Every now and then you see something that is just ’science-fiction’ cool. Something that you may have seen in the movies and, eventually, becomes a reality. If you’ve seen “Iron Man” starring Robert Downey Jr. this year, you couldn’t help but leave the movie theater wondering when a super-suit would be available in the near future to enhance your strength and power.

On Friday, November 7, 2008, Honda Motors announced it will begin real-world testing of its second experimental walking assist device designed to reduce the strain on a user’s leg muscles and joints such as hips, knees and ankles. The mechanics device will support a portion of the user’s body weight for activities such as crouching, walking or climbing stairs and is meant to help both those physically weakened with age or injury as well as workers who would need to reduce the stress on their bodies from heavy work or postural conditions that are unsafe.

The device, including its lithium ion battery and shoes, weighs 14.3lbs, and uses two electric motors to assist users’ leg movement for up to two hours before a re-charge is required.

Honda began research on a walking assist device in 1999 with the goal to provide more people with the joy of mobility. The first walking assist device, announced in April 2008, has a stride management system and was designed for people with weakened leg muscles, due to reasons such as aging. The research and development of Honda’s advanced humanoid robot, ASIMO, including the study of human walking, provided Honda with the knowledge necessary to develop the walking assist device. This research has been conducted by the Fundamental Technology Research Center of Honda R&D Co., Ltd. in Wako, Saitama. To evaluate the effectiveness of the experimental model of the walking assist device with bodyweight support system, Honda will test the walking assist device at its Saitama Factory (in Sayama, Saitama) starting this month.

Implications

Now that we are actually on the cusp of this type of technology, it will be interesting to see what useful applications arise. As reported, use with mobility-challenged populations and factory workers will be the first applications. The elderly and persons recovering from stroke could benefit from this device. I could also see this type of robotic technology being used in rehabilitation for lower limb injuries. This apparatus, although pricey, could replace crutches. In the first week following ACL surgery, patients could strap on this device and avoid significant weight bearing, while introducing much needed flexion and extension movement in the knee joint, much like a Continuous Passive Motion (CPM) device. It would ensure stability while incorporating movement and accessibility. I could foresee it being used for assisted movements as part of a strengthening and muscle re-education progression, enabling squatting, lunging, walking and, eventually, running.

I could even see exoskeleton robotic technology being integrated into a whole new classification of sport. I would love to see the robotic, cyborg 100 meter sprint performed in under 6 seconds. And then there are the military and policing applications for these types of robotics, much similar to the “Iron Man” concept.

I will be watching closely to see how this technology evolves and if more and more investment is directed at these types of projects.

To find out more on the Honda Walking Assist project, visit this link.

I spend a lot of time working with young athletes in the age range of 18 to 25 years. Most of them are male, but many of them are also female. While most of my work with these athletes involves getting them bigger, stronger and faster, I also spend a lot of time managing injuries and restoring movement – probably more than I would like, but it has to be done to move forward. Interestingly enough, my athletes very rarely get injured while I am working with them. The injuries mostly occur while they are playing or practicing their sport.

When an athlete incurs an injury, I am the first one to jump in and teach them that they need to view their injury as an opportunity to rapidly improve their situation. I let them know that we have a plan in place that will yield success. And once they are over the initial shock and awe that accompanies a significant injury, we begin to put that action plan into motion. But athletes are still wary of their prospects and tend to be less optimistic about the outcome.

Rehabilitation Realities

Unfortunately, many people believe that rehabilitation is about lying on a physiotherapy table and receiving treatment, usually in the form of electro-stimulation, ultra-sound, ice, hot-packs and other modalities. I spent the summer of 2007 in Spain working with a client, and had the opportunity to meet a skilled massage therapist that worked with famed cyclist, Miguel Indurain. When I asked him what he did to treat injuries and get his athletes ready, he simply showed me his hands.

While the Spanish massage therapist is on the right track, I have also learned that rehabilitation is also about putting the athlete into a position where they can heal themselves. This may sound like a strange concept, but when examined more closely, it is not a difficult goal to attain. Often I hear about doctors and therapists telling athletes what they cannot do as part of their rehabilitation (i.e. don’t lift weights, don’t run, don’t move). I’ve learned from experts like Charlie Francis, Al Vermeil and Rob Panariello that there are many opportunities to train injured athletes in a way that not only furthers their recovery, but also gets them prepared to operate at full capacity when their injury has fully recovered. Rehabilitation must be about realistic opportunities, not restrictions.

Putting this process into words that an athlete can understand can sometimes be difficult. The athletes are depressed and only know how they are feeling at that particular point in time. They are cautious and pessimistic.

The Process Revealed

One athlete in particular, who recently suffered a significant medial collateral ligament (MCL) strain, required a comprehensive explanation of what to expect for his rehabilitation under my supervision. I chose my words carefully and came up with an analogy that I felt he could relate to. Here is a summary of my explanation:

“Imagine that you are on a first date with a girl that you’ve been trying to get together with for quite some time. You want to impress the girl, perhaps get some limited physical contact (even for a symbolic victory), but don’t want to offend her or send the date into a downward, flaming tailspin. This scenario is no different than your knee rehabilitation process.”

“With the rehab of your knee, we are trying to do as much work as possible to regain joint range-of-motion, muscle strength, muscle coordination and general function. In some cases, we need to be aggressive in order to make progress. However, we are also going to be very careful to not engage in activity that puts you at risk for further or more severe injury. So, like the first-date scenario, we are looking for a good rate of progress, without the risk of rejection, unnecessary pain and humiliation.”

“On the first date, you may make some compliments to your date. These are safe bets that should only result in positive impressions on your date. This is similar to doing unloaded knee flexion and extension drills to gain range of motion. Not much risk and lots of benefit. If you take your date out to dinner and make a point of ordering her food for her, this could be as risky as trying to do a body-weight squat without making sure that the quad can contract forcefully enough to stabilize the knee. Additionally, if you try to kiss your date on the first outing, you may be putting yourself at significant risk if you haven’t made sure that the right circumstances are in place. Do you have the green light – based on other cues that you have picked up – to do some linear acceleration drills at moderate velocity?”

“The whole point is to get to the next date – or workout – with an opportunity to further your fortunes. You want to be constantly moving in the upward direction. You do not want to be flat-lining and going nowhere. You want to make sure you gain range of motion, strength, coordination and confidence with every workout. Similarly, when dating, you want to feel like you are getting closer to your date, gaining trust and connecting on several levels. If you don’t do enough work on your date, you will also go nowhere fast. And, you will be lucky if you get the opportunity for a second date. This would be similar to simply getting ultra-sound on your knee, with the odd ice-pack and hot-tub excursion, expecting fantastic results.”

“An overly aggressive approach is also bad. A premature butt-pinching or taking off your shirt in the middle of the date could result in a very quick end to the evening. This would be equivalent to trying to do lateral shuffles in cleats on a turf field. Additionally, unwarranted grabbing motions toward a date’s upper torso area would be right up there with weighted-vest box jumps one week after the injury. Stupid, stupid, stupid!”

Conclusions

Being well removed from the “dating” scene, I’m not sure if all of this information is still relevant with today’s young people. But my athlete quickly got the picture that he should be aware of his progress and what he had accomplished in his previous day’s workout – as it would set the tone for the next workout. My analogy may not be as well received by female athletes, but it might still provide general picture of what to expect in their rehabilitation process. Getting to the next date and eventually hitting a home run is what we would hope can happen with all of our rehabilitating athletes. Through careful guidance, a common sense approach to choice of exercise and an awareness of tissue adaptation, you can ensure that all your athletes recover in a timely fashion – as well as have a healthy social life.

