Re: Increasing Short Sprint Speed

[Guest guest]

Anton Sevilla <anton14@...> wrote:

> Honestly all this benching isn't helping my sprint. Ideas?

You're squatting and deadlifting too, right? As I recall, you're

cross-training as a powerlifter.

You might want to look at the more explosive Olympic lifts, or you

might want to perform the squats and deads more explosively. Or you

could try various cable and elastic band exercises.

Matt Madsen

__________________________________________________

[Guest guest]

Several years ago in the 70's there was a gentleman named Orange,

running Fullback for Oklahoma State University. Unfortunately, during his

sophomore year he tore, I believe, an ACL.

During his rehabilitation, he visited an old coach from his intermediate

school days named Hollie Evett, a Powerlifter of no little skill in those

days. Hollie had doing several different types of squats, high bar,

wide stance, narrow stance, etc. I personally saw double 300 Kg

without a suit or belt at a body weight of about 107.5 KG (around 235#'s)

Hollie also had doing incline squats. This was a movement done on a

rough cut reinforced 2 X 12. Using only body weight the lifter moves

through a range of motion from 1/4 to 3/4 squat, never really dropping into

a full squat and never standing erect. was never able to cut like

he did before, but he did reduce his 40 yard dash time by about 0.2 to 0.3

seconds.

I also used (and currently use) this movement to rehabilitate my knee after

my parachute malfunction working up to 10 sets of 100 reps before I started

squatting with weight. I find that it is very similar to the one legged

squats which I saw do from a bleacher. I also still run a

5.0 - 40 at the age of 50.

Just a bit of dusty covered by cobwebs trivia.

-----Original Message-----

Anton Sevilla <anton14@...> wrote:

<Honestly all this benching isn't helping my sprint. Ideas? >

From: Matt Madsen<mmadsen@...>

You're squatting and deadlifting too, right? As I recall, you're

cross-training as a powerlifter.

You might want to look at the more explosive Olympic lifts, or you

might want to perform the squats and deads more explosively. Or you

could try various cable and elastic band exercises.

Matt Madsen

__________________________________________________

[Guest guest]

On Mon, 30 Oct 2000, Matt Madsen wrote:

> You're squatting and deadlifting too, right? As I recall, you're

> cross-training as a powerlifter.

Yup yup! But that's kinda sidetracked now that I have so little time left

til competition week. =(

> You might want to look at the more explosive Olympic lifts, or you

> might want to perform the squats and deads more explosively. Or you

> could try various cable and elastic band exercises.

I'm currently doing power cleans, squat cleans -> explosive front squat.

Got other ideas? And what do you suggest with the cables? I don't have

bands yet though. Thanks Matt!

[anton sevilla]

*** If you don't have bands yet, remember my suggestion to others that you make

your own at low cost from joining heavy gauge bungy cord into a loop. A set of

these bands will cost you a fraction of what the commercially sold rubber

elastics cost and they are more convenient to attach to weights and other

equipment.

Dr Mel C Siff

Denver, USA

mcsiff@...

[Guest guest]

>From: " Dr. Yessis " <dryessis@...>

>For the fastest improvement in sprint speed with limited time, I strongly

>recommend doing resistive exercises that duplicate exactly what occurs in

>the sprint stride. This includes the knee drive, the pawback, and knee

>extensions with rubber tubing. These will have an immediate and dramatic

>effect on your speed. After gaining strength, you can do these exercises

>with greater speed to more closely duplicate sprint speed (see Yessis,M,

>Explosive Running, 2000, Ch 6).

Duplicating *exactly* what is in the sprint stride would seem near to

impossible without sprinting.

Would this type of exercise fall into the category of high velocity actions

that should not be performed under resistance to avoid confusing the neural

pathways? What does time limitations have to do with your recommendation?

