Latest / The Gill Athletics Track and Field Connections Podcast / #130: Gill1918 presents Chris Korfist "Sprint Training" from Tampa Bay/USF Clinic

Transcript

#130: Gill1918 presents Chris Korfist "Sprint Training" from Tampa Bay/USF Clinic · The Gill Athletics Track and Field Connections Podcast

• 0:00
  Welcome to the Gil 1918 Project, a podcast series by coaches, for
• 0:04
  coaches powered by Gil Athletics.
• 0:06
  Think of this as the Ted Talks of track and field coaching.
• 0:09
  Short, insightful, and packed with valuable strategies to help
• 0:12
  you grow as a coach. We'll bring in the once a year
• 0:15
  track clinic straight to your ears daily.
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  Interested in creating your own episode?
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  Everyone's welcome to participate.
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  Check out the show notes below For more information.
• 0:23
  Now let's get into today's topic.
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  All right. We're.
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  Going to go ahead and get started.
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  Chris has a presentation based off of Sprint training, hurdle
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  training, things like that. He's like I said, he's one of
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  the best. I would highly encourage you to
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  go listen not only to his episode on our podcast because
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  it goes through his life and journey in the in the track and
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  field and coaching, but also he's a, he's on the circuit man.
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  He's on a lot of podcasts. If you search his name and
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  podcast, there's some amazing, like Retox actual training that
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  he's done an absolutely fantastic job.
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  So reminder of your homework. What's the homework?
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  It's always the guy late that doesn't know the homework.
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  Now he's going to fail the clock.
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  OK, What's the what's the homework?
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  Take picture or video. Put it on your social, Twitter,
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  Facebook, Instagram. I'm sure you're a Tik toker
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  because you weren't here yesterday.
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  But let's make sure we're letting other people know why
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  they should have been here. So let's give it right back up
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  for Chris to get ready for this. Thank you, Chris.
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  I I only have 23 minutes, so I'll kind of skip my stories,
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  but people have been playing with this for a while.
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  The idea has always been there. I tried it like the Australians
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  where they put the crocodile in the pool.
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  Pool. So I used my dog to chase my
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  son, see if he'd go faster with the big dog chasing him, or
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  dragged by a car or dragged by the dog.
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  He turned out OK. He plays volleyball at North
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  Dakota, the one sport I know absolutely nothing about.
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  He decides that's his thing. Isn't that how it works?
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  He would have been a great high jumper, triple jumper.
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  He high jumped 6 feet in 8th grade.
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  And then he said, yeah, Dad, this isn't for me.
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  What? What do you mean?
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  So this is how I started on it. Peter showed up one Sunday
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  morning, the day after the state track meet, to show me this
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  machine. It was cool, but it wasn't until
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  that we started doing overspeed stuff that I said, yeah, this is
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  it. And so I put the money down.
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  My daughter didn't get braces because of it, but that's OK.
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  She doesn't smile and then we don't have to deal with that.
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  The first time that you have actual research was, I can't
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  remember the year, maybe 18 or 17.
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  Do you guys know Ken Clark? You've heard of Ken Clark?
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  So Ken came to Chicago and we had a whole bunch of athletes.
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  I think we had 43 athletes ranging from 10/1 men to 11 flat
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  girls, some really elite athletes and some not so elite
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  athletes. So we could get a full picture
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  in for two days. We filmed people getting towed.
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  We measured everything. Did you guys want to hear the
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  funny Ken Clark story? I kind of led you into that.
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  So we've got it all set up. We've got high speed cameras,
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  we've got lanes and lanes of laser timers all set up and
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  we're waiting for everyone to show up.
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  And Ken goes, I want to try it. Really, Ken, we just set this
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  all up? Yeah, I want to try it.
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  Don't tell him I told this story.
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  And so he puts on the belt and he's standing there ready to go.
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  And he took a breath and the belt came undone.
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  And that sucker coming back at 14 meters a second was like a
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  drunk driver hitting every tripod along the way.
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  I was like, oh, my God, we've got 20 minutes to set this up,
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  Ken. He goes, yeah, I guess I gained
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  too much weight. I'm not, not what I used to be.
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  I thought I was a medium. I guess I'm a large.
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  Yeah. So.
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  But we got it in. So this is what we found.
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  This is what we guessed or hypothesized would be the proper
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  word, and that's how we set it up.
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  This is from the actual research paper.