Working with track and field sprinters and athletes in speed-dependent sports such as football and soccer has made me very aware of the prevalence of hamstring strains and other debilitating soft-tissue injuries. The recovery period for these types of injuries can vary from weeks to months, depending on the severity of the problem. There is also a high probability that many of these injuries will re-occur and become chronic. Understanding how to better manage, rehabilitate and prevent such injuries requires a greater knowledge of the root causes, as well as associated treatment strategies.

Articulating the Problem

Our extremities have evolved in such a way to allow us to perform complex tasks, absorb impacts and generate significant amounts of force. The articulations or “joints” of our extremities assist in force production and absorption through use of angular momentum. The combination of various muscles, levers and joints can allow us to kick a ball, throw a punch, run fast or jump high.

In the case of sprinting, our muscles flex and extend the joints at extremely high velocities. A complex kinetic chain of movement is engaged allowing elite sprinters to attain relatively high speeds by their fifth stride of a 100m sprint (approximately 8.2 meters per second). This complex chain includes extensors of the hip, knee and ankle that are all involved in the ultimate force producing event – the sprint stride. At ground contact – the point of force production in an acceleration stride – the muscles of the hip, hamstring, quadriceps, calves and feet must be highly coordinated to ensure that the stride safely and efficiently produces the required force. Some muscles contract and relax in a coordinated sequence, seemingly in a wave-like pattern. Others are required to co-contract (agonist and antagonist) in order to ensure adequate joint stiffness for support. If at any point in the chain the leg muscles are not functioning properly and unable to contribute their share of the required force in the time required, the forces can be shifted to another segment in the chain. This compensational shift can lead to an overload and overuse of specific muscles, tendons and ligaments, enhancing the risk of injury.

When improper function occurs in one or several muscles in the lower extremities of an athlete running at high speeds, I refer to this as a “Kinetic Chain Disruption.” One must think of an extending sprint stride as a leather bullwhip (A bullwhip’s length, flexibility, and tapered design allows it to be thrown in such a way that, toward the end of the throw, part of the whip exceeds the speed of sound, thereby creating a small sonic boom, or loud crack.) If a particular segment of the whip was weakened or made more rigid (i.e. dried out) than the rest of the whip, it would not only adversely affect the velocity, but also the long-term integrity of the whip. Therefore, leather whips must be properly “dressed” and greased to keep them supple and strong for high velocity cracking.

This same principle applies to limbs that are required to operate at high velocities and forces. If any part of the kinetic chain is weakened or too rigid – through adversely high muscle tone – other areas in the chain are at risk for over-compensating and over-loading. In many sports, a muscle strain may not occur for some time after the initial kinetic chain disruption has developed. Because sports such as football and soccer involve a good deal of sub-maximal sprinting efforts, the problem can stay hidden until one extreme sprint effort is required. Athletes will often admit that they were “pushing” or “reaching” to catch another athlete or the ball right before they pulled a muscle.

Hamstrings

Hamstring strains are common in speed dependent sports that require a lot of speed changes, including stop-and-go activities that involve a great deal of hard re-accelerations, particularly in mid-stride. I’ve seen pulled hamstrings in everything from football, soccer, basketball, tennis, field hockey, lacrosse, rugby, baseball, bobsleigh and even, yes, ultimate frisbee. In a majority of the problems I’ve encountered, there were some commonalities that lead to the hamstring injury. Most of the injuries included one or a combination of the following factors:

Other Kinetic Chain Disruptions

While hamstrings strains are one of the most common injuries associated with Kinetic Chain Disruptions, there are many other afflictions that involve breaks in the chain of movement. Provided below are common injury areas and associated root causes.

Solutions – Rehabilitation and Prevention

As you can deduce from the examples listed above, a good number of Kinetic Chain Disruptions are caused by tight muscles (kinetic chain segments). These tight muscles often occur due to overuse, heavy impacts or direct trauma in the case of contact sports. Management of these issues must be done on a regular basis. Provided below are a list of active management techniques that can be employed if Kinetic Chain Disruptions are detected:

Recommendations

Comprehensive evaluations of the status of an athlete must be performed on an ongoing basis to ensure that all of the muscles required for locomotion are in good working order. Talking to the athlete may not always yield useful information about what ails them. Regular massage therapy can not only be useful for relaxing contractile tissues, but can also be used to gauge muscle tone throughout key kinetic chains. Once awareness is increased, proper measures can be implemented to rectify Kinetic Chain Disruptions and restore proper muscle firing patterns. The probability of significant soft-tissue injury can be prevented through regular maintenance and recognition of common disruptions. It can be likened to putting out fires before the house burns down.

I was watching television the other day and came across a commercial for orthotics. It featured a middle-aged woman who was complaining of foot pain and associated problems. She claimed that a simple prescription of custom orthotics cured her problems and she was able to run two half-marathons. The interesting part for me was watching this woman run in the commercial. It was probably one of the worst examples of running I’ve seen for a while. She was over-striding and excessively heel-striking on every stride. There was no fluidity to her stride and she was basically pole-vaulting from foot-strike to foot-strike. In addition, she was also carrying her arms and shoulders very high, creating significant tightness in her upper body and neck. And, of course, she was running on pavement in several scenes.

The prescribing of orthotics may be required at some point in the injury management process. However, assuming that the problem can only be rectified with an expensive insole is irresponsible. The simple fact that the evaluation by the orthotics provider occurs when the athlete is in an “injured” state puzzles me. For example, if I take a police night stick and smash a runner in the knee with it, I’ll bet that they run with poor stride mechanics resulting in atypical pronation or supination. The orthotics provider – unaware of the night-stick experiment – would most likely analyze the athlete and say that he or she feels that orthotics are required to correct the foot-strike issues. The point being is that the supposed health-care provider often makes no connection between the real cause of the problem and the solution they provide. Much like the prescription of pills and drugs, orthotics are seen as the only solution, rather than one possible component of a comprensive solution. As a good friend of mine once said, “If Baskin-Robbins were developing guidelines for the ideal weight for adults, they would likely set it at 350lbs.”

As with any injury investigation, the bigger picture must be reviewed to identify the primary cause or causes of injury. In many cases, a simple fix with running technique can lead to a reduction in pain. Other sources of pain reduction can include reducing overall training volume, implementing an appropriate stretching program, avoiding hard surfaces and introducing a basic strength training program to bolster weak areas. However, these solutions always seem less attractive to the consumer, who is always looking for the magic bullet cure in either pill form or equipment. Unfortunately, our society is over-obsessed with cure-based solutions rather then engaging in a “prevention-based” approach.

For those that are interested in preventing injuries, an examination of running technique can be a worthwhile process. Although it does not take an expert to spot poor running technique, it does take some advanced knowledge to help improve the running mechanics of an athlete – particularly for the recreational athlete competing in mid- to long-distance events.

Some simple ways to improve running technique for recreational athletes involve combining simple technical cues with basic strength training drills. Examples include:

1. Mastering you’re A’s, B’s and C’s. Back in the 1970’s, Polish Track Coach – Gerard Mach – introduced a series of sprint drills to Canadian coaches and athletes. These drills were devised to provide running specific strengthening and technical training to athletes who could not run outside at high intensities for a good portion of the year due to winter conditions (i.e. snow). The drills could be carried out in a confined space indoors, such as a gymnasium. What Mach eventually found out was that these drills helped runners training in any environment, and he incorporated them into the training of all his sprinters.

   The “A” drill is a basic knee lift drill that can be performed in a marching, skipping or running manner. The “B” drill is commonly done in a skipping motion, but has also been used as a marching and running drill as well. The “C” drill is a butt-kick/heel-lift drill which is most often implemented in a running fashion. In all cases, these drills can be used for modeling technique. More importantly, the drills build hip flexor muscles, postural strength and ground contact power. They can be used to develop speed, strength or specific endurance.