Joe Alden

Atlanta USA

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[Guest guest]

The answer to your question is not as easy it would seem:

The best answer is: it depends on things such as (not in order)--

1) the level of the sprinter

2) how much faster than normal they're being pulled

3) the volume and the density of the overspeed work

4) what type of compatible and complimentary work is being done with the

overspeed training

5) the technical proficiency of the sprinter with and w/o the overspeed

device

6) specific strength and power levels of the athlete

Kebba Tolbert (kebba_t@...)

=================

Men's and Women's Jumps & Multis Coach

Syracuse University Track & Field

>From: ....Name? <smc25@...>

>Reply-supertrainingegroups

>supertrainingegroups

>Subject: RE: Increasing Short Sprint Speed

>Date: Tue, 31 Oct 2000 14:55:01 -0800

>

>I am a student at Humboldt State university in NO Cal. I have noticed the

>sprinters here doing overspeed drills in which they are hooked up to a

>pulley

>system and are made to run faster than they normally do. Is this an

>effective

>method for training sprinters or not? Just curious.

>

>......

>

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[Guest guest]

I am a student at Humboldt State university in NO Cal. I have noticed the

sprinters here doing overspeed drills in which they are hooked up to a pulley

system and are made to run faster than they normally do. Is this an effective

method for training sprinters or not? Just curious.

......

------------

From: " Dr. Yessis " <dryessis@...>

>>For the fastest improvement in sprint speed with limited time, I strongly

>>recommend doing resistive exercises that duplicate exactly what occurs in

>>the sprint stride. This includes the knee drive, the pawback, and knee

>>extensions with rubber tubing. These will have an immediate and dramatic

>>effect on your speed. After gaining strength, you can do these exercises

>>with greater speed to more closely duplicate sprint speed (see Yessis,M,

>>Explosive Running, 2000, Ch 6).

Joe Alden wrote:

>Duplicating *exactly* what is in the sprint stride would seem near to

>impossible without sprinting.

>

>Would this type of exercise fall into the category of high velocity actions

>that should not be performed under resistance to avoid confusing the neural

>pathways? What does time limitations have to do with your recommendation?

-----------

***If you look through the archives of the Supertraining group under " Frappier "

and allied subjects, you will see that this topic was also discussed there.

Dr Mel C Siff

Denver, USA

mcsiff@...

[Guest guest]

Hello Dr. Y!

On Tue, 31 Oct 2000, Dr. Yessis wrote:

> For the fastest improvement in sprint speed with limited time, I

> strongly recommend doing resistive exercises that duplicate exactly

> what occurs in the sprint stride. This includes the knee drive, the

> pawback, and knee extensions with rubber tubing. These will have an

> immediate and dramatic effect on your speed. After gaining strength,

> you can do these exercises with greater speed to more closely

> duplicate sprint speed (see Yessis,M, Explosive Running, 2000, Ch 6).

This is very interesting! Hmmm... where do I get rubber tubing though?

Since I still suck, whether or not this is top notch I'm sure it will help

me.

Anton C. Sevilla

Metro Manila, Philippines

----------

*** If you cannot obtain rubber tubing or bungy cords in the Philippines, then

how about using old bicycle inner tubes? You may use them individually or join

them in long strings.

Dr Mel C Siff

Denver, USA

mcsiff@...

[Guest guest]

Dr. Yessis " Wrote on the subject: Increasing Short Sprint Speed

> For the fastest improvement in sprint speed with limited time, I strongly

recommend doing resistive exercises that duplicate >exactly what occurs in the

sprint stride. This includes the knee drive, the pawback, and knee extensions

with rubber tubing. >These will have an immediate and dramatic effect on your

speed. After gaining strength, you can do these exercises with greater >speed

to more closely duplicate sprint speed (see Yessis,M, Explosive Running, 2000,

Ch 6).

>

How can en exercise performed with a rubber tube duplicate " exactly what occurs

in the sprint stride? The core of sprint action is accelerating limbs at

extremely high angular velocities in a stretch shortening fashion. In my opinion

is the velocities and recruitment pattern of MU on a totally different level.

On top of that is resistive work against a rubber tube a decelerating movement.