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  Here's all of our data. And what we found was you do go,
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  you have a faster ground contact time.
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  You do have a longer stride length, and then we put all the
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  physics into it. And do you guys want to see the
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  videos of someone getting towed and not towed?
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  So this guy was the big 10 champion.
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  He was an 11 one guy or 10 one guy.
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  So getting pulled, he hit 11.24 meters a second, which is
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  humming. You can see the cable getting
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  pulled there's. So we're measuring split time
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  and contact time. And so, again, this is older,
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  but you've really got to turn your legs around fast if you're
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  going to keep your form. Again, the longer I've been
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  doing this and the more data I see from people all over the
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  world, it's really about frequency.
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  And then here he is. Without it, I don't have time.
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  This is what we found, increased stride length and improved
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  vertical forces. So this is the Ken Clark Peter
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  weighend. It's how much force you apply
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  into the ground and there's truth to that.
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  It's just how you apply that force and where you apply that
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  force. But doing the math for all of
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  this, that is what we found. And so really that this comes
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  based off as this two mass model again, sorry guys, I'm going
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  fast. I got I want to know you want to
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  see the exercises. So you do have to have increased
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  vertical force when you do it. And so Charlie Francis said
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  there's no it would ever work. He's dead now.
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  So I can say this, but no, Charlie Francis was wrong.
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  They didn't have a 1080 to measure it.
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  They were just dragging someone with a rubber band or something
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  along those lines. So some other things that
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  possibly happen, you have to pretense faster because of the
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  increased rate. So you have a pretension or
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  preco contraction. So when you hit the ground,
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  you're actually stiffer because your body knows it's coming in
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  faster. We know that the more pretension
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  you have before you hit the ground, the springier you're
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  going to be. It's not how much you deadlift,
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  it's how much you absorb and put back out.
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  So if we can have a longer, stiffer, more prepared contact
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  on the ground, we're going to have a bouncier athlete that
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  comes off the ground. Now where we guide that power,
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  that's a different story. And that also gets into this
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  force better posture for stability.
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  It's going to run up and down the chain where you know you're
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  getting pulled fast, but you're trying to keep your posture.
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  So you're having kind of this conscious moment to keep
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  everything in place. If I took some that was a
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  really, I'll show you the video in here in a second, but some
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  beginner out there and tried to drag them.
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  You're going to see him go like this.
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  He said, all right, so now I know what we need to work on.
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  He can't control his pelvis. He can't control his scapula.
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  He can't control various things. So here's data that I got off
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  the 1080. There is the resisted, which is
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  I always go 3 meters or three kilograms when I test just
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  because it takes the tension, the slack out of the line so
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  there's less noise in the data. And then here I am pulling them
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  at, I don't know, probably 5 kilograms or 6 kilograms.
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  And you can see that he has to turn it over faster and he does
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  get a longer stride length. So just off the app from the
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  1080, you can get all the data that Ken Clark and I spent three
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  days trying to get. Why do you like that data?
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  Well, you can create all kinds of different possibilities and
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  training once you get this kind of data just from a quick start.
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  Again, this is for your high school coaches.
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  This is an overspeed movement. I'm things are going to happen
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  faster at a different angle than what I normally do.
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  And that's my driveway where I train.
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  So I don't want to spend money to buy a facility.
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  Once it becomes a business, you lose your passion.
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  If I have no overhead, I can do what I love to do every day.
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  And if nobody shows up, I don't have to worry about the bills
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  coming. Everything's paid for.
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  So some people don't come train with me because it's I train in
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  the street. But my point is, think of all
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  the kids that grew up playing black top basketball and look at
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  their how little their injury rates are.
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  It's all these kids with the fancy shoes and fancy surfaces
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  that are getting hurt all the time.
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  If I hit a harder surface, my body has to contract faster and
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  harder, so I'm more resilient to any kind of change.
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  So anyway, I got closed my garage door and we're going to
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  push horizontally, so I've got to get my shin down and learn to
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  find that position. A mini tramp is overspeed.
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  It's rebounding faster. You have to reverse it.
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  The Cal Dietz rubber band stuff, this is overspeed.
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  I don't know about that one, but I think they call that one the
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  Saturday night Special. It's overspeed, so more modern
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  research than what Ken and I did.
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  It's a good tool for training. Vertical force can increase
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  frequency. This guy did a lot.