   Unfortunately, many coaches do not know how to properly teach these drills. The technique must be optimal in order to yield significant results for your actual running. A good coach will guide you through these drills gradually over short distances, making adjustments where necessary. If properly implemented in the right amounts, these drills will dramatically help your running performance and reduce your incidence of injury.

 

2. Determining proper arm mechanics. Optimal arm carriage mechanics are critical for reducing stress in various areas of your body. The arms counter-balance the force characteristics and action of the legs. At high speeds, the arms must move powerfully through a significant range of motion to counter-balance the power output of the legs. At lower speeds, the arms work subtly to coordinate the upper body with the lower body in a metronome-type fashion. However, over-emphasis on the arms over longer distances can be detrimental to the performance by not only draining energy from the athlete, but also increasing muscle tension in the shoulders and upper torso. This increase in muscle tension can not only constrict breathing, but also increase stress on the spine and pelvis. Good running economy over long distances requires that the arms move smoothly and pendulously through a limited range of motion, with the shoulders relaxed and down.

 

3. Simple plyometrics for improving foot-strike. Two-foot hops over a short distance, emphasizing the elastic action of the feet and ankles are a great way to improve lower leg strength and enhance elasticity for efficient running. Once the foot is strong enough to act as a natural shock-absorber, more stress is taken off the rest of the body. High level explosive athletes will perform two-foot jumps over high hurdles for their training. However, recreational distance runners need only to perform jumps over 6 to 10 inches in height to get a significant benefit that will transfer to their foot strike. Consecutive jumps can be done over a 10 to 15 meter distance for 4 to 8 sets on a soft surface such as grass.

 

4. Aim for mid-foot striking. Heel striking is very common for recreational runners. Most running shoes have been designed with heel striking in mind. However, heel striking can lead to significant stress injuries throughout the lower extremities, and even chronic pain in the lower, mid- and upper-back. Heel striking, in my mind, is also indicative of over-striding, weak lower extremities and poor mechanics in general. It is the equivalent of pole-vaulting from stride-to-stride, braking all of your forward momentum each time your stride contacts the ground.

   Mid-foot striking allows for proper distribution of force throughout the foot, taking full advantage of the elastic properties of the foot and ankle joint. Landing toward the middle of the foot also allows your foot to strike the ground closer to your center of mass (i.e. closer to underneath your hip), thereby reducing braking forces and allowing your hip height to be retained consistently throughout your stride. Incorporating your “A” marches, skips and running drills will help to re-orient your foot strike to the proper location as well as build the foot strength required to maintain proper ground mechanics.

 

5. Stretching on a daily basis. Gentle static stretching can help to re-set muscle tone and elongate shortened muscles after a running workout. I’ve worked with many athletes that had lower leg pain (i.e. foot, ankle and/or shin pain) which we eliminated through a combination of static stretching of the hips, quadriceps and calves. In other cases, light manual therapy or massage of these areas was required to eliminate pain or discomfort altogether. Removal of soft-tissue restrictions is probably the best way to effect positive changes to your running mechanics and reduce the risk of injury. If muscles are hypertonic, they are not able to properly produce the forces required for proper running mechanics, as well as eccentrically absorb the impacts of ground contact. Impact forces are then transferred to the tendons, ligaments and skeletal structures and overuse injuries begin to rear their ugly head. Regular maintenance in the form of light, static stretching and other regenerative activities such as contrast-hydrotherapy, sauna, massage and other soft-tissue therapies must be integrated into your training program.

 

6. Include a basic warm-up progression. Many runners simply walk out their front door and start their workout. The first part of their run becomes their warm-up. The problem with this approach is that the muscles and connective tissues are not warmed-up by a gradual increase in circulation. Without appropriate circulation, muscles are not supple enough to adequately absorb the impacts of the initial phases of the run. Additionally, the joints of the lower extremities (hips, knees and ankles) will not be properly lubricated with articular fluid to ensure that joint cartilage has maximal elasticity for shock absorption. Thus, a lot of damage can be done in the initial stages of a run if a proper warm-up is not included in the session. Some very low intensity running on a soft surface should precede the actual workout, with some dynamic stretching and mobility work around the hips (including hamstrings, glutes, hip flexors and quads).

As you will discover from reading most of my articles, there are no quick fixes and cookie cutter approaches to good health and performance. When it comes to solving issues of chronic pain and over-use injuries, all individuals must be examined using a comprehensive approach. It is entirely possible that some individuals may require the use of specialized orthotics for their shoes to address alignment or support issues. However, in most cases, implementing a collection of good practices and habits will yield long-lasting and cost-effective results. The following Chinese proverb still holds water:

“Give a man a fish and he will eat for a day. Teach him how to fish and he will eat for a lifetime.”

When prescribed indiscriminately, orthotic inserts are a band-aid solution that do not encourage strengthening of the lower leg apparatus and improvement of overall running mechanics. Teaching the body good mechanics and surrounding it with good preparation, including overall conditioning and recovery and regeneration techniques, will yield the best results. And most of all, try to limit your volume of running on hard surfaces such as concrete and asphalt.

- Derek M. Hansen -

We’ve all heard the claims: “Improve your first-step quickness so that you are lightning fast in your sport!” Is this possible? Is the first step the most important step? If you teach someone to move their feet fast, does that mean their body will follow? These are all important questions that must be answered to determine if a particular training method will yield the best results. In this article, we will explore the different methods employed for improvement of sport speed, as well as assess their relative benefits within a training program.

What are Speed, Agility and Quickness?

An appropriate definition of speed, agility and quickness must be provided before we can determine the best methods of achieving these qualities. I believe that most of the people operating the SAQ (speed, agility, quickness) programs do not know which qualities they are actually training in their athletes. Using Webster’s On-Line Dictionary, we arrive at working definitions of these three words:

Speed

Ve*loc”i*ty\, n.; pl. Velocities. 1. Quickness of motion; swiftness; speed; celerity; rapidity; as, the velocity of wind; the velocity of a planet or comet in its orbit or course; the velocity of a cannon ball; the velocity of light.

Agility

A*gil”i*ty\, n. [F. agili['e], L. agilitas, fr. agilis.] 1. The quality of being agile; the power of moving the limbs quickly and easily; nimbleness; activity; quickness of motion; as, strength and agility of body.

Quickness

Quick”ness\, n. 1. The condition or quality of being quick or living; life. [Obs.] 2. Activity; briskness; especially, rapidity of motion; speed; celerity; as, quickness of wit.

If you examine the above definitions, you will find significant similarities among them. All three definitions have the phrases “rapidity of motion” or “quickness of motion” in common. Using Webster’s definition, we find that these terms are actually redundant when used in combination and provide no distinguishing properties to help the athlete and/or consumer make an educated guess on what to expect in their training. Perhaps using the phrase “Speed, speed and more speed” is just not as marketable and doesn’t make a snappy acronym (three S’s make people think of snakes or air seeping out of a tire, perhaps).

What ultimately occurs is that the marketing gurus take these words and give them new meanings to adapt to the services they are providing which are touted as being comprehensive, multi-faceted and, dare I say, “functional.” “Speed” is put forward as only linear acceleration ability, while “Agility” is apparently the ability to move laterally, backwards, forwards and vertically with uncanny speed. Quickness, then, must mean the ability to move your limbs fast without going anywhere, which is what most of the SAQ drills resemble – lots of work without any useful application. Invariably, the phrase “First-Step Quickness” makes its way into the jargon, somehow implying that it’s the first step that only counts in movement.

