run...

[birdi_gurlie]

So, when I run, I tend to 'clomp" my feet on the ground by putting a lot of pressure...it's very audible. I've heard that I need to put less pressure on the ground when I run, because it's wasting energy and killing my speed. However, when I try to put less pressure, I have to go on my toes in order to stop. This in turn makes it hard to use high knees without my speed dying.

Any ideas?

[ACvault]

So, when I run, I tend to 'clomp" my feet on the ground by putting a lot of pressure...it's very audible. I've heard that I need to put less pressure on the ground when I run, because it's wasting energy and killing my speed. However, when I try to put less pressure, I have to go on my toes in order to stop. This in turn makes it hard to use high knees without my speed dying.

Any ideas?

1) Yes, it is a bad thing you clomp your feet. The ground is sucking up energy you need to put into your vault.
2) When you are vaulting, and for that matter running sprint workouts, you need to run on your toes.
3) Proper running mechanics in the vault are achieved by staying tall, on your toes, and having a powerful run. You also do need good knee lift.
4) No one here can really help you without seeing some video. I think your best option is to work with the sprint coach at your high school and have him or her help you achieve the correct running form.
5) Running drills (such as high knees, a-skip, b-skip, etc.) will only help you so much if at all. You need someone there with you watching and helping you with your run, hence my suggestion to talk with your sprints coach.

[Noah C]

My freshmen year, our track coach emphasized a lot of sprint drills and fast twitch drills before practice as part of our warm up routine. I think that helped a lot in all of our running form. Also he yelled out "dorsal flex! Knee drive!" while we ran. that probably helped too lol

[birdi_gurlie]

Thanks!
I'm trying to run on my toes with less "clomping".
However, my high knees screw up my running, and my running screws up my high knees, which screws up my plant.
:S
I'll try to get a video of normal run w/ high knees, on toes w/ high knees, and on toes w/o high knees to explain. We have practice monday.

[ACvault]

Thanks!
I'm trying to run on my toes with less "clomping".
However, my high knees screw up my running, and my running screws up my high knees, which screws up my plant.
:S
I'll try to get a video of normal run w/ high knees, on toes w/ high knees, and on toes w/o high knees to explain. We have practice monday.

Your high knees do not "screw up" your run or vice versa. As a beginner (which I think you are, I apologize if I am mistaken) you are not yet comfortable with efficient mechanics. Your comfort zone is simply sprinting towards the box. Once you get down the proper approach you will be amazed at how much stronger you feel on the runway and how quickly you will improve. As most coaches on this forum will tell you, the vault does not begin with the takeoff, it begins with the very first step you take. The point is that the things that happen from takeoff on are a direct result of your run.

[powerplant42]

Get film of the 80% drill I've been talking to you about for the past 2 months!

[EIUvltr]

Wow. Ok... You are supposed to apply as much force (or pressure) to the ground as possible, if you aren't then you won't move. Ask Newton. However the way in which you apply force is very important. From what it sounds like, your feet are striking the ground in front of your body instead of under it which causes that slapping sound. The problem with this is that it causes a breaking force every single time you take a step. Your goal when running is to have your feet strike the ground almost directly in front of your body and pull backwards which makes your body go fowards.

As for the advice about running on your toes, well thats just completely wrong. You should run with your ankles dorsiflexed and have the balls of your feet striking the ground, NOT your toes.

[birdi_gurlie]

As for the advice about running on your toes, well thats just completely wrong. You should run with your ankles dorsiflexed and have the balls of your feet striking the ground, NOT your toes.

That's what I meant...but I'm used to that being "on your toes" for sprints and such. Basically, heels don't hit the ground.

[Split]

One thing I remember being taught last year was doing "close the gaps" (like butt kicks but less exagerated). They basically kept the foot dorsi-flexed and high knees, and are similar to how youre supposed to run when you vault.

[altius]

Re: run...
by Split on Fri Apr 17, 2009 8:37 pm

"One thing I remember being taught last year was doing "close the gaps" (like butt kicks but less exagerated). They basically kept the foot dorsi-flexed and high knees, and are similar to how youre supposed to run when you vault."

Looks like you could definitely do with that clinic we have talked about!!!!!