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  There's some really good research on how you train men
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  and women differently. And actually, women recruit
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  different muscles than men when they Sprint, at least elite
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  sprinters do. And the biggest barrier for
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  women is going to be frequency. So this person, again, the
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  Chinese and Japanese are really into research because they
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  really, really, really, really want to beat us in track and
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  field. They're obsessed with it.
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  The Japanese are getting close for no reason other than they do
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  really good research. That's where you're going to
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  find the really good research because this is how you get a
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  better way of living. If you get good research, they
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  actually improve their Olympic program.
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  You move up in life in China, it's communist.
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  That's how it works. So here's out my street, Long
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  St. It's pretty flat.
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  I've got slack here. I didn't have the release on
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  her. I'll do it again.
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  Minimal heel strike. She's got to turn it over fast.
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  She can hold her body position. She was a softball player, but
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  she ran track in softball in the spring.
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  She's a finalist in 100 meter dash, but was an Allstate
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  softball player and is the all time base Steeler in the Big 10.
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  She can really move. She's a doctor now.
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  Here's someone not as athletic with the release, but what it
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  did is when she got a feel for it, which was in about two reps,
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  she actually starts to change her her contact.
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  So if the added speed, she actually learns to step out and
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  pull through. So you can see this moment where
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  she's going to hit here and get into that tangential force or
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  tangential velocity and hit the ground and pull through.
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  So you can change someone's running form to teach them how
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  to run fast by pulling them faster.
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  She has minimal breaking time, contact and go.
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  And it would probably be better if I had the pre video but I
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  couldn't find it. She's a sprinter.
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  She's a sprinter and jumper. At one point she was a gymnast
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  and a competitive cheerleader, but she turned out to be a
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  really a decent sprinter. Some warnings for Chicago.
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  It doesn't go great when it's cold.
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  I know it doesn't get below 50 here, but it's supposed to on
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  Tuesday because I got an iguana warning.
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  Don't touch the iguanas when it gets cold.
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  I don't know what that means, but your muscles contract when
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  it gets cold. There's less blood flow.
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  It doesn't work as well. So we don't do it when it's
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  cold. That doesn't happen down here.
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  Cold for us is below 50 again. That's unimaginable here, you
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  guys, I saw some guy, it was 89. He had a winter jacket on
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  yesterday. What are you doing?
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  You wear that when it's 10 in Chicago.
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  Some room changes. I know this is South football.
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  That's Dave Montgomery. Do you guys know who he is?
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  He plays for the Lions, played for the Bears.
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  When he was with the Bears, I trained him for three years.
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  Here he is on a short track. He loved over speed.
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  That's how we got him fast again.
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  We just kind of ran out of room and he put on the brakes.
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  So ideally we needed more space. Do you guys even have indoor
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  track here? That's oh, you do now.
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  So here's David again, now out in the street.
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  I think he's got the release on. No release.
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  But again, it got him to step out.
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  It got him to change his posture when he went through his combine
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  training and ran that horrible 478, which probably cost him
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  about $10 million, a horrible crossover striker.
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  So he was hitting here every time and he's a big dude and a
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  powerful dude. So every time he came off of
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  that, he was pushing hard this way and pushing hard that way.
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  I just started pulling him over his speed and his feet had to go
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  in the right position and his body said, Oh yeah, I know how
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  to do this now. He had 2000 yard seasons.
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  Now he's rich. Here's the release.
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  You'll see it come off. Anyone want to guess the the
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  month, looking at the trees and such and knowing he's a football
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  player? Yeah, that's April in Chicago.
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  We still don't have leaves on trees, but it was warm that day.
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  So where to connect it? You can connect it to your
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  chest, and you can connect it to your hips.
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  That pull is going to give a different process to your brain.
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  So if you've got some that's leaning back a lot, I connect it
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  to your chest. So you actually learn to bring
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  in your 5° and still cycle through our hurdlers.
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  We connected to your chest that way.
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  We might the head track coaches, the hurdle coach, he built this
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  mega box that we put the Sprint on.
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  It's about chest height and so when you get pulled over the
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  hurdles, the line stays well above the hurdles and it's up
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  high, so it doesn't get caught up in the hurdles.
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  Works really well. We had our hurdler went 13/8
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  last year. He's a sophomore.
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  That's pretty good, right? Even down here is 13/8 still
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  good down here, It's OK. And all we did is we dragged his
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  ass over the hurdles over for speed.