With limited time why not try sprinting alone?

Hakan Andersson, Sprint Coach

Sundsvall, Sweden

[Guest guest]

>From: Anton Sevilla <anton14@...>

>Reply-supertrainingegroups

>supertrainingegroups

>Subject: Re: Re: Increasing Short Sprint Speed

>Date: Thu, 2 Nov 2000 09:48:27 +0800 (PHT)

>

>You have a lovely point. Sprinting alone? Maybe my workout plans are

>largely flawed. Right now I do about five 100m sprints and about five 50m

>sprints. With coach around I usually do six 150m sprints and four 100s. It

>varies really. What kind of schemes do you suggest?

>

>

>Anton C. Sevilla

>Metro Manila, Philippines

Not to be harsh, but the numbers 5x 100 or 6x150 mean very little in and of

themselves. Whether or not they're useful at improving sprinting speed would

depend on how they're done (intensity) as well as the rest and recovery

schemes. Honestly, however, I'd tend to say that those distance are unlikely

to provide a true boost in acceleration capacity or top end speed. Remember

*most* top-flight sprinters hold maximal/near maximal speed for only 20-30m.

This should give you an indication of the distances and durations of speed

development workouts.

Kebba Tolbert (kebba_t@...)

=================

Men's and Women's Jumps & Multis Coach

Syracuse University Track & Field

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[Guest guest]

From: " Dr. Yessis " <dryessis@...>

<Merely sprinting in my experience usually leads to injury.>

Interesting... While I tend to do a lot more in my training programs than

" just sprint " I know of several successful programs that simply sprint.

Coach Tellez (Carl , Mike Marsh, Joe DeLoach, Kirk Baptiste, Leroy

Burrell) is not a big fan of " gimmicks " or toys, and often advocates that

one practices sprinting correctly to get faster.

His success speaks for itself.

Kebba Tolbert

Syracuse University T & F

[Guest guest]

" Joe E. Littleton " <jelittleton@...> wrote:

> Hollie also had doing incline squats. This was a movement

> done on a rough cut reinforced 2 X 12. Using only body weight the

> lifter moves through a range of motion from 1/4 to 3/4 squat, never

> really dropping into a full squat and never standing erect.

I'm having trouble visualizing why it's called an " incline squat " and

how the 2 x 12 is involved. It does sound wonderfully painful

though.

Matt Madsen

__________________________________________________

[Guest guest]

Anton Sevilla <anton14@...> wrote:

> I'm currently doing power cleans, squat cleans -> explosive front

> squat. Got other ideas?

Well, sprinting, for one. How much sprinting are you doing anyway?

I'd expect you to repeat the short approach sprint quite a bit.

> And what do you suggest with the cables? I don't have bands yet

> though.

The basic idea is to attach an elastic band to your foot and a post,

and either (a) pull your foot back while facing the post, or ( pull

your foot forward while facing away from the post.

In that way, you hit roughly the correct muscles at the angles you'll

want to use them while running. There's plenty lacking though too.

Matt Madsen

[Guest guest]

Hello Matt!

On Wed, 1 Nov 2000, Matt Madsen wrote:

> > squat. Got other ideas?

> Well, sprinting, for one. How much sprinting are you doing anyway?

> I'd expect you to repeat the short approach sprint quite a bit.

On the average week I do about 15x100m sprints 20x50m sprints falling

start. I don't bother with the crouch start coz you don't crouch in an

approach run. I run thrice a week. Like last monday, it was 5x100m,

5x50m. Then today (wednesday) it was 5x50m falling start, 3x50m rollup

start. This does not include drills like high knees, striding, etc.

Actually if coach is cruel, I end up doing something like 6x300m, 5x100m

or something crazy like that but since coach isn't around (holidays) and I

just want to kick my own butt, I don't do THAT much. I hate puking.

> The basic idea is to attach an elastic band to your foot and a post,

> and either (a) pull your foot back while facing the post, or ( pull

> your foot forward while facing away from the post.