We should be able to function in the training world with simply the term “Speed” to describe all of what was identified above. Speed, like the term velocity, can have attributes attached to it, including magnitude, direction and distance. Those in the know will use the term “speed” in this manner referring to short-speed, speed endurance, lateral speed or explosive speed, for example. Until we uniformly adopt this terminology when discussing speed, it will be very difficult to appropriately describe what type of training athletes are actually doing.

For example, I’ll talk to athletes and coaches who claim they are doing speed work. Their workout will consist of numerous repeat 100m runs with a walk back. In reality, no speed work is being done in these types of runs. The recoveries are too short (with the velocities too low) to even deem the work “speed endurance.” They are simply doing a form of special endurance work. However, the runs will still be fast enough to create a risky condition where a muscle pull can occur (i.e. hamstring), particularly during the latter stages of the workout when fatigue is present.

Additionally, you will often hear about fast-footwork being performed in drills that last well beyond 40 seconds in duration, with very short recoveries. In order for an optimized speed adaptation to take effect, the drill should not exceed eight to 15 seconds in duration, and include a significant recovery period for full recovery. Such drills must be monitored with a stopwatch to ensure quality is being maintained over every repetition.

The First Step: Quickness or Quackery

Now that you are thoroughly confused regarding what is speed work and what isn’t, it’s time to get into the individual components of speed. The first step has been analyzed over-and-over again to determine how to make this one stride more effective. Athletes have been told that if they don’t have a quick first step, they will not be competitive in their sport. In reality, the first-step only comprises a very small proportion of an overall performance. It is not the case that the sprinter who gets out of the blocks first does always wins the race. The first step may only cover one meter of distances, meaning that only 1/100th of the race has been completed. Lots of things can happen over 99 meters (or approximately 45 strides). Obviously, the shorter the distance required, the more important the performance of the first step. But quickness is only one part of the first step. There are other qualities that need to be in place to ensure that a good performance is secured. In fact, I would heavily argue that first-step placement is even more important than first-step quickness.

Athletes often think a big, explosive step is the most effective means of beginning locomotion. However, over-committing or over-exerting on a first step is as deadly to an athlete as over-committing on a punch for a boxer or a kick for a martial artist. In the case of a fighter, over-committing on a strike can affect your ability to adequately deliver power on subsequent strikes, as the body is out of position to re-cock the fist or foot. Additionally, over-swinging on a punch or kick can leave a fighter vulnerable to a deadly counter-strike from a well prepared opponent. In the case of a sprinter or any other athlete that is trying to move quickly over the ground, an over-exaggerated first-step can lead to the following problems:

1. Forcing the athlete to push their body more upward than forward. This can happen one of two ways: First, if the body is not properly angled for delivery of horizontal force, the athlete’s angle of departure will be too high, leading to a tall posture on the second, third and subsequent steps. Second, if an athlete over-pushes on the first stride, the landing of this first step will typically land too far in front of the athlete’s center of mass, resulting in a pole-vaulting effect and bouncing the athlete upward into a less desirable acceleration posture. Acceleration will be stunted, as an upright posture cannot deliver the hip power required for prolonged acceleration.

 

2. Negatively impacting power delivery and speed in subsequent strides. Running is cyclical and requires an appropriate and efficient distribution of power and stride frequency. Over-emphasis on one single stride, whether it is the first, third or eighth one, can disrupt the effectiveness of the speed run as a whole. Teaching athletes to treat a run as a single, inter-dependent effort of movements – rather than isolating individual strides – will always yield a better result.

 

3. Vulnerability to Direction Changes. If direction change is required, such as for football, soccer and basketball players, an over-exaggerated first step will lead to a reduced ability to change direction, with an extended flight phase occurring before the athlete can get the first step to the ground. This is why we teach these athletes to keep their feet moving in contact with the ground, and not well extended beyond their centers of mass. Over-extension into one direction is an invitation for your opponent to “take you” in the opposite direction.

 

4. Energy management. An overly-ambitious first stride can lead to fatigue in the latter stages of the effort. Athletes must be taught that a quick but controlled effort yields far better results without the danger of running out of gas prematurely.

In other cases, the first step can be almost too quick, in that it lands too far underneath the center of mass, thereby not providing enough vertical force to keep the athlete from falling toward the ground. Inevitably, the athlete will stumble forward awkwardly, with the second stride landing too far in front of the center of mass. As a result, the athlete will be driven upward prematurely, limiting his or her ability to accelerate effectively. This type of striding effort is more common with athletes who are taught to move their feet quickly in a choppy manner, as would be done with a “speed-ladder” device. Drills using a “speed-ladder’ can create artificial stride patterns that do not conform to an athlete’s body dimensions and power delivery capabilities. While beginner athletes will benefit from any kind of work – including tap-dancing through a speed-ladder – advanced athletes must be aware of the biomechanical and physiological demands of their sport.

Those who spend too much effort and investment in training the first step will find that other parts of their movement will be lacking. Even in boxing, the big knock-out punch is set up by a series of other punches and footwork, as well as defensive tactics. If starting speed is what you are looking for, concentrate on body position prior to moving to get the biggest bang for your buck. An analysis of the sprint start out of starting blocks will prove that good start technique is more a function of proper set-up (i.e. block pad placement, hip height, back position) and maximal strength abilities, not how much work is done perfecting the first step. Good coaches never over-emphasize one quality in training. If you come across someone who is expounding the virtues of improving first-step quickness, you will know that you have come face-to-face with a genuine snake-oil salesman.

Recommendations

What we can learn from a close inspection of “first-step quickness” claims is that we must evaluate movements as a whole and not over-emphasize the sum of individual parts. In some cases, isolating sub-components of a movement can help to gain technical mastery that can be extrapolated over the entire movement. However, if a movement is cyclical, there is a heavy interdependence amongst individual strides. Each stride sets up the next stride and a balance exists between all strides. Too much time and energy taken by one stride, negatively impacts the subsequent stride – and so on, and so forth. Control, relaxation and fluidity of motion must take priority above all else. And, total movement speed – your ultimate goal of training – must take precedence over first-step quickness.

- Derek M. Hansen -

I had the opportunity to try out the recently released high speed digital camera from Casio: The Exilim EX-F1. All I can say is, “Wow!” It does everything that Casio claims it can do and more. If you shoot video or still shots for analyzing sporting performance, this is a camera for you. Even if you can only borrow one for a few days, I highly recommend it.

The Basics

The EX-F1 is a multi-purpose digital still camera and digital video camera. It has an optical zoom capability of 12x (36 to 432mm) that allows you to catch action that is far away. It also has a digital still photo resolution of 6.1 megapixels, which won’t knock anyone’s socks off in this century. However, what sets the EX-F1 apart from the competition is the speed at which it can shoot both still photos and digital video. Still photos can be shot continuously at anywhere from 1 fps to 60 fps. Additionally, video can be shot at frame rates unheard of for consumer based cameras, creating smooth super-slow-motion videos that make your subjects look like they are floating on air. The EX-F1 can also shoot HD videos at 1920 × 1080 resolution. The total package amounts to a credible digital still camera combined with a very flexible digital camcorder. However, the camera does look more like a digital SLR camera than a video camera.

Video Capabilities

The EX-F1 has the ability to shoot high speed video at 300, 600 and 1200 frames per second. This allows you to review the video at super-slow-motion speeds, and provides a smooth, seamless account of human performance. The catch is that the video resolution of these various frame rates is lower than standard video. For example, at 300 fps, the camera captures 512 × 384 pixels, at 600 fps it captures 432 × 192 pixels and at 1200 fps it records at 336 × 96 pixels. I found that for sport analysis, the 300 fps mode captures more than enough information. The resolution is also high enough that you don’t miss out on any detail. You cannot zoom in or out during high speed recording, but there typically isn’t enough time or need to change focal length during quick sporting events. Additionally, you cannot record audio at these high frame rates. Usually the audio sounds like someone moaning underwater during slow motion playback anyways.

