How To Use Ground Contact Times For Exercise Selection in Tempo Endurance, Sled Pulls & Plyometrics

Learn how to use ground contact times to select exercises for your sprint training program. By properly selecting exercises based on your needs, you'll have a better shot at improving your sprint times and see the results you're looking for!
Programs: sprintingworko...
Donations: paypal.me/athl...
Become a Member: / @athlete.x
Article: sprintingworko...
Instagram: / athlete.x
Reddit: / athletex
Below are products that I personally use. These affiliate links help support the channel.
TRAINING & DATA
VMaxPro Bar Velocity Sensor - cutt.ly/suv9EyR
Flat Bottom Running Sled - amzn.to/3d9XXCY
Adjustable Weight Vest - amzn.to/2AzjXdz
Freelap Timing System - cutt.ly/vuv9OFz
Medicine Ball - cutt.ly/Uuq7h6H
Small Bands - amzn.to/2NgQnMF
Large Bands - amzn.to/37zaS04
FILMING & EDITING
GoPro Hero 8 Black - amzn.to/37CT6Jj
Sony A6400 Mirrorless - amzn.to/2N9ZZIF
Saramonic VMIC Mini Shotgun Microphone - amzn.to/3fHUhub
GorillaPod 5k Tripod - amzn.to/2zGTUk4
SLIK F153 Tripod - amzn.to/2N6twTD
GoPro Chest Mount - amzn.to/3eatO7R
GoPro Shorty Tripod - amzn.to/2N51SXa
ASUS ROG GU502GV Laptop - amzn.to/2YFLjqi
SUPPLEMENTS
Creatine Monohydrate - amzn.to/2C5F07F
Collagen Protein - amzn.to/3hBqg0A
Lion’s Mane Extract - amzn.to/2UPYfsl
Vitamin D - amzn.to/3d30Pla
Vitamin C Powder - amzn.to/2AzksnX
Beta Alanine - amzn.to/2N6sKpI
#sprinting #plyometrics

[@ATHLETE.X]

Become a member: kzbin.info/door/-wepCJBjdSNQnFL6UOAHvgjoin Time Stamps Ground Contact Times In Sprinting: 1:22 Tempo Endurance: 2:30 Resisted Sprinting: 4:13 Jumps & Plyometrics: 7:44 Very Early Acceleration Jumps: 8:15 Early To Mid Acceleration Jumps: 9:05 Late Acceleration & Max Velocity: 10:30 Talking About Progressions: 13:31 Conclusion: 17:05

[@Vijay-wc3ct]

Hey, what do you think about parachute sprints for resisted sprinting? Is it as effective as using sleds?

[@andrewgusjackson]

Great analytical video. Really gave me some stuff to think about

[@markjoseph1320]

Great job on this video Cody! Loved the POV at Rose Mofford -- super good quality, you could even see the bums hanging out under the bathroom shade.

[@ATHLETE.X]

Thanks for watching Mark!

[@miketsak2104]

Awesome analysis. Really great and scientific. !!!! Thanks so much ⚡⚡

[@ATHLETE.X]

Thanks Mike! Glad you found it interesting.

[@SCHORCHER100]

Thank You So Much!!!!! AWESOME well informed video.

[@fillingmeals]

Damn man. Solid video!!!! I learnt a bunch

[@ATHLETE.X]

Thanks man, I appreciate you watching. Glad it was worthwhile

[@fillingmeals]

@@ATHLETE.X I use sleds with kids for acceleration. I've found 25% of bodyweight about right, because above that their form seems to break. Now I know how I can vary the weight depending on what the kid struggles with 👌

[@unlimited-limitless]

Thank you man. I did 11,8sec. 90m with 118,5kg, once I am 105kg I will beat the world record.

[@seamusmccartney5872]

How do you find out your ground contact time for sprinting, jumps, etc? Do you use video to assess it? Not sure if the answer to this is super obvious and staring me right in the face or not but... If it is through video analysis how do you go about that? Thanks for your content as always 🤜🤛

[@Tristrum24]

Alright mate, could you do a video on recommended ballistic movements for track and field athletes please. Thanks

[@mbarks217]

great post

[@mikemike-id8ow]

Hey hope you get to see this Coach im a 100meter specialist i rarely do any distance longer than 100meters in training, i have power because I solely focus on speed work and short endurance based training. Recently i spoke to another pro athlete running good times in the 100meters he has a SB of 9.91...he told me for the past five months since he stopped doing the 200meters because of age and trying to run only the 100m at the olympics,he has solely been focusing on building speed-work and i asked him about endurance he said they would do a sled session of up to 50meters for endurance 50mx 6 sled pulls,do you think this is a smart plan ? Does it make sense for a person who only runs 100meter to overload themselves in training bu doing 150s,200s? Why is it that an NFL player who has no track experience never, never sprinted more than 120meters comes to a track meet and runs 10.30 in the 100m is it because the NFL training focuses on power and speed and no endurance as opposed to most track programs.....thus leaving an athlete fresh and stronger?

[@harleychamberlain4169]

Thanks

[@adilalam1555]

Amazing videos

[@chasecotter3077]

great detailed video!what sets and reps would you recommend also rest time for plyometrics,i see sometimes confusing recommendations ranging from 3-15 reps rest time 2-5 min regardless of the exercise intensity for example squat jump vs depth jump ,as allways thanks man !

[@idontknow3108]

Yo wht should I incorporate first in my training parachutes pulls or sleds?thanx for the amazing content Bro..