>

> In that way, you hit roughly the correct muscles at the angles you'll

> want to use them while running. There's plenty lacking though too.

Looks useful though. I'll look through hardware stores and give it a try.

[antonsevilla]

Anton C. Sevilla

Metro Manila, Philippines

[Guest guest]

Hello there!

On Wed, 1 Nov 2000, [iso-8859-1] Håkan Andersson wrote:

> How can en exercise performed with a rubber tube duplicate " exactly

> what occurs in the sprint stride? The core of sprint action is

> accelerating limbs at extremely high angular velocities in a stretch

> shortening fashion. In my opinion is the velocities and recruitment

> pattern of MU on a totally different level. On top of that is

> resistive work against a rubber tube a decelerating movement. With

> limited time why not try sprinting alone?

You have a lovely point. Sprinting alone? Maybe my workout plans are

largely flawed. Right now I do about five 100m sprints and about five 50m

sprints. With coach around I usually do six 150m sprints and four 100s. It

varies really. What kind of schemes do you suggest?

[antonsevilla]

Anton C. Sevilla

Metro Manila, Philippines

[Guest guest]

The rubber tubing exercises can duplicate what occurs in the running

stride by:

1) duplicating the same neuromuscular pathway

2) by developing strength or speed-strength through the same

range of motion as occurs in the stride and

3) by duplicating the same type of muscular contraction as

occurs in the stride.

The exercise does not have to duplicate all three at

the same time.

For example, the knee drive exercise begins with the leg behind the body in

atretched position and brought forward to about 35-45degrees to the

vertical. Speed of execution determines whether we are developing

strength or speed strenght. It can be used for improvement of technique or

strength and when mastered and incorporated into the total running stride it

makes an appreciable difference

I have found that such exercises significantly improve running speed. The

results are almost immediate since the runners begin to see changes within

days or a week. This is whyu I recommended them to Anton. He does not have

much time! Merely sprinting in my experience usually leads to injury.

A combination of both is much more effective

I strongly recommend that you try these exercises. You will find the

" proof in the pudding " . Also read EXPLOSIVE RUNNING for more details on

specificity of exercise and the running exercises in question

Dr. Yessis

President Sports Training, Inc.

www.dryessis.com

760-480-0558

Increasing Short Sprint Speed

>

> > For the fastest improvement in sprint speed with limited time, I

strongly recommend doing resistive exercises that duplicate >exactly what

occurs in the sprint stride. This includes the knee drive, the pawback, and

knee extensions with rubber tubing. >These will have an immediate and

dramatic effect on your speed. After gaining strength, you can do these

exercises with greater >speed to more closely duplicate sprint speed (see

Yessis,M, Explosive Running, 2000, Ch 6).

> >

>

> How can en exercise performed with a rubber tube duplicate " exactly what

occurs in the sprint stride? The core of sprint action is accelerating limbs

at extremely high angular velocities in a stretch shortening fashion. In my

opinion is the velocities and recruitment pattern of MU on a totally

different level. On top of that is resistive work against a rubber tube a

decelerating movement. With limited time why not try sprinting alone?

>

> Hakan Andersson, Sprint Coach

[Guest guest]

Anton Sevilla <anton14@...> wrote:

> You have a lovely point. Sprinting alone? Maybe my workout plans

> are largely flawed. Right now I do about five 100m sprints and

> about five 50m sprints. With coach around I usually do six 150m sprints

> and four 100s. It varies really. What kind of schemes do you

> suggest?

You're just a polevaulter, right? You're not competing in other

track events, right?

How far do you run for your approach before you actually vault? I'll

hazard a guess that it's WAY less than 150 m, or 100 m.

Matt Madsen

[Guest guest]

Dr. Yessis " Wrote on: Increasing Short Sprint Speed

> For the fastest improvement in sprint speed with limited time, I

>strongly recommend doing resistive exercises that duplicate exactly what

>occurs in the sprint stride. This includes the knee drive, the pawback,

>and knee extensions with rubber tubing. These will have an immediate and

>dramatic effect on your speed. After gaining strength, you can do these

>exercises with greater speed to more closely duplicate sprint speed (see

>Yessis,M, Explosive Running, 2000, Ch 6).

