What can we be doing to develop our hamstrings/glutes optimally? I rely on my hip flexors and quads excessively (I have a very low kickback), and I'm trying to even things out.
Presently, I'm running one hill workout per week with our group, as well as two-three weight sessions. I do scissor squats with an emphasis on driving with the glutes and hamstrings on the way up, standing single-legged hamstring curls (using the machine) with a focus on keeping my core completely engaged/still, and full squats. Should I be doing deadlifts as well? Anything else?
I've been doing this stuff for nearly two months, and I'm already seeing the changes manifested in my stride. Thanks in advance for any tips.
Hamstring Curls do not replicate the running motion well-the hamstrings should be used for extending the leg, not curling the foot towards the hips. The foot should curl up towards the hip mainly on its own, not because you are activly jerking it up with your hamstring. However, you said you have gotten results from them so maybe stick with them, just do some other stuff as well.
I used to have the same problem-I was a shuffler, and even when sprinting my feet when coming through would be lower then knee high. My quads and hipflexors did all of the work, I was literally running with straight legs. Unimpeded, powerful hip extension is the best way to get a good backkick. Quads, hamstrings, glutes, psoas. Try bulgarian split squats, they work all of those and stretch the hip flexors as well which is important. Also, don't be afraid to do hills several times a week.
Canova disciple-A set of 6-10X10 second hills up 10-12% hills once a week during the track season is a great idea I think. But it shouldn't be the focus of the week any longer like it was during the base phase. At that point you are no longer developing your power/coordination/recruitment, you are just maintaining it. The focus is on more specific work.
Pmoax-could you (or anyone else) describe how RDLs work? Proper form, right weight amount on average, etc. I have tried deadlifts but have never gotten good results, maybe I am doing them wrong?
Curiously-I agree that front end mechanics and back end mechanics are very closely related. Back kick and knee lift are very closely related. It is impossible to have a highback kick and high knee lift, and vice versa. Someone jogging will have very low knee lift and very low back kick. Someone sprinting will have a high knee lift and higher back kick. I think the most useful drill is the fast legs drill. Jog easily, then suddenly pull one leg through very quickly with the hip flexor, and then fire the glutes and hamstrings and extend it powerfully. It does wonders for leg speed and power.