The camera comes with some basic software that allows you to play the movie clips on your computer, burn them to DVD and/or upload them to YouTube. To view the videos on your computer, you can use ArcSoft TotalMedia on the supplied CD-ROM. On my computer, the files automatically opened up in QuickTime although the videos were a little bit slower to start. TotalMedia can also be used to burn HD quality movies onto DVD.

For individuals who would like to edit their videos in conventional video editing programs (i.e. Premiere, Pinnacle, MovieMaker, Sony Vegas, etc.) you will have to obtain third party software that can convert the Casio MOV files to a compatible format. I downloaded a program called MPEG Streamclip from Squared 5. MPEG Streamclip allows you to conveniently convert individual files into useable formats. Although it is an extra step in the editing process, the high frame rate video files produced by the EX-F1 make it a worthwhile task.

The only consumer level products that come close to providing the fast frame rate of the Casio are a number of Sony Digital Camcorders that employ what is called Smooth Slow Recording at 240 frames per second. One example of a similarly priced camera is the Sony HDR HC9 which is a mini-DV format High Definition camcorder. The resolution of the 240 fps Sony cameras is similar to that of the 300 fps Casio videos. However, Sony does not provide the option of 600 and 1200 fps, as well as the digital still capabilities of the EX-F1. The only advantage of the Sony HDR HC9 is that it records in HDV format, as opposed to the Casio’s AVCHD format which is much more cumbersome to edit. Sony has hard drive camcorders (HDRSR11 and HDRSR12) with the Smooth Slow Record function, but they also record in AVCHD format. For serious high speed photographers who want high resolution capabilities, you will have to look at more expensive professional cameras such as those offered by Vision Research such as the Phantom HD line which can shoot HD quality video at anywhere from 1 fps to 1000 fps.

Watching a video of sporting movements that has been recorded at 300 frames per second or higher - even if it is something as mundane as running - is breathtaking. It’s as if you are watching a Discovery Channel documentary or a the slow motion clips of football games shot by NFL Films. Using normal 30 fps video slow motion is good, but not even close to 300 fps. At the very high frame rates, the movement is slowed down so much and so precisely that it allows your brain to easily digest the information. When I took video clips of athletes at 300 fps and then showed them the results right away, their response was always along the lines of, “Wow, that is so cool!”

Provided below are some sample video clips that I took using the EX-F1. These clips were converted using MPEG Streamclip, recompressed using Windows MovieMaker and then uploaded to YouTube (even though the camera software has an automatic upload to YouTube function). All of these videos look much better than what you see through YouTube. Unfortunately, I still haven’t figured out how to jack up the resolution for my YouTube uploads. Don’t let the quality of these YouTube videos discourage you from testing out an EX-F1. I will try to follow up this article with more video posts of higher quality.

Sample Video Clips

This video focuses in on the legs during a running drill for a football team. Notice how you can easily watch every aspect of lower limb mechanics: how the foot is landing, where it is landing in relation to the hip, where the stress is being transferred.

This video is of a casual jogger taken from about 50 yards away. Not as dynamic as the football sprint, but still gives you lots of information.

I was in my backyard when I heard a lot of buzzing from some flower pots. Needless to say, I sprang into action and shot this honey bee working over the flowers.

Finally, I had to finish with the requisite slow motion capture of a dog shaking water off its body. Nothing new, but still gives you an idea of the capabilities of the camera.

Digital Still Performance

I’m no expert in the area of digital photography, but I’ve had enough digital cameras in my day. And, I also owned a nice Canon AT-1 35mm SLR when I was a student, shot lots of film and even developed a number of rolls myself. So, when I shot some photos with the EX-F1, I was still pretty impressed. Remember, I would not buy this camera for its digital still performance alone. The 6.1 megapixel photos can be shot in RAW or JPEG format and look quite nice. I won’t post any in this article, as there are many other reviews that handle this aspect of the EX-F1 much better than I could. However, given that the camera had such nice video performance, I was suprised to find that the photos were better than any of my previous digital cameras. The ability to shoot up to 60 frames per second is nice too, although it is a bit of overkill for much of the sporting movements I analyze. Thankfully the camera can shoot pretty much anywhere between 1 and 60 frames per second (10-15 frames per second is usually enough for me), and has a function ring on the lens that can be used to select your frame rate quite easily.

Specifications at a Glance

Number of Effective Pixels - 6.00 million
Imaging Sensor - 1/1.8-inch high-speed CMOS
Image Type - RAW, JPEG and movies in MOV format (H.264/AVC)
Number of Pixels Recorded - Photos - RAW, 2816 x 2112, 2816 x 1872 (3:2), 2816 x 1584 (16:9), 2304 x 1728, 2048 x 1536, 1600 x 1200, 640 x 480
Number of Pixels Recorded - Video - Standard Video - 640×480 at 30fps, HD Movies at 1920 × 1080 and 1280 × 720 at 30fps, Hi-Speed Movies at 512 × 384 (300 fps, 30-300 fps), 432 × 192 (600 fps), 336 × 96 (1200 fps)
Operating Speed - Normal Speed Continuous Shutter - Maximum is 3 frames per second, High-speed Continuous Shutter - Maximum is 60 frames per second, Flash Continuous Shutter - Maximum is 7 frames per second (Up to 20 images)
Lens Focal Length - f=7.3 to 87.6mm/Approx. 36 to 432mm
Zoom Capabilities - 12x optical, 4x digital
White Balance - Auto WB, Daylight, Overcast, Shade, Day white FL, Daylight FL, Tungsten, manual WB
Sensitivity - Auto, ISO100, ISO200, ISO400, ISO800, ISO1600
Other Recording Functions - BEST SHOT, YouTube Capture Mode, Face Recognition
Built-in Flash Modes - Auto, Flash Off, Flash On, Red Eye Reduction, External Flash
Viewfinder/LCD - 2.8-inch wide TFT color LCD (Super Clear LCD), 230,160 dots (959 × 240) and a 0.2-inch, Equal to 201,600 dots electronic viewfinder
Inputs/Outputs - USB/AV port, HDMI™ output (Mini),, hot shoe, external microphone jack, AC adaptor connection (DC-IN)
Power Requirements - Rechargeable lithium ion battery (NP-100) x 1, AC adaptor
Weight (excluding battery and accessories) - Approx. 23.67 oz
Bundled Accessories - Rechargeable lithium ion battery, lithium ion battery charger, AC power cord, USB cable, AV cable, strap, lens cap, lens hood, remote shutter release, CD-ROM.

Conclusions

I would definitely buy this camera given my current situation: I’m a father of two small, active children, and I work with athletes in all sorts of sports, where I’m constantly analyzing movement mechanics. The amount of information I get from the high speed video alone is more than worth the money. And, watching your kids jump, bound and run around at 300 frames per second is fantastic. The camera also shoots adequate still photos and normal and high speeds. The 12x zoom lens also allows me to zoom in or out while recording standard or high definition video. The only downsides of the camera are the low light shooting issues, the video format conversion time (AVCHD format) for editing purposes, and the size of the camera, although the camera really isn’t that heavy at all. One figures that the camera has to be quite large to allow for the zoom capabilities and to allow enough light into the lens for high speed shooting.

As with any time you are choosing a camera to buy, it really depends on your needs, your preferences, and how much you are willing to spend. The good thing is that perhaps Casio has now raised the bar for other manufacturers to provide much more advanced features on their digital still cameras and their camcorders.

