hey what's going on it's cesar from the sprint project here in this video i'm
gonna take you through a sprint workout in the street
first we have to warm up the first drill are high knees
i'm sure you've seen these before the problem is we have to make sure we're
doing them right so that we're not injuring our lower
back and so that we're making our sprint technique
better rather than worse you see during sprinting or running in general
people tend to land on their heels because they're striking far in front of
their hips with their foot pointed upwards this
stroke corrects this mistake because in this position you don't have to think
about it it naturally lands under your hips on the ball of your foot the
mistake you want to avoid is having your leg
collapse excessively on each step because one you waste time bending and
extending the leg and two the impact goes into your knee
instead of into the ground if you look at these sprinters when they're upright
and they land their leg is almost completely straight
not only will you protect your lower back
your knees but you will also be able to move faster
and build stronger legs and i'm not going to go into massive detail on
everything you have to know about warming up or for sprints
because i already have a whole video on that link will be in the description the
next drill i'm gonna give you are leg cycles there's other names for
this drill but i call them leg cycles because it's the same motion
as when you're on a bicycle this is very similar to sprinting itself
except we're taking small steps and hopping in the air
in order to give ourselves enough time to recover the leg
swing it around and put it underneath the hips
now to the uncertain eye it might look like i'm not even doing anything
but what's really going on here is instead of letting this
leg come all the way and get a full extension i'm recovering it much earlier
than you would want to during actual spraining
so i'm keeping my step very short but i'm emphasizing this circular motion
so that i can focus on driving this leg back under the hips
on the ball of the foot compared to the track the asphalt
does not help you absorb the impact of each foot strike
normally this would be a bad thing because it puts more stress on your
joints but we can actually use this to our
advantage because we're going to get immediate feedback
on our technique with each step this forces us to land
softly on the ball of the foot in order to avoid
painfully hitting the ground with your heels and destroying your lower back
here's the plot twist instead of doing sprints we're actually gonna do
this drill for our main workout
so here's how we're going to do this we're going to do 20 reps
one each leg we're going to walk it back that'll be a rest
and we're going to do 5 to ten rounds gradually increasing in intensity with
each round if your sprint technique is underdeveloped and you just go out and
start sprinting you're reinforcing that technique right
and you could actually be training your body to become slower with this drill
technically you're not sprinting but it's so close it's nearly the same thing
so you're still getting all the benefits including fat loss benefits
conditioning benefits and hormonal benefits
the only difference is that this forces you to build
good sprint technique so that you get the speed benefits as well
something i want to make sure to mention too is when slowing down
you don't do it too quickly you want to give yourself some space because the
faster you slow down the more impact that you have on your knees which is
more important when we're on the street on something's
hard like this and if you have a hit like the one i'm using right behind me
use it and go up the hill because that slight incline
is going to help you get that foot underneath the hips
just because it naturally puts your body at a slight forward lean
you can even do it in position before worrying about distance
because this way you're making sure that you're not
stepping forward and you're landing directly under the hips in order to be
safe and avoid injury remember to look out for potholes rocks
or uneven surfaces pick streets that are not too busy
definitely don't use major roads where people might be
speeding and might try to swim around you and unless the street is closed
i wouldn't even use headphones so that i can hear the car is coming
like i mentioned already the ground is very unforgiving so the biggest mistake
you want to avoid is a heel strike that's why i'm giving
you these two drills and structuring the workout this way
so you don't experience the same issues i did when i first
started doing sprints on the street before finishing off we have to cool
down of course you can pick any five movements
and hold it for 30 seconds each doing static stretching
here are five movements you can do hamstrings 30 seconds
add up there's 30 seconds hips 30 seconds
calves 30 seconds
and just 30 seconds
two rounds of these minimum then we can walk it out
and finish off our workout and that concludes this video
if you learn anything new anything helpful hit the like button
and to learn more about warming up click here to see a spring workout
at the track click here any constructive feedback
drop it in the comments thanks for watching i'll see you in the next one