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  So here's a waste connection doing a prime time run again,
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  you can see it bring his hips forward and when we bring it up
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  to his chest, you'll see he can keep his lean in a little bit
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  more. And we know hamstring injuries
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  happen when it goes too far in that upper body lean.
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  So we can kind of play around with that a little bit.
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  Overspeed and assisted are two different things.
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  Assisted is more there. You're still getting pulled.
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  Assisted is what I would say. You're not going faster than you
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  normally go, but you're getting the impetus and it's at this
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  setting that you can do your drills because you still have to
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  get great contacts in your drills, getting pulled,
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  challenging body positions, whereas overspeed is, it's a
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  drag race. All right, I got you here.
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  Your best Sprint is 10 meters a second.
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  I'm going to make you go 10.5 or 10.3 or whatever, so you're
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  actually going faster than what you normally do.
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  So if you're going to do drills, many hurdles are great.
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  I'm going to talk go more into it, but this is going the wrong
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  way down my driveway. I've got some mats thrown
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  around. So there's different contact
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  areas. So again, if you're working on
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  pretension, if you raise the surface maybe 1/2 an inch to an
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  inch, your body's got to learn to get ready for that.
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  So you're actually tricking the brain into going to a pretension
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  stage. So again, you get that spring
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  without all the fancy equipment. So I take people's garbage and I
• 17:23
  throw it all over my yard and my street.
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  And so when you hit, it hits a little sooner than you thought.
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  It's actually called pliosoidal training.
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  It is a form of overspeed because the ground is coming
• 17:35
  faster than what you expect. And that's how you can create a
• 17:38
  spring year athlete. Again, you don't have to get
• 17:42
  huge boxes. I literally go to places where
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  there are replacing tracks and I go out with my exacto knife and
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  I cut out sections everywhere. If you go to the side of my
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  house, my entire side of my house are different tracks from
• 17:53
  all over Chicago or in the trees over here too.
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  There's all kinds of stuff in the trees which my wife is on me
• 17:59
  about. Thank God it's not my neighbors.
• 18:02
  Some cool research that just came out regarding mini hurdles.
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  Again, the Japanese and Chinese are after it.
• 18:11
  How far do you set your hurdles apart?
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  Research shows that 95% of your stride length is what you need
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  because it greatly improves this hip movement here, which to me
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  is probably the most important movement of sprints.
• 18:24
  After the contact is can you bring this hip forward?
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  That's what gives you your stride length is where this hip
• 18:31
  goes from here to here. Proven by the Japanese.
• 18:35
  Again, remember they they're third or fourth in the four by
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  one every Olympics, they're right there.
• 18:45
  So different heights, literally just a flat on the ground will
• 18:50
  increase your stride frequency. If you bring that up higher up
• 18:53
  to about heel bone or ankle bone height, you're going to look at
• 18:57
  stride length. So what does this have to do
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  with overspeed? Well, if I know what's
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  challenging this in this drill, if I make you do it faster, I'm
• 19:04
  going to get more speed out of this lumbosacral joint, which is
• 19:08
  what gives you my power and my strength and my leg width and
• 19:11
  all the other things that make us fast.
• 19:18
  It's good research. It's interesting.
• 19:22
  You can bound with it. What's Matt's last name down in
• 19:27
  Tech? What's Matt's last name in
• 19:29
  Texas? The guy, huh?
• 19:32
  Yeah. Matt Neal, great Sprint coach
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  down in Texas. He just had the 1080 as long as
• 19:39
  I have, and he spends half of his time doing overspeed
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  bounding because I know I'm going to have to get off the
• 19:45
  ground as fast as I can because I'm getting pulled.
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  It isn't sprinting, just how fast you can get your foot off
• 19:52
  the ground with as much power as possible.
• 19:54
  That's what the overspeed bounding is making you do.
• 20:03
  Again, I get that tangential velocity with my leg.
• 20:07
  You can do leg cycles. This is probably my favorite.
• 20:12
  So again, I'm working on that turnover because that leg's got
• 20:21
  to get down on the ground or else you fall and your body
• 20:24
  knows that, so you're just messing with the stumble reflex.
• 20:26
  Changing arm positions makes a big difference.
• 20:29
  David's going to carry a football.
• 20:30
  If this is a cyclical angular velocity equation, I've got
• 20:34
  these 4 limbs that are making little mini quarter circles.
