Vo2 training and workout
This image shows Ken Jakalski's Vo2 training and workout
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Swing-Leg Retraction = Stability
This image shows an ankle tracing of a runner as toe-down approaches. Peak speed of the limb is 0.25 m/s slowing to 0.09 m/s at toe-down (runners forward velocity is in excess of 9 m/s). This is contradictory to "technique" training which suggests that the leg should be accelerating downward to offset braking, but aligns with studies that show controlled limb movement reduces foot-velocity with respect to the ground (De Wit et al., 2000) to improve the stability of spring-mass running over a disturbances in the angle of attack and leg stiffness ("Swing-leg retraction: a simple control model for stable running" André Seyfarth, Hartmut Geyer and Hugh Herr 2003)
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Rack Overs and Unders
Here's an easy way to do "overs and unders" as a dynamic warm-up in the weightroom.
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Zoom's Gravity Constant for younger athletes...and Bear is not the one at the end!
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Rope Skipping to better fitness!
Zoom's Gravity Complexed Rope Skipping
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Douple claps overhead...These aren't easy!
More of Zoom's Gravity Constant Complexed: Here is the first sample of one of the more difficult drills in the Gravity Constant Complexed Series. "Johnny Snap-n-Two Taps 1". Athletes do these from twenty to 60 meters depending on their level of condititoning and the point of the season
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Double claps under skipping. Neither are these!
More of Zoom's Gravity Constant Complexed Drills. Here is the 2nd sample in the Gravity Constant Complexed Series "Johnny Snap-n-Two Taps 2."
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Ken's "Polish" Drills for plyometric and hip work
This video shows an excellent plyometric excercise that also involves the hips.
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Rare Human Oddity? You make the call!
Note that the athlete in this clip is heel striking on his right foot, but not on his left. It is obvious that the athlete isn't able to align the force vectors appropriately on his right leg, but why not? The athlete's torso from the left foot step to the right foot step is 8.56 meters per second, but the speed of the torso from the heel striking right foot back to the left foot drops to 7.20 meters per second
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The Saga of 2 Female runners
2 runners, one a heel striker and the other a mid-foot. Watch contact time as they land together to see why heel striking slows the runner down
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Gravity Constant Workout
The following short clips show a few of the complexed activities that are part of Ken Jakalski's Gravity Constant workout. Athlete's do a variety of arm movements, like the right arm rotating forward and the left arm is rotating backward, while they are skipping forward, backward, or laterally. The speed of the skips and the amplitude of the arm movements must match those of the line leader.
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Plyosoidal Run
This video shows Ken Jakalski's plyosoidal run training. The elevated surfaces add additional plyometric training to running without disrupting running mechanics.
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Plyosoidal Start
This video shows Ken Jakalski's plyosoidal starts training. The slightly elevated surface adds plyometric training to the start without disrupting start mechanics.
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The Saga of 2 Runners
2 runners, one a full meter per second faster, yet equal stride rates. Is it possible? Take a look at this Silicon Coach overlay!
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Force Plate Fellow
There's something odd going on here! What could it be?
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The Ice Man 2
This clip shows what happens at much higher velocity, when no muscle mechanical force is applied.
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The Ice Man 1
This clip shows what happens when muscle mechanical force is applied against an icy surface at low velocity.
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