>From: Håkan Andersson <hakan.andersson@...>

>How can an exercise performed with a rubber tube duplicate " exactly what

>occurs in the sprint stride? The core of sprint action is accelerating

>limbs at extremely high angular velocities in a stretch shortening fashion.

>In my opinion is the velocities and recruitment pattern of MU on a totally

>different level. On top of that is resistive work against a rubber tube a

>decelerating movement. With limited time why not try sprinting alone?

Alden replies:

I am not sure how one would get much accomplished in limited time, anyway,

but my experience is that plyometric work to lessen force absorption, force

generation cycling times most greatly affects sprint times in well

conditioned athletes.

Joe Alden

Atlanta USA

***Affects? Positively or negatively?

Dr Mel C Siff

Denver, USA

mcsiff@...

[Guest guest]

Matt:

The rough cut 2 X 12 was cut into a 24 " - 33 " length. Two (2) 1' lengths of

the 2 X 12 were then cut diagonally so that they now had a 45 degree angle

from diagonal corner to diagonal corner. These were then attached as legs

or supports, I used dry wall screws on mine and Elmer's glue, and a 2 X 4

was cut and run parallel on the underside of the board. This resulted in

the face or top of the board at a 45 degree angle from the floor. You the

place your heels on the board with the ends of your toes on the floor. It

placed your feet on a squatting surface at the 45 degree angle to the floor.

You then perform the range of motion from 1/4 to 3/4 squat.

It will make your lower quad scream when done in sets of 50 to 100. And the

sets can be done fairly rapidly.

JoeL

-----Original Message-----

From: Matt Madsen <mmadsen@...:

" Joe E. Littleton " <jelittleton@...> wrote:

> Hollie also had doing incline squats. This was a movement

> done on a rough cut reinforced 2 X 12. Using only body weight the

> lifter moves through a range of motion from 1/4 to 3/4 squat, never

> really dropping into a full squat and never standing erect.

I'm having trouble visualizing why it's called an " incline squat " and

how the 2 x 12 is involved. It does sound wonderfully painful

though.

Matt Madsen

[Guest guest]

Josh asks: If the rubber tube does not impair the sprint mechanics nor the

high angular velocities, why can't exercise with a rubber tube duplicate

exact sprint stride? It seems that the amount of resistance applied

determines if the mechanics and velocities are to be replicated.

Furthermore, why then is resistive work considered decelerating (braking)

movement? Certainly the contrast (without resistance) is not.

Thank you

-----Original Messages--------

From: " Dr. Yessis " <dryessis@...>

<The rubber tubing exercises can duplicate what occurs in the running

stride by:

1) duplicating the same neuromuscular pathway

2) by developing strength or speed-strength through the same

range of motion as occurs in the stride and

3) by duplicating the same type of muscular contraction as

occurs in the stride.

The exercise does not have to duplicate all three at

the same time.

For example, the knee drive exercise begins with the leg behind the body in

atretched position and brought forward to about 35-45degrees to the

vertical. Speed of execution determines whether we are developing

strength or speed strenght. It can be used for improvement of technique or

strength and when mastered and incorporated into the total running stride it

makes an appreciable difference

I have found that such exercises significantly improve running speed. The

results are almost immediate since the runners begin to see changes within

days or a week. This is whyu I recommended them to Anton. He does not have

much time! Merely sprinting in my experience usually leads to injury.