• 20:39
  And if we look at how physics works, if I can block that one
• 20:43
  limb, that means everything else has to work harder because there
• 20:47
  has to be a balance because you're running down a straight
• 20:49
  line. Again, I'm getting into
• 20:52
  neurologic targeting, finding a level, which is really
• 20:58
  important, the neurologic aspect of letting our body compete and
• 21:02
  run. So just by getting him to carry
• 21:04
  a football, I've got to change his.
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  It will change his body posture. His body has to adjust.
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  And for David, he they only really care how fast he can run
• 21:13
  when he's got the ball in his hands.
• 21:16
  If you really want to change it, you can use water bags and put
• 21:19
  it up over your head. So now your torso has to react
• 21:23
  even faster than it did before. While you're getting pulled,
• 21:28
  your torso has to set the stage for everything else to happen.
• 21:31
  If it gets there sooner, it gives a lot more time for the
• 21:34
  rest of the limb to do it's job. Because everything works
• 21:36
  proximately to distally, right? Everything starts here in your
• 21:39
  belly button, right? And moves out from there.
• 21:44
  Someone told me there's 5000 different bacteria that live in
• 21:46
  your belly button. I didn't know that.
• 21:47
  I don't believe it, but it's kind of cool.
• 21:51
  Prime times. Be careful with these.
• 21:54
  This is kind of giving you an indicator of what your body can
• 21:58
  actually do because that hamstring has to work really
• 22:03
  fast and sometimes they don't like to work really fast.
• 22:08
  So start really easy with overspeed prime times.
• 22:13
  But again, if the basic movement is that tangential velocity or
• 22:19
  force coming into the ground, the faster I can get this leg
• 22:22
  into the ground, the faster my hips are going to move forward
• 22:24
  and move my mass forward, the faster I'm going to go.
• 22:29
  So that's what it's challenging there.
• 22:30
  And there's the grass and it must be the fall because there's
• 22:33
  a dead leaf. Advanced overspeed.
• 22:37
  This is the one you really want. Anytime I put advanced on
• 22:39
  something or I put a European name in front of it, everyone's
• 22:41
  like, oh so Jackie overspeed bounds.
• 22:45
  The jacks are really good at that.
• 22:47
  You're going to take a Lila Exogen sleeve.
• 22:51
  I know they're crappy. I know they fall apart.
• 22:53
  I know the Velcro lasts like 3 days.
• 22:56
  Stuffed ribs, it's, but for that couple of hours that you get to
• 23:01
  use them for, they're pretty good.
• 23:03
  So again, if we're going to go back into an angular velocity
• 23:06
  viewpoint, if I block or I wait with a couple 100 grams on one
• 23:10
  limb, everything else has to work faster.
• 23:13
  So if I put the sleeve on and this leg is getting slowed down,
• 23:17
  this means this leg has to move faster.
• 23:19
  So I'm working on frequency with overspeed and I just got the
• 23:24
  signal that that's it settings. That's too much.
• 23:28
  The kids got on breaks. I started 5 kilograms and I
• 23:35
  cranked the velocity up to 14 meters a second.
• 23:37
  It doesn't mean you're going to drag it 14 meters a second.
• 23:39
  It's just that's what it's going to setting is going to pull you
• 23:43
  back. That way.
• 23:43
  It's a no brainer. And after four or five
• 23:46
  kilograms, you can start to build up from there.
• 23:49
  And then my kids get nuts and they say let's do 8.
• 23:52
  Like, man, that's fast. Now let's do it, coach.
• 23:54
  Alright, let's time it. I'm out.
• 23:57
  I got the signal. And he'll be back on our coaches
• 24:00
  panel later on this afternoon as well.
• 24:02
  So give it up for Chris. Corpus.
• 24:08
  Hey gang, Mike Cunningham here. Hey, I hope you enjoyed this
• 24:11
  episode of the Guild 1918 Project series.
• 24:14
  It's really my mission, my passion to bring you massive
• 24:18
  amounts of value and I hope this one hit the mark.
• 24:21
  The Gill 1918 Project is really dependent on you if for you to
• 24:26
  build your own episode, to hear your voice, to have your voice
• 24:29
  heard you have something to say and teach other coaches out
• 24:33
  there. So please get a hold of me,
• 24:35
  E-mail, text message, Twitter, smoke signals, get a hold of me
• 24:40
  and let's help create your episode of the Guild 1918
• 24:43
  Project. Hope you enjoy the day, they
• 24:45
  will see you tomorrow.