Last Updated on April 28, 2020 by Jimson Lee
I want to thank Mike Hurst who took the time to film this incredible session with Dan Pfaff. If you remember 3 years ago, here is the Interview with Dan Pfaff with Mike Hurst podcast, where Dan held several half-day seminars and workshops touring Australia.
Click here for more articles, PDFs and podcasts from Mike Hurst and Dan Pfaff. (highly recommended).
And finally, here is my Freelap Friday Five interview with Mike from 2013.
Here is the 2018 FasTrack 400 team. Photo Credits: Mike Hurst
01- Dan Pfaff on using 2 Different Warm-ups
In this video, Dan explains how to monitor body parts, and queues. If you are struggling with these exercises, talk to your coach! He also explains the two different types of warmups: Foundation warmup, and the Foundation plyometrics… used as an analysis of elastic screening.
02 – Dan Pfaff on Posture & Dorsiflexion
The classic dorsiflexion is explained, and Dan explains why plantar flexion too early is bad. HINT: Think Action/reaction.
03 – Dan Pfaff on Intrinsics & Arm Action
In this video, Dan explains why arms are never bent 90 degrees. As well, back issues are caused by bad arm mechanics.
04 – Marching A Skips (but not the convention way!)
In this video, we see the classic “Mach” marching A skips, but with heel strike, & arm action. Of course, insist on QUIET. If you hear a lot of thumping and stomping, that is not good.
05 – Dan Pfaff: “Rate of Force Development is overrated”
Dan quotes “RFD is overrated! It’s the expression of force’. So in this video, the athletes are doing B skip, but this time grab back with heel. It’s harder than it looks.
The Rate of Force Development (RFD) is a measure of explosive strength, or how fast (i.e. rate) an athlete can develop force (i.e. force development).
06 Dan Pfaff on why “swinging of the knee” is imperative for sprinting
The swing of the knee is imperative for sprinting, and how you strike the ground.
In this video, they are doing a backward walk, folding the knee and reaching out. Control the wobble. After all, if you can’t open up and reach, how are you going to push off?
07 – Why Moving Fast is Easier to Control, than Walking?
Notice how moving fast is easier to control, than walking. In this example, they are doing a Lateral walk, from both directions Right to Left, and Left to Right. Then cross over the legs, to test for imbalances, as a movement screens.
08 More Lateral walk, both directions
See #7 above.
09 Getting Complicated: foot crossing over on front, and from behind
Everyone knows the Carioca exercise? Foot crossing over on front, and then from behind? Of course, walking speed first…
10 – Dan Pfaff on Dribbles
11 – Dan Pfaff on Faster Dribbles
Doing faster dribbles teaches a lot of things, as it’s impossible to reach out and over to push, as it teaches impulse. This is a great drill for Plan B when you are injured, do not rest!
[JIMSON’S NOTE] Injured athletes make the mistake of not coming to practice when injured. They should attend practice at the same time and place, to keep the rhythm & routine, as well as camaraderie.
So it’s basically a Leg cycling drill, walk, then faster forward motion.
12 – Dan Pfaff on why Dribbles is important for Hurdlers (and when injured)
Great for hurdlers – as you go faster, you have to adjust your step pattern, stepping over the ankles.
Did you know Aries Merritt can run 60m dribbles in 6,47 sec?
Aires Merritt 7 Steps to Success
13 Dan Pfaff: “Lay a brick every day”
Just a final recap before taking a break! This concludes the end of Part 1. Hope you enjoyed your ‘day’ with Dan Pfaff and the entire FasTrack400 team!
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