions .
Hip flexor stretch
Apologies to Paul if my notes are poor and thanks again Paul.