Who Should Buy This Camera

People who don’t like to have fun!

 

]]> http://www.runningmechanics.com/product-review-casio-ex-f1-the-sports-geeks-dream-camera/feed/ http://www.runningmechanics.com/product-review-casio-ex-f1-the-sports-geeks-dream-camera/ http://feeds.feedburner.com/~r/RunningMechanics/~3/384767228/ http://www.runningmechanics.com/get-on-your-running-shoes-and-go-green/#comments Sat, 06 Sep 2008 04:40:17 +0000 Derek Hansen http://www.runningmechanics.com/get-on-your-running-shoes-and-go-green/

- Derek M. Hansen -

Elections are looming in both the United States and Canada, and I thought it time to present a more topical post rather than going on and on about something as menial and boring as running. But how can we combine the topic of running (or jogging) and the federal elections without putting more people to sleep? The only option is to blather on about greening up the environment and saving the planet.

With fuel prices going through the roof and SUV’s sitting in car lots with ten-foot pole marks all over them, one wonders why we haven’t heard people (okay, the tree-huggers) calling for “Run to Work Week” in the coming months. The obvious answer is, “Are you nuts!” It’s hard enough to get people out of their cars and onto buses and bikes for their commute to work. Sure taking the bus and navigating a bike through motor vehicle traffic is taking your life into your hands, but hey, saving the planet is a worthwhile cause – isn’t it?

While running to work is not a viable option for 99.9% of the commuter population, putting on your running shoes and doing your workout in the local park or trail system can help to conserve energy and preserve our environment. The amount of people I see using fitness center machines such as bikes, treadmills, steppers and elliptical trainers is staggering. And, pretty much all of these machines require an external power source for operation. It’s bad enough that most of these people are also driving to their local gym or fitness facility to exercise. They also have to drain electrical power to burn a few calories. And, our sources of environmentally friendly electrical power (yes, that quite possibly is an oxymoron) are not keeping pace with demand.

So, what are some environmentally friendly options for exercising in this time of eco-awareness and brutally high fuel costs? Provided below are an array of exercise options that can yield effective results and not kill the planet:

1. Running. Yes, probably the easiest way to get into shape. Prostitution may be the oldest profession, but running is a safe bet to be the oldest form of exercise. Jogging over a specified distance or duration is an easy way to get started. But running can also be done in ways that challenge your body in different ways. Interval training performed on a track or a strip of grass can provide a higher intensity means of challenging the body with a higher velocity of running. Hill running can be performed to build strength and power in the lower body. The important thing to remember with running is to choose your footwear and running surface carefully. Running on pavement or cement sidewalks is unforgiving and can lead to all sorts of stress injuries that will force you back onto the stair climber or elliptical trainer (which are eco-evil!).

 

2. Cycling. Cycling is not only an environmentally friendly mode of transportation, it also works well as a planet-saving form of exercise. More importantly, cyclists can do dual duty – they can ride their bike to work and get a great workout at the same time. As with running, cycling can be done in a variety of workout-types, moving between steady rides, interval training and hill climbing. Mountain biking may even provide for a more intense and complete workout, as the upper body is used more for climbs and descents. Just don’t let me catch you driving your bike to the forest in your SUV! For those who cannot handle the high-impact nature of running, even on soft-surfaces, cycling may be the way to go. Just remember, running will improve your cycling capacity, but cycling does not improve running performance (unless you are really out of shape).

 

3. Weightlifting. Pumping iron is a good way to get a resistance training workout and save the planet. Just look at Governor Schwarzenegger in California, the environmentally friendly U.S. state. Not only can you recycle iron, but also it doesn’t require electricity (except from your brain to your muscles) to operate. And, unlike all of these silly plastic fitness toys such as Swiss balls and rubber bands, iron weights can be used for hundreds of years. At the current gym I work out of, I’m sure some of the weight plates in there are at least 45 years old.

 

4. Yoga. Although I still don’t get the whole yoga/Pilates trend (I still think it’s a conspiracy to wear creatively arranged lycra-spandex), one could argue that it is environmentally friendly. We just need everyone to jog or ride their bikes to the local yoga studio. Of course, I cannot endorse Bikram’s Yoga and other hot yoga methods, as it’s obvious that they contribute to global warming (or at least global sweating).

 

5. Swimming. Open water swimming can be considered environmentally friendly, mostly because you are ingesting large amounts of contaminated water and filtering it through your kidneys. But seriously, swimming at relatively high intensities can be a good total body workout, with much less stress on the lower body joints. Swimming in pools must be considered significantly less environmentally friendly, mostly due to the fact that they require significant energy to heat and filter, not to mention all the chemicals required.

 

6. Bodyweight Exercises. I’m a big fan of putting together varied exercise circuits comprised of simple bodyweight exercises – push-ups, squats, lunges, ab-crunches, etc. Your body has enough mass to create a significant stress for muscle development and you can burn out a lot of calories if you keep the pace up. Of course, some of us have more bodyweight than others, so you can bet that those who need the tougher workout are going to get it.

I’m sure there are many other environmentally forms of exercise out there, I just don’t have time to cover all of them. For example, Ultimate Fighting is probably pretty environmentally friendly, as blood is bio-degradable. It’s just not socially friendly. Ultimate Frisbee seems to attract the hippies, so it must be okay too. At least we know it is testosterone sparing.

The point is that we can all make our contribution to improving the environment, even when it comes to exercise. Just make sure to take along your stainless steel water bottle and donate your old running shoes to needy kids in developing parts of the world. Just remember to pull out your unfriendly styrofoam orthotic inserts.

]]> http://www.runningmechanics.com/get-on-your-running-shoes-and-go-green/feed/ http://www.runningmechanics.com/get-on-your-running-shoes-and-go-green/ http://feeds.feedburner.com/~r/RunningMechanics/~3/377808638/ http://www.runningmechanics.com/what-counts-albert-einstein-and-the-philosophy-of-training/#comments Fri, 29 Aug 2008 05:57:56 +0000 Derek Hansen http://www.runningmechanics.com/what-counts-albert-einstein-and-the-philosophy-of-training/ - Derek M. Hansen -

Albert Einstein once said, “Not everything that counts can be counted, and not everything that can be counted counts.” As a track coach and strength and conditioning coach, I am always trying to determine which components of the training program actually count, and which components do not really contribute to the greater performance whole. On closer inspection, we can argue that there are direct inputs that create useful, tangible adaptations (i.e. speed, power, strength, endurance, etc.), while other peripheral components can create an environment for positive adaptation or a synergistic effect even though they do not directly contribute to improvements. But determining which training elements, components or exercises that give you the biggest bang for your buck is a difficult exercise in itself. Those who can identify the key elements will have greater, more consistent performances from their athletes, as well as less injuries and minimal instances of overtraining.

Controlling Your Variables

As a young coach, I was always intrigued by the observations of Bruce Lee. I also enjoyed watching his movies. Through descriptions of his approach to martial arts and his ultimate creation, Jeet Kune Do, I have been able to arrive at a philosophy of coaching that enables me to keep things simple and account for improvements as well as decrements in performance.

“In Jeet Kune Do, one does not accumulate but eliminate. It is not daily increase but daily decrease. The height of cultivation always runs to simplicity. In building a statue, a sculptor doesn’t keep adding clay to his subject. Actually, he keeps chiseling away at the inessentials until the truth of its creation is revealed without obstructions.” Bruce Lee

Coaching the 100m sprint is a good measure of your ability to achieve pure physiological and technical gains with athletes. There are no game strategies, trickery or teammates to rely upon to make up for physical shortcomings. When you step into the blocks in the 100m final at the Olympics, it’s the athlete and his or her competitors running in their individual lanes – putting their faith in their preparation. The same goes for other Track and Field events, as well as other sports such as weightlifting and swimming. Ironically, it is often these sports where performance enhancing substances make the biggest impact.

