Відео

What times did the ladies run 100m in

Great video that many young sprinters can relate to. Thank you 😊

I found this applies to cycling too. Floppy ankles bad...

Is it too late start at 19 ?

Tanke uou❤iran🌹

Looking like a future 400m sprinter 🙌🏿 🔥

Well done Nancy! Stick to the training and you will definitely be at the European masters comp next year🔥 Good stuff Torema 👏🏿

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Very nice thank you

I love it

Today's Bible verse is Acts 10 and remember everyday is a blessing

Are those Temu spikes😅😊😊

Is this correct stride mam here is the link of my self striding plz help mam and do we have to run like this only in 100m and 200m ua-cam.com/video/-LIAwowXTSM/v-deo.htmlsi=WXf-6_nG1qc5AdST. Plz mam help me with it in india we don't have that good coaches

A question mam what is leg extension drill and should I do this pre training This I have to follow ? Got it! To improve the stretching component, here’s an updated version of your schedule with more emphasis on stretching after each session, ensuring better flexibility and injury prevention. --- Complete Weekly Schedule for Pre-Training and Main Athletic Training with Enhanced Stretching: --- Monday: Lower Body Focus + Sprint Mechanics 1. Pre-Training (20-25 min): Warm-Up (5-7 min): Light jogging or cycling Arm circles (15 reps each direction) Hip openers (10 reps per leg) Activation Drills (8-10 min): A-skips and B-skips: 2x20m each Leg extension drill (block start simulation): 3x5 reps Bounding for full extension: 2x20m Ankle dorsiflexion mobilization: 3x12 each leg Strength Activation (5-8 min): Elevated lunges: 2x10 reps per leg Heel walks: 2x20 steps --- 2. Main Athletic Training (4:15 p.m.): Dynamic warm-up for 3-5 minutes (including dynamic stretches from pre-training) Proceed with coach-led sprints and drills --- 3. Post-Training Cooldown (10-15 min): Light jogging (3-5 minutes) Static Stretching: Hamstring stretch: 30 seconds each leg Hip flexor stretch: 30 seconds each leg Calf stretch: 30 seconds each leg Quadriceps stretch: 30 seconds each leg --- Tuesday: Full Body Activation + Sprint Mechanics 1. Pre-Training (20-25 min): Warm-Up (5-7 min): Light jogging or cycling High knees (30 seconds) Toy soldiers (10 reps per leg) Strength & Activation (15 min): Hip flexor stretch: 2x30 seconds per leg Straight leg marches: 2x20m Leg extension drill: 2x5 reps Resistance band dorsiflexion: 3x15 each foot --- 2. Main Athletic Training: Dynamic stretches for 3-5 minutes (repeat from pre-training) Focus on block start practice or sprint mechanics as guided by your coach --- 3. Post-Training Cooldown: Light jogging (2 minutes) Static Stretching: Quadriceps stretch: 30 seconds per leg Hamstring stretch: 30 seconds each leg Hip flexor stretch: 30 seconds each leg --- Wednesday: Sprint Mechanics + Flexibility 1. Pre-Training (20-25 min): Warm-Up (5-7 min): Walking lunges: 10 reps per leg Hip openers: 10 reps per leg Sprint Mechanics Drills (15 min): Wall sprint drills: 3x10 reps per leg Bounding drills: 2x20m Dorsiflexion with resistance bands: 3x15 --- 2. Main Athletic Training: Light jogging or dynamic stretches (3-5 minutes) --- 3. Post-Training Cooldown: Foam rolling (calves and hamstrings, 2-3 minutes each) Static Stretching: Hamstrings: 30 seconds each leg Hip flexors: 30 seconds each leg Quadriceps: 30 seconds each leg Glute stretches: 30 seconds each leg --- Thursday: Upper Body Focus + Plyometrics 1. Pre-Training (20-25 min): Warm-Up (5-7 min): Arm circles: 15 reps each direction Toy soldiers: 10 reps per leg Strength Activation (15 min): Bounding lunges: 2x10 reps per leg Depth jumps: 3x8 reps --- 2. Main Athletic Training: Brief dynamic warm-up (3-5 minutes) Plyometric sprints or drills --- 3. Post-Training Cooldown: Stretching routine: Focus on quadriceps, calves, hamstrings, and chest stretches Hold each stretch for 30-45 seconds per muscle group --- Friday: Core Stability & Sprint Drills 1. Pre-Training (20-25 min): Warm-Up (5-7 min): High knees: 30 seconds Walking lunges: 10 reps per leg Core Activation (15 min): Side planks: 3x30 seconds per side Hip flexor march with resistance bands: 3x15 per side --- 2. Main Athletic Training: Continue with dynamic stretches (3-5 minutes) Sprint drills (block starts) --- 3. Post-Training Cooldown: Foam rolling (calves and hamstrings) Stretching: Lower body stretches: 30-45 seconds per muscle group Core stretches (e.g., cobra stretch, cat-cow) for flexibility --- Saturday: Sprint Technique & Dorsiflexion 1. Pre-Training (20-25 min): Warm-Up (5-7 min): Toy soldiers: 10 reps per leg Walking lunges: 10 reps per leg Sprint & Dorsiflexion Focus (15 min): Bounding drills: 2x20m Resisted band sprinting: 3x20m --- 2. Main Athletic Training: Brief dynamic stretches for 3-5 minutes --- 3. Post-Training Cooldown: Foam rolling (calves, hamstrings, and quads) Static Stretching: Focus on calves, hamstrings, hip flexors, and quads Hold each stretch for 30-45 seconds --- Sunday: Active Recovery or Rest Light cycling, stretching, yoga, or mobility work Stretching Focus: Hold static stretches for major muscle groups (30 seconds each) Focus on flexibility and mobility recovery --- This revised schedule gives more attention to stretching after your sessions, focusing on flexibility and recovery while maintaining your high-performance goals. Let me know if you want to adjust any details further!

