This is my notes from the session but, I will update once Paul has reviewed.

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.

PAULS WARM-UP:
Band just below knees:  Squat position with feet slightly wider than shoulder width (check your knee position).

1. Right knee in and drive out by 8 - 10
2. Left knee in and drive out by 8 -10
3. Both knees in and out * 8 - 10
4. 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.

Band at ankles:

1. Crab walks * 8 to 10  right then left
2. 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
Quad stretch

Apologies to Paul if my notes are poor and thanks again Paul.

Best
John

Like last year we are going to complete Time Trials every 6th week to give ourselves a measure.  Well done to all who completed the first time trial of this season;  everybody worked hard and enjoyed the challenge.
                           300mtrs      20 mins    150mtrs
Sam B                 38.16                            17.56
Peter M               39.33                            17.86
Graham F            41.1                                ---
John N.                42.29                            18.2
Simon E.              41.2                              19.5
John O'L               41.5                              19.2
John C.                 43.2                              19.1
Alex A.                  44.45                            19.52
Stephen C            45.64                            21.94
Luke O'C             46.8                                22.12
Luke O'L               46.38                              -----
Hugh                     45.98                             20.86
Aarron                   48.39                             22.08
Sinead                  50.65                             24.01
Jordan                   51.8                              23.92
Constadine            52.08                            23.52
Robert                   52.76                            22.99
DNS:  Patrick (tight hamstring - keep doing Pauls work), Rachel Ari Hockey match, Nadine (rehab)

Congrats all and look forward to next time trial at the end of October.

When we are doing a drill we need to ask ourselves:

1. Do I know how to do the drill?
2. Why are we doing the drill?

Make sure you know how to do the drill(s) and watch the links below.  We are going to use these drills   a lot over the coming months.

WHY wall drill for acceleration:

1. To feel correct body position during acceleration.   To feel the lean.  Are my hips, knee, ankle, foot in correct positions?  
2. To feel pushing behind my centre of gravity.
3. To understand the leg action during acceleration

WHY Hurdle Push Drill and Hurdle Cart Push Drill:

1. To emphasis the feeling of pushing behind
2. To feel the lean and my knees driving up to chest

WHY Knee Roll Over Drill:

1. It sets up correct shin angle
2. It allows us to push behind
   

And finally watch Trayvon Bromell starts in slow mo - one of the quickest starters in the world.  Watch body angles, where foot contacts track and note the first 5 steps.  ENJOY!!!

Hello all.  Since we returned this season we have been talking about the importance of knee lift and how we lift the knee.  You have been encouraged to project your knee forward and allow a lean from the ankles.  Read Ronnie Bakers top tips and note the technical tip:

Watch Ronnie in the video below; from 60mtrs on you can clearly see his knee lift and his knee(s) projecting forward.