[@jackgrant3702]

Hey Cody would it be possible to send you a running video that you could analyse and give feedback on?

[@starscream1423]

Hi Cody, I was wondering what you used to get your ground contact times?

[@ATHLETE.X]

Hey, good question. I used Kinovea, which is a free PC program where you can do biomechanical analysis. It has a stop watch function that allows you to time things (GCT, sprints, whatever). If I was rich I would get a contact grid, but Kinovea does the job well enough.

[@starscream1423]

@@ATHLETE.X Awsome I will try this out thank you, and love your content btw, I'm always learning something new!

[@himanshusprinter0444]

Can we do this type of jumps in off season ? Or do these in pre season ? If we are improving our acceleration in off season should i do this jumps in off season also ?

[@DDudemann]

The weird thing is when I do pogo hops & drop jumps my knees hardly bend. They stay pretty straight even if I jump high. So I may be thinking a higher drop jump height because I want my knees to bed more for it to translate between early and mid acceleration. Which is an interesting situation

[@jalenridges]

great content, what time do you run in the 100?

[@syomaromar-]

hi . When we do the Back Squat and Deadlift, do we have to press our heels to the ground imean I train barefoot and of course I put my entire foot on the ground from toes to heels, but the push when lifting the weight will be from the whole foot or from the heels

[@ATHLETE.X]

I feel it more from the whole foot, but I feel the most pressure on the outside lower in the squat and it sort of shifts a bit to front of the foot at the top. In deadlifts it’s more whole foot and outside of the foot (lateral edge).

[@syomaromar-]

@@ATHLETE.X thx man

[@loganwhite3161]

Thanks for sharing your knowledge I appreciate it! I was wondering what you think of the “feed the cats” program? And the principles of just full speed training, with proper recovery. Thanks again

[@Ev-eq8zn]

What’s this program?

[@ATHLETE.X]

Good idea Logan, I think I'll make a video about it.

[@ThePassionofSprinting]

For sure, you are a extremly strong guy

[@ATHLETE.X]

Thanks bro. Now if only I could be extremely fast 😅

[@FringeWizard2]

Should I bother with this stuff only when I hit some kind of plateau first in my running? Right now I keep improving massively just by running.

[@leovincezi8916]

Can this be useful for basketball players as well (and other videos of yours) ?

[@ATHLETE.X]

Hey Leo, you can definitely use the general ideas I talk about for pretty much any sport. There might be some specific exercises or movements that you do differently, but in general the themes I discuss are relatable to other sports.

[@chinocoffee9565]

I would say the most relevant to basketball is early accleration. Basketball focus more on vertical. I think sprinting itself is a great exercise even it seems not too relevant to your sports. It will improve your overall athleticism.

[@codygreen9796]

When is the best time to do plyo's? Before,after sprints or on there own day?

[@ATHLETE.X]

I typically either do them in a sprint session (contrasting reps, doing them after sprints, sometimes bounding before block starts), or mixed in with a gym session (such as squat followed by depth jump). A good friend of mine ran 10.18, and he did them on their own day. His off season training would be lift on monday, jump tuesday, sprint or tempo on wednesday, then repeat.

[@codygreen9796]

@@ATHLETE.X alright,I appreciate it.

[@ramaraikhy9079]

Hey sir do u believie in GENTICS ?

[@ATHLETE.X]

Some people are born with certain gifts that the rest of us aren't, so yeah to a large degree genetics matter.

[@alejandrob6987]

Hey Cody, I’ve been having some pain on my upper left quad when I hit my top speed, anything you recommend?

[@ATHLETE.X]

Hey Alejandro, you've likely got a minor strain that needs to be worked around. I would check and see if you can do high frequency dribbles pain free, or other exercises like a high knee run, so you can still tap into speed related movements while not directly aggravating the pain spot. If you can't dribble pain free, I would take a break from speed work for a little while and just do whatever training you can that is pain free. Lifting, drills, tempo, maybe acceleration, etc. If you let the area calm down a bit without reaggravating it, it should go away within a couple weeks.

[@alejandrob6987]

@@ATHLETE.X thank you so much Cody, do you think icing it or rolling it out, stretching etc. would benefit a minor strain and possible speed up the process?

[@dano848]

Great topic Cody! Would recommend you add your Paypal in the video description. Cheers

[@ATHLETE.X]

Good idea Dan! Thanks for watching, and of course for your continued support.

[@joelhall5124]

Calf jumps and reactive depth jumps help. Contact time is related to ankle stiffness and Achilles strength.

[@ATHLETE.X]

For sure!

[@user-ys6hl1uy1t]

So, your speed doesnt mean a thing?

[@joshparry5637]

Hi Cody! I love your videos, you’re really informative and my usual go to in regards of sprint training. I’ve had a chronic Achilles issue for years now... on and off, what do you think is biomechanically going wrong for this to still be an issue? Despite various treatment methods.

[@ATHLETE.X]

Hey Josh, its possible that your body takes a bit longer to regenerate tendons, so you might benefit from spacing out your high impact and fast sessions a bit more, such as doing 2 sessions per week or 2 sessions per 10 days rather than 3-4 fast days per week. Also, some slower, low load work using blood flow restriction would be useful. Check out Chris Gaviglio on instagram and his podcast BFR radio. BFR has been a lifesaver for me when it comes to tendon issues.

[@joshparry5637]

Thanks a lot Cody! Keep up the great content 👊🏻

[@Leonidas-eu9bb]

remember: sprinting is NOT jumping