Element Performance

Element Performance

Youth Running Team for XC and Distance Athletes Training for Age Group Track and XC Runners

15/01/2018

Working on the first 20m acceleration phase. This is the area of a sprinter’s race that has the most potential to positively (or negatively!) affect change in a 100-200m, considering the amount of “form consciousness” an athlete has to have in a very short period of time. is focusing on the drive phase after leaving the blocks by doing a wall drill, emphasizing minimum ground contact time and a high knee drive. There is a lot of hip engagement here which you can see in the “lift” of her torso with each drive. This is necessary to keep the hips from dropping in order to maintain a more powerful drive position. Always working to be better than yesterday.

25/11/2017

Warm ups should be specific to the athlete’s primary activity and work directly to support and strengthen the movements that activity demands. For sprinters, that demand is on the ankles, knees, and hips, the primary joints through which power is delivered and impact is absorbed.
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Here is one part of our sprint warm up, a Single Leg 4-point Squat, where all 3 joints are targeted in multiple directions to promote stability and strength around these joints.
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23/10/2017

Finally got this framed for my desk at work. One of the highlights of my summer was working with these awesome athletes, now I get a daily reminder!
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26/09/2017

Congratulations to on his Top 10 performance at this year's 5K!
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26/09/2017

While getting in the work is important, taking time to have fun with what you do is just as important. This crew knows how to have fun for sure! Miss these guys.
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21/08/2017

Congratulations to these two ladies, .agui1ar and , on their 1-2 finish in the 13-14 100m this weekend at the PVTC All-Comers Meet!
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21/08/2017

Congrats to on a great finish at yesterday's Leesburg 5K with a seasonal best!
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19/08/2017

Sprint mode.
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17/08/2017

It's been a great summer with these athletes. All of them are hard workers, skill-oriented, highly focused, and willing to learn and try new things. Can't ask for much more than that. It's been a real pleasure, and looking forward to continuing our work together.
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15/08/2017

🏃🏼‍♀️💨.
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14/08/2017

Element Performance's cover photo

14/08/2017

Last week of summer training!
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08/08/2017

Getting a little more advanced with our forward/lateral stabilization.
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05/08/2017

Leading the way! Bela captured two victories in the 14 and Under Girls age group for the 100m dash and 200m dash, 3rd overall woman in the 200m! Way to go, Bela!
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01/08/2017

Running the curve requires different mechanics than running the straight. One of our athletes put it best this morning: "You either run against the track or with the track." Leaning into the curve and running with the track necessitates a harder drive with the right arm and an tightly-braced core to keep the body from sagging. If done correctly, you'll feel a "slingshot" out of the curve.
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29/07/2017

Stacking the spine from neck to hips is hard enough to do running normally, and is much harder off of an explosive start. Any break in the spine forwards results in a face plant while any break backwards, especially in the neck, results in rapid deceleration. Getting it just right takes patience and a lot of practice.
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26/07/2017

What a difference posture and core engagement makes! Left is with minimal core engagement, forcing a posterior lean and a heavy heel stride. Right is with full core bracing, allowing for a more aggressive forward lean and a more powerful midfoot strike that will dramatically decrease potential for tibia/patella injury.

Just goes to show that you can run more naturally without needing "special shoes" to fit some mythical "ideal" foot pattern. It just takes determination, focus, and the willingness to change.

Great working with athletes from Nation's Ford and good luck in your upcoming cross country season!
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25/07/2017

Working on starts on the curve. Being truly explosive does not come naturally and practicing intense movements like the track start daily is integral to making aggressiveness and power second nature.
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22/07/2017

Forms sprints from a rolling start. Working on a strong push in the back of the stride to raise the heel and the knee to prepare for the next footfall. High focus + commitment to change = explosive results.
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20/07/2017

to when we added some flexibility to our table tops. Opening up the hips to create length through dynamic movement.
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20/07/2017

🏃💨
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19/07/2017

Ready to fly.
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13/07/2017

Getting a feel for 800 pace and cadence.
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12/07/2017

It's easy to recognize that there are always things to be improved, but it takes a real athlete to admit it to themselves and then get out there and really focus on improvement. Change is uncomfortable, but it's always worthwhile if it leads to a positive outcome.
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11/07/2017

Finding "the wall" is an uncomfortable but important experience. Exerting oneself into the wall, then learning how to race just a hair away from that wall, is what makes for great racing. If you don't know where the wall is, you won't know what you're capable of.
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10/07/2017

Working full range of motion in the squat by adding some complexity.