Specificity is key when planning and implementing a training program for a given sport or individual event. Thus, performing the actual event would be considered the most important training element. If you do not spend enough time performing your given sport in your specific position, role or event at the appropriate level of output, it is very likely that you will not significantly improve over time.

Using the 100m sprint example, you could run only 100m out of starting blocks for every training session. Specificity advocates would say that such workouts would yield positive results and adequately prepare you for your competitions. However, adaptation may be limited and short lived using this method since an athlete would only be challenged in the same manner for every workout. As we know from basic training theory, periodic variation in the stimulus is integral to providing ongoing adaptation and prolonged improvement in performance. Doing sprints of varying distances – some shorter, some longer and in various combinations and volumes – as well as adding other training elements such as weightlifting, explosive training, plyometrics and even aerobic training will enhance preparation for the 100m sprint. The difference between good coaching and average coaching is determining the proper amounts, progressions, combinations and sequences of all of the training elements – in coordination with good technical preparation – and applying them appropriately to an individual athlete.

Many coaches grab every bit of information and training technique and integrate it into their overall program, hoping to add value. There is nothing wrong with striving to learn more to improve yourself as a coach and bolster your training approach. However, adding more without taking something out of the equation can lead to problems. Adding more training elements haphazardly can lead to problems of:

Overtraining. Adding more elements and exercises can lead to an athlete that is over-stressed. If this trend continues over the long-term, overtraining syndrome can result. It may take the athlete weeks or months to recover from this affliction. Adding is not so much the solution as replacing. A coach that is adding something must also take something away to ensure that a balance in training load is achieved.

 

Interference. Some elements that are added may conflict or interfere with existing elements, particularly if inserted at the wrong time or day of the week. For example, excessive work in the area of endurance and lactic tolerance can dull explosive, alactic abilities. This is why you don’t see elite Olympic weightlifters running quarter-mile repeats with three minute recoveries.

 

Accounting. The more a coach adds, the more complex the entire training equation becomes. It becomes much more difficult to make adjustments and transition from one phase to the next. It is also harder to determine which elements are the critical elements (i.e. those that are providing the most bang for your buck). Thus, when a problem occurs, it becomes a much more difficult task to determine where to make changes.

Once again, I am not saying that adding new training methods should not be pursued. I am saying that one should be conscious of the big picture and the impact new elements can have on the adaptation abilities of an athlete.

 

“Everything should be made as simple as possible, but not simpler.” Albert Einstein

 

The “Confusing Menu” Syndrome

One of my favourite television programs of late is a reality show called Kitchen Nightmares in which world renowned chef, Gordon Ramsey (from Hell’s Kitchen fame) helps revitalize problem-ridden restaurants. One of the first things he does when evaluating the restaurant is review their menu. In every instance, these near-bankrupt establishments have too many items on their menus. Customers cannot figure out which items on the menu are actually good, while the chefs and cooks preparing the food cannot focus their talents on just a few good dishes. The result is low quality food, confused customers and a failing restaurant. The same can happen with a training program. Too many inputs, too many choices and no focus on what is going to provide the real payoff for the coach and athlete. You run the risk of bankrupting your athlete.

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” Bruce Lee

 

Classifying and Prioritizing Training Elements

Table 1 below provides a graphical representation of the classifications of contributing (and non-contributing) training elements. For illustrative purposes, I have identified potential training elements for an elite level 100m sprinter. The first column represents elements that will directly result in starting, acceleration and maximum velocity improvements for the elite level sprinter. For beginner sprinters of adolescent age, almost any type of training can result in an improvement. But this type of example does not provide us with the critical imformation for determining critical elements for effecting significant improvement at all levels of ability. For elites, over-use of non-contributing elements will result in a de-training response (i.e. they will get slower).

 

 

Additionally, the elements identified in column two of Table 1 are classified as indirect contributors, which can enhance an athlete’s ability to improve when training direct contributors. For example, improving aerobic ability, through the use of low-intensity intervals, can enhance recovery and regeneration abilities between sprint repetitions, sets and workouts. Use of electronic muscle stimulation can enhance muscle fibre recruitment velocities that can be applied in sprint training and plyometric sessions. The third column includes items that we cannot conclusively say provide assistance, but are often left in a program because we feel that the athlete can gain confidence by incorporating these elements in their training.

Finally, column four elements are activities that would not provide any appreciable improvement for an elite level 100m athlete. Scientific evidence does not support use of these elements and even anecdotal evidence is non-supportive. Some coaches may still incorporate these elements at a volume which does not negatively affect performance (i.e. used as filler activities to add variety) while others over-use them to the detriment of the athlete.

“Any intelligent fool can make things bigger, more complex, and more violent. It takes a touch of genius – and a lot of courage – to move in the opposite direction.” Albert Einstein

 

Recommendations

So how does one go about choosing the correct amount and blend of training elements to elicit the best training response in an athlete? There is no black and white answer to this question. What is clear is that heightened awareness on the part of the coach is paramount. A coach must keep track of all of the inputs in a given training program and be able to understand what an athlete is getting out of the prescribed elements. You do not need to attach percentages to individual training elements, but you should have a good idea as to the relative importance of each input. Key factors that will help a coach to make the right choices for their athletes include:

Experience

The more hands on experience a coach has under their belt, the more able they will be to discern what is working for their athletes and what is not working. Knowledge is of no use unless you apply it. And regardless of what you read in a book or on the internet, or pick up at a seminar, you really don’t know how to make it happen until you have logged the hours with athletes and seen the improvements first-hand. Having said that, there are coaches who continue to do the same routines over and over again, expecting a different result – which is essentially the definition of insanity.

Intuition

Some of the best coaches that I have met have combined adherence to scientific principles with incredible intuition – resulting in profound results on a consistent basis with their athletes. To some degree, enhanced intuition does come with experience. However, it appears that some coaches are simply better at reading their athletes and understanding how to elicit optimal adaptation through good planning and timely rest and recovery. Unfortunately, intuition may not be something a coach can learn – it may be only available to a select few coaches.

Quantitative Evaluation

Every training program should have a means of evaluating its effectiveness. For sprinters, the stopwatch is the indicator. In the weight room, the amount of weight lifted is the key indicator. In field events, such as high jump, long jump and shot put, the measuring tape is the indicator of progress. Other athletes from team sports can also use these indicators to identify progress for qualities such as power, strength, speed and endurance. If you can’t measure improvement, it will be very difficult to determine if your training program is working. Qualitative assessment can also be used. However, if something looks better but there is no quantitative improvement in performance, it will not fly in the world of competitive sports – unless you are a figure skater or rhythmic gymnast.

“The only real valuable thing is intuition.” Albert Einstein

 

In short, training for the sake of training is not the best use of an athlete’s time. I often come across athletes who don’t improve, and when asked why they continue with the grind of training with no tangible results, they respond with, “I just like working out. The training itself is enjoyable for me.” If you are one of these people, all the power to you. But if you are hoping to make significant improvements, keep track of your training inputs and make sure they are paying dividends for you. Once you figure out what counts and what doesn’t, training will not only be simpler, but also much more gratifying.