A combination of both is much more effective

I strongly recommend that you try these exercises. You will find the

" proof in the pudding " . Also read EXPLOSIVE RUNNING for more details on

specificity of exercise and the running exercises in question.>

Dr. Yessis " Wrote on Increasing Short Sprint Speed

<<For the fastest improvement in sprint speed with limited time, I

strongly recommend doing resistive exercises that duplicate exactly what

occurs in the sprint stride. This includes the knee drive, the pawback, and

knee extensions with rubber tubing. >These will have an immediate and

dramatic effect on your speed. After gaining strength, you can do these

exercises with greater >speed to more closely duplicate sprint speed (see

Yessis,M, Explosive Running, 2000, Ch 6).>>

" Håkan Andersson " <hakan.andersson@...> wrote:

< How can en exercise performed with a rubber tube duplicate " exactly what

occurs in the sprint stride? The core of sprint action is accelerating limbs

at extremely high angular velocities in a stretch shortening fashion. In my

opinion is the velocities and recruitment pattern of MU on a totally

different level. On top of that is resistive work against a rubber tube a

decelerating movement. With limited time why not try sprinting alone?>

------------------

Josh Katz

513.474.7465

800.244.2316

978.418.8952 Fax

jkatz1@...

PREP Performance

info@...

http://www.prepperformance.com

[Guest guest]

" Joe E. Littleton " <jelittleton@...> wrote:

> The rough cut 2 X 12 was cut into a 24 " - 33 " length. Two (2) 1'

> lengths of the 2 X 12 were then cut diagonally so that they now had

> a 45 degree angle from diagonal corner to diagonal corner. These

> were then attached as legs or supports, I used dry wall screws on

> mine and Elmer's glue, and a 2 X 4 was cut and run parallel on the

> underside of the board. This resulted in the face or top of the

> board at a 45 degree angle from the floor. You the place your

> heels on the board with the ends of your toes on the floor. It

> placed your feet on a squatting surface at the 45 degree angle to

> the floor. You then perform the range of motion from 1/4 to 3/4

> squat.

Gotcha. I had a terrible visual with " incline " meaning leaning on

some angled platform, as in incline press. I couldn't figure out how

rough cut 2x12's might be involved. Think hack squat machine plus

splinters. Shudder.

> It will make your lower quad scream when done in sets of 50 to 100.

> And the sets can be done fairly rapidly.

I'll take your word for it. ;^)

Matt Madsen

__________________________________________________

[Guest guest]

From: " Joe Alden " <joealden@...>

>I am not sure how one would get much accomplished in limited time, anyway,

>but my experience is that plyometric work to lessen force absorption, force

>generation cycling times most greatly affects sprint times in well

>conditioned athletes.

Dr Mel C Siff:

>>***Affects? Positively or negatively?

Always positively, even if no strength training is being accomplished.

Sprint time decreases (40m) range from the barely perceptible to the easily

clocked. But I am always concerned about the accuracy of timers, outside

conditions including wind assists, track surface changes, etc.

My in-gym testing includes one-legged hop " runs " and vertical and horizontal

CMJ's (one and two leg; off box and from floor).

Lastly, we ask the athlete and the parent/coach if they observe speed

increases and, if this subjective info is positive, matched against the

sprint timing and in-gym tests, we can feel relatively certain sprint

increase goals have been obtained.

Joe Alden

Atlanta USA

*** What about the objective real test, namely what is their accurately timed

improvement over different distances? Do you have any figures for the

improvements that you have seen? Even then, how can you be certain that the

improvements were not because of something other than plyometric methods on

their own? Did you measure these improvements against similar groups of other

athletes who were not using plyometrics or combined weights/plyos training?

Dr Mel C Siff

Denver, USA

mcsiff@...

[Guest guest]

>From: " Dr. Yessis " <dryessis@...>

>The rubber tubing exercises can duplicate what occurs in the running

>stride by:

>1) duplicating the same neuromuscular pathway

>2) by developing strength or speed-strength through the same

>range of motion as occurs in the stride and

>3) by duplicating the same type of muscular contraction as

>occurs in the stride.

Regarding number one: If there is no ground force, there will be no

duplication of neuoromuscular pathways.

Regarding number two: Same can be done with cables but at what price?

Aren't you adding resistance to a high-velocity, highly coordinated

movememnt whose timing and sequencing could be compromised?