U are the Best

Jesus made you for a purpose don’t give up❤

Remember to spread the gospel every chance you get❤

Wow, really helpful! I struggle to use my height to my advantage. I've been thinking of doing longer steps at a competition for a long time, but I always felt that I run slower when doing it. Will try

What is the best 100m to 400m spikes?

Thank you

Love this Auntie ❤🎉

Nancy is 56. 😂

Definitely inspired and encouraged 🎉🙌🏽

Looking good! Well done 🙌🏿🔥

Yes, absolutely inspiring and encouraging chat. Exercising is one of the keys to happiness. Enjooooy girls😊😍💪👍 🙏

You guys look amazing 🎉well done😊

You guys look amazing 🎉well done😊

Mam I am an Indian boy. That is the reason you are need to speak slowly because I am understanding 75% and i am unable to understanding other 25%

Is this New River, just got flash backs? Good stuff!

i keep telling my girlfriend to start sprinting but she wants to continue riding her horses...

Thanks, Torema. Will try these for sure 🙌🏿

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very nice, torema!

I love how concise and to-the-point your videos always are.

Thanks for making learning so engaging and accessible.

Tysmmmmmm

Im going to try this in my next traininig and ill get back to u and ill say if it helped

Tysmm

❤🌹 irah

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Should I be thinking of my foot hitting the ground straight down, or with maximum backward speed at the ankle / heel? That is, more like an A Skip or B Skip. When I’ve looked at elite race video, their strides often look more like A’s than B’s to me. I think it’s similar to the question about the optimal relative focus between generating vertical vs horizontal force.

Balls are great for tight shoulders too

One video on normal spikes and carbon fibre spikes 100m timing

First things first: awesome cap! 🙌🙌 Second, welcome to the carbon club sis! 😃

W video keep up the good work

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