]]> http://www.runningmechanics.com/what-counts-albert-einstein-and-the-philosophy-of-training/feed/ http://www.runningmechanics.com/what-counts-albert-einstein-and-the-philosophy-of-training/ http://feeds.feedburner.com/~r/RunningMechanics/~3/370400221/ http://www.runningmechanics.com/usain-bolt-rewrites-the-record-books-again-now-what/#comments Wed, 20 Aug 2008 23:24:19 +0000 Derek Hansen http://www.runningmechanics.com/usain-bolt-rewrites-the-record-books-again-now-what/ - Derek M. Hansen -

As I rolled out of bed this morning to watch the highly anticipated men’s 200m Olympic final, I expected to see another gold medal performance by Usain Bolt. Like Donovan Bailey, I was skeptical that I would actually see another world record, given Bolt’s numerous races and the magnitude of the task at hand - breaking 19.32 seconds - which was believed to be one of those untouchable records, much like the women’s 100m record. I did not expect anyone in the field to seriously challenge Bolt for the Olympic title. But, like many of the millions of other sprint fans, I was certainly hoping for something amazing.

Usain Bolt did not disappoint. I would say that 10 meters into the race I knew that Bolt was serious about challenging the record. You could almost see it in his face throughout the race. There was an intensity that I had not seen previously in these Games. He had made up the stagger on his lane 6 opponent very quickly and was rounding the corner well ahead of the field. I have to admit, I was impressed at how close Shawn Crawford had stayed with Bolt in the first 120 meters of the race, particularly after seeing Bolt hammer the 100 meter field last week. The most amazing part was not watching Bolt approach the finish line and seeing the clock stop at 19.31 seconds (adjusted to 19.30 seconds), it was finding out shortly after that the wind reading was a 0.9 meter per second headwind. Not only did he break what was thought to be an impossible record, but he did it under adverse conditions after several races.

Needless to say, I was amazed at what I had just witnessed. And after watching the numerous replays of his race and celebrations, I was left to wonder - now what? There are many questions that these performances have raised including:

Can Usain Bolt run faster?

Judging by his casual finish in the 100m and his amazing performance into a headwind, theoretically we can say yes. However, as we have seen many times before, it is difficult to predict if Bolt’s career will continue to thrive and improve unimpeded. After watching Bob Beamon in 1968 travel 8.90 meters in the long jump and Kevin Young of the USA run a blistering 46.78 at the 1992 Olympics, many people were anticipating more great things. But neither athlete came close to their previous performances. Can Usain Bolt and his coach ensure that this young talent will continue to improve and not be negatively impacted by super-stardom, injuries or other possible impediments? It is difficult to say.

As I had mentioned before, Bolt is expanding the limits of human performance and entering a domain where no human being has ever been before. While it is an exciting time for him, it is also fraught with greater risk and unpredictability. Deep inside, we all know he can run faster. The question is, will he get the right opportunities and conditions to run faster?

Should anyone else bother trying to compete with Usain Bolt?

After Bolt’s amazing run, the Canadian broadcasters were amused by how light-hearted and supportive his competitors were, commenting that past Olympics were very adversarial contests. There was no trash-talking or stone-walling occurring. Just hugging and high fives all around. I can explain this very easily. When you know you are going to get your ass handed to you, and the outcome is very obvious, there is no stress. There were two different races going on during the 100m and 200m competitions: Usain Bolt versus the World Records, and then everyone else racing for silver and bronze. It is very much like the celebrity golf tournaments when Charles Barkley plays with Tiger Woods. Lots of high fives and goofing around with Bill Murray. There is no doubt or debate as to who is the best.

But it does leave other sprint athletes with the tough task of goal setting for 2009 and beyond. Striving for personal bests is nice, but shooting for World Records and gold medals may not be as realistic in the 100m and 200m. In 1988, there wasn’t the same issue after tremendous performances by Ben Johnson and Florence Griffiths-Joyner. Ben was banned and FloJo retired. I believe that much depends on how Bolt’s training and prepartion goes, not on what other athletes do. Will Bolt be healthy and ready to defend his titles and records? If he is, there will be lots of high-fiving, laughing and dancing around with the other competitors.

Should Bolt consider training for the 400m and add a third sprint world record to his tally?

I would certainly love to see him try. It is unlikely that his 100, 200 and 400 meter training could co-exist, but he could shift to a 200-400m program and be succesful in both. If I were Bolt, I would spend some more time working on the 100 and 200 (as it’s obvious there is some potential for improvement) and see how things work out. It is not advisable to be greedy and try to dominate all the sprint events. It will be interesting, however, to see if he keeps training for the 100 and 200 events, but throws in the odd 400 meter race to see where he is at - likely in the early part of the competitive season.

Has Usain Bolt revived the excitement in Athletics and sprinting?

For the time being, yes. He is a hot commodity, and meet promoters will be interested in having him headline their events. It will be interesting to see how things play out for the next year and if WADA sinks there teeth into more athletes from Track and Field. A Greek hurdler and a Ukrainian heptathlete have tested positive in Beijing, with Athletics providing two out of the four drug positives to date at the 2008 Olympics. While drug positives are not the best thing for Track and Field in the short-term, it’s much better than the past habit of covering up drug positives in an effort to sweep the skeletons into the closet. Usain Bolt has the potential to be the savior of the sport, but we still have a long way to go.

]]> http://www.runningmechanics.com/usain-bolt-rewrites-the-record-books-again-now-what/feed/ http://www.runningmechanics.com/usain-bolt-rewrites-the-record-books-again-now-what/ http://feeds.feedburner.com/~r/RunningMechanics/~3/367854170/ http://www.runningmechanics.com/the-aftermath-bolt-destroys-field-in-olympic-100m/#comments Mon, 18 Aug 2008 06:43:39 +0000 Derek Hansen http://www.runningmechanics.com/the-aftermath-bolt-destroys-field-in-olympic-100m/ - Derek M. Hansen -

I like everone else watched in amazement as Usain Bolt tip-toed through the tulips on the last 20 meters of his 100m Olympic final on Saturday, August 16th. The time of 9.69 seconds barely gave an indication of what he could have run had he decided to run hard right through the finish line. The slow-motion replays made his achievement look even more outrageous as he waved his arms around and beat his chest like he was one of the “Village People” tracing the letters for YMCA.

Commentary from former athletes such as Donovan Bailey (CBC) and Ato Boldon (NBC) maintained that Bolt could improve technically out of the blocks and further put the world record out of reach. Fellow competitors were using words like “freak of nature” and claiming that he could have run “9.54″ had he not slowed down. On the other side of the fence, Ben Johnson told London’s Daily Mail when asked if he thought sprinters were still doping 20 years after his positive test, “How shall we put it to avoid being sued by everybody?” However, even if you look at it from Ben Johnson’s point of view, what Bolt accomplished was still amazing. It is much similar to what Johnson did to a field of competitors who at one time or another either tested positive or admitted to doping. Perhaps the playing field is level, at least for the top eight or maybe even the top 16 competitors.

For those of us in the trenches trying to glean some meaning from Bolt’s accomplishment and apply it to the training of other athletes it is a daunting task. But I have learned a few things from the accomplishment of Usain Bolt and the 100m final in general. Here are some key thoughts that have crossed my mind since Saturday:

Where do we go from here?

Let’s watch the 200 meters and carry on the discussion after that race. I think we know that Usain Bolt can run a faster 100 meter time if he simply runs through the finish line. Based on his 100m speed, we can assume that Michael Johnson’s World Record of 19.32 seconds is in jeopardy. If Usain can carry on with his training undisturbed and he doesn’t let his accomplishments go to his head, I’m sure we’ll see more amazing races. At the speeds he’s running and the pressures that go with being a gold medallist and world record holder (public appearances, running meets to make more money despite the conditions, does he have a girlfriend?), staying healthy and avoiding injuries will always be a concern. But for now, his recent accomplishments have certainly got people thinking about the limits of human performance.

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