Regarding number three: Impossible unless there are similar ground forces to

deal with.

Many times you have aluded to the purchase of your book to justify the

validity of your posts. I have no problem with this continual and repetitve

method of solicitation. However, I suspect from the large number of

off-group emails I have received regarding your participation here, that you

might be better served explaining and teaching us your methods of training

than requiring our purchase of your materials.

Joe Alden

Atlanta USA

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[Guest guest]

To Joe Alden

It is obvious from your statements that you appear to be unfamiliar with running

biomechanics, the concept of specificity of training and sport biomechanics in

general. At first reading your statements would seem to sound impressive but

close examination shows that they have no scientific substance. This is a

typical ploy used by many pseudo experts in the sports and fitness fields. You

read the material or hear them speak and they impress the heck out of you. But

if someone asks " what did you learn? " you do not come up with very much

tangible educational material.

Your ground reaction statements show that you are confused about which joint

actions contribute to running speed and when they occur. For example,

pawback occurs when the runner is airborne. How can you have ground

reaction forces at this time? If we are to believe you, does this also mean

that a long jumper needs ground reaction forces to improve movements of the

arms and legs while flying through the air?

This all reminds me of some of my students. I would give them an assignment to

read up on a topic or to read a specific chapter. They would not do it but

expect me to go over everything that they should have read. As a result,

there was no discussion of the material because they did not have try to

acquire the necessary background to make qualified statements.

You keep going back to my supposed efforts to sell my book EXPLOSIVE

RUNNING. But yet I never once said you should buy it. Anyway, profit on

educational books is minimal, so that my sole purpose in mentioning my book was

that my ideas are already in printed form, with many photos that I could not

send via this discussion group. I did say you should read it (even at a

library) and I will say it again IF you would like to expand your knowledge of

running and if you want to have an informed and fruitful discussion on how speed

can be increased. Running is a very complex sport and cannot be treated in one

or two paragraphs as you seem to believe.

The exercises that I recommended to improve speed (and many others that are

covered in the book ) have been proven in practical work. In fact many

runners improve significantly in running form and speed merely from doing

the exercises. They do not have to do more and more running as is typically

recommended. Doing this leads to " survival of the fitest " to which I do not

subscribe. The more an athlete can do supplemental work to improve his

performance without more and more playing, (or running) the greater will be

his improvement.

Anton, who started this topic, could have become faster by doing the

exercises. This is not opinion, it is an experience-based fact. It is a new

concept, one that cannot be quickly covered in a few paragraphs. This is why it

is necessary to read about it and why I do not wish to repeat over many pages

what is already readily available via a suitable library or bookstore. I would

gladly send this group a PDF file of extracts from my book to help answer some

of the questions, but it is not possible to send attached filesto the

Supertraining group. Moreover, it would take a great deal of time to select,

scan and prepare the material.

Dr. Yessis

President Sports Training, Inc.

www.dryessis.com

760-480-0558

> >From: " Dr. Yessis " <dryessis@...>

>

> >The rubber tubing exercises can duplicate what occurs in the running

> >stride by:

>

> >1) duplicating the same neuromuscular pathway

> >2) by developing strength or speed-strength through the same

> >range of motion as occurs in the stride and

> >3) by duplicating the same type of muscular contraction as

> >occurs in the stride.

>

> Regarding number one: If there is no ground force, there will be no

> duplication of neuoromuscular pathways.

>

> Regarding number two: Same can be done with cables but at what price?

> Aren't you adding resistance to a high-velocity, highly coordinated

> movememnt whose timing and sequencing could be compromised?

>

> Regarding number three: Impossible unless there are similar ground forces

to

> deal with.

>

> Many times you have aluded to the purchase of your book to justify the

> validity of your posts. I have no problem with this continual and

repetitve

> method of solicitation. However, I suspect from the large number of

> off-group emails I have received regarding your participation here, that

you

> might be better served explaining and teaching us your methods of training

> than requiring our purchase of your materials.

>

>

> Joe Alden