I have a weak push off when running

im gonna be a HS sr

your running 4:14 and 8:36 don't worry about it, just run

It would probably make sense to do the hill reps that gave Coe that awesome push-off. 10x100 building to 30 and think of imitating that picture as you do them.

Check out this video of hill drills at lydiardfoundation.org.

http://www.lydiardfoundation.org/training/hilltrainingdvd.html

I'd recommend that you do these less aggressively than shown in the video for the first couple of weeks. I got injured trying to just jump into these drills at full effort. Work your way into them over a couple of weeks. After a month or so, you should able to tell if they are doing anything to help you.

fisky wrote:

Check out this video of hill drills at lydiardfoundation.org.

http://www.lydiardfoundation.org/training/hilltrainingdvd.html

I\'d recommend that you do these less aggressively than shown in the video for the first couple of weeks. I got injured trying to just jump into these drills at full effort. Work your way into them over a couple of weeks. After a month or so, you should able to tell if they are doing anything to help you.

thanks. thats hwat my friend was talking about with the hill bounding. Any opinions on doing light weights with the hamstrings and thighs. I think just using the muscles(especially hamstrings) even at a light effort will help a lot.

Your hamstrings bend your leg, they don't straighten it. Your quads contracting and your glutes pulling your leg back give you that straightening effect.

since lydiards are so big on periodization it would only make sense that they suggest weight training before bounding. otherwise to do bounding first would be like doing intervals and then a base.

how do I strengthen that besides doing hills once a week?

SMJO wrote:

Your hamstrings bend your leg, they don't straighten it. Your quads contracting and your glutes pulling your leg back give you that straightening effect.

Plyos, step-ups, squats, leg press

ask my coach?!?!? my coach things I am invincible and never sees a problem in anything ive ever done. when i was running 4:20 he told me he thinks I was in 4:10 shape.

post a picture of you running - edit or crop out your face if you want to remain anonymous.

chances are you have weak glutes and tight hip flexors.

your leg will not go back that far if your hip flexors and psoas are tight.

meat pudding wrote:

chances are you have weak glutes and tight hip flexors.

your leg will not go back that far if your hip flexors and psoas are tight.

Not the OP, but good point on the tight hip flexors. I just tried to position my legs and torso into the same position statically as the photo of Coe linked in the original post. I put my front leg on a step about the difference in height as Coe's feet in the photo, approximated the same bend in the front knee, and if I keep my torso aligned upright, it's a stretch to get my back thigh angled back just beyond vertical. If I try to approximate his back thigh angle, my torso (or at least my pelvis) has to angle forward about 45 degrees. I don't think my glutes are weak though.

if you figure out who I am dont say it

bump...

so today I was running and I tried imitating Seb Coe but it just made my stride really bouncy and uncomfortable.

your a white rectangle...amazing

Incorporate some lunges; plyos like bounding; hill work.

I wouldn't worry about pushing off as you run. Your body will adjust naturally.

crazy streaker wrote:

http://multimedia.olympic.org/pic/coe_gal_l_01.jpg

Seb is the greatest.

Just look at that. Amazing.

There are Kegel exercises that you can do that are designed to strengthen the pubococcygeus muscles and strengthen your \"push off\".