08/07/2017

Finding what a "moderate" pace feels like is a challenge, even if you have target paces. It takes practice, focus, patience, and the discipline to slow down even if the pace feels easy at the beginning of an effort. Running slow and moderate is an art and must be refined.
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07/07/2017

Little crosswind during chute work this morning.
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01/07/2017

We've been working on our dead bugs and being very picky about the details. Paying off in great shoulder-to-hip posture, constant core engagement, and excellent coordination. If the body isn't doing a movement or exercise correctly, it isn't worth doing.
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30/06/2017

By running or sprinting barefoot every inefficiency in foot placement, body alignment, and sprint form is felt immediately with each impact. When done correctly, it should feel like you're "gliding" forward. This very kinesthetic feedback is great for teaching athletes to run intentionally and to self-correct form.
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29/06/2017

Interval work off the track.
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27/06/2017

Taking single leg Eagle balances to the next level. Having some fun post training this morning.
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22/06/2017

demonstrating excellent posture and alignment in a self supported squat using cues to maintain form. Keeping the hands tight to the chest is a great cue for pulling the shoulder blades back, while extending the hips back before dropping is a great cue for keeping the knees from tracking forward.
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20/06/2017

Getting in some throws.
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17/06/2017

Hydrate hydrate! Hot, humid days cause the heart to work harder to radiate heat and keep your internal body temp down. This can lead to a sharp decline in performance over the course of a training session if the heart can't keep up with rising body temps. Helping it out with consistent hydration can ease the strain on your heart, which will lead to a more successful and productive training session.
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16/06/2017

Easy runs are more fun when you have people to share them with. Running is often considered an individual sport, but the camaraderie and support you gain from a team of athletes all working towards a goal cannot be overstated, with both elevating the performances of everyone involved.
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15/06/2017

Working on running posture and foot strikes during warmup. Midfoot strikes allow impact to be absorbed by the leg muscles as opposed to the joints and bones in the knee and ankle. Posture is important to allow the body to maintain the forward position necessary for a midfoot strike.
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14/06/2017

Adding some challenge to a single leg RDL. Balancing movements are awesome for runners as they recruit smaller stabilizer muscles in the leg, increasing ankle and knee stability and decreasing the likelihood of injury.
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13/06/2017

Bela checking on her knee drive and foot placement during a sprint. Working speed immediately after form drills can lead to more purposeful running. It takes extra thought, but pays off in dividends.
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09/06/2017

Improving alignment through increased core engagement. Learn to activate your core and brace your movements for more efficient running.
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Videos (show all)

Working on the first 20m acceleration phase. This is the area of a sprinter’s race that has the most potential to positi...
Warm ups should be specific to the athlete’s primary activity and work directly to support and strengthen the movements ...
🏃🏼‍♀️💨.•••#trackgirltuesday #track #trackandfield #crosscountry #run #runner #running #runnerscommunity #start #sprint
Getting a little more advanced with our forward/lateral stabilization.•••#track #trackandfield #trackgirl #trackgirltues...
Running the curve requires different mechanics than running the straight. One of our athletes put it best this morning: ...
Forms sprints from a rolling start. Working on a strong push in the back of the stride to raise the heel and the knee to...
Working full range of motion in the squat by adding some complexity.#run #runner #running #runnerscommunity #youthathlet...
Little crosswind during chute work this morning.•••#run #runner #running #runnerscommunity #sprint #track #trackandfield...
Working on running posture and foot strikes during warmup. Midfoot strikes allow impact to be absorbed by the leg muscle...
Adding some challenge to a single leg RDL. Balancing movements are awesome for runners as they recruit smaller stabilize...
Maximizing the space for some easy running and core.3x385m runs with core exercises in the corners. 15 minutes of contin...