Pop ups

[MightyMouse]

!*#! I just finished a workout, a pretty good one... until I tweaked my hamstring at the end. I think the problem is my pop ups. I am not able/dont have a place to vault so I am doing lots of repetitions of pop ups, 3 5 and 7 lefts, to work on my run. The issue is I take off like a regular vault, but then come down hard on my lead leg. Which I think is the reason the hamstring gave up on me. Is there a drill I could substitute for this one, or a way to modify it to make it easier on my hamstring?

Im thinking I might just have to reduce the number of pop ups and do more straight sprinting.

[MightyMouse]

I should probably clarify: pop ups are being done on the track w/o a pole and no pit.

[Sebes]

Dont' jump up at the end...and if you do land on your other leg. Make sure you're hydrated and properly warmed up...of course. Sorry to hear about the hammy...I know how that goes! Make sure you don't rush back into training to fast.

[altius]

Not exactly sure what you mean by 'pop ups' but if you take off and land on your left leg -simply change and do the 6 step or 8 step drill by landing on your right!!! thats what you should be doing anyway. When you do it - try to stay in the air for 30 seconds or even 5 minutes!!!!

However you could spend your time wisely just building the rhythm of your full run - do you have access to a sand pit?

[MightyMouse]

Not exactly sure what you mean by 'pop ups' but if you take off and land on your left leg -simply change and do the 6 step or 8 step drill by landing on your right!!! thats what you should be doing anyway. When you do it - try to stay in the air for 30 seconds or even 5 minutes!!!!

However you could spend your time wisely just building the rhythm of your full run - do you have access to a sand pit?

pop up is sort of the term we refered to them on our team, but its just running down the track, counting my steps, working on my cadence and then on the last step jump off the ground like i would a vault except without a pole. (Im landing on my right leg, which is the one giving me problems)

I wish I had access to a sand pit, but theres snow on the ground already and I have to sneak into the Indoor track as it is + the sand pit indoors is allways covered.

Focusing on the rhythm run sounds like a good idea; Ill start adding in some drills from other topics and BTB

Thanks!

[vault3rb0y]

running down the track, counting my steps, working on my cadence and then on the last step jump off the ground like i would a vault except without a pole. (Im landing on my right leg, which is the one giving me problems)

Im not quite sure how landing on one of your feet would give you much hamstring trouble... but if im picturing it right in my mind, you are basically doing 3, 5, and 7 step accelerators without a pole, with a jump at the end similar to the run up of a long jump. If you have ANY mats, jump and hold your drive knee out and your trail leg back, landing on the mats. If you dont have mats, i can only suggest landing on both feet softly and taking short deccelerating steps after landing, to put the least pressure on your hamstring. best of luck to you!

[ADTF Academy]

Heres a mind blowing idea.

Is your hamstring pain coming from the landing or from the takeoff.

Did you ever tape yourself doing this drill?

Are you reaching your foot way out in front of you at takeoff so that you make contact way in front of your COM and then rake/ pull yourself through. This is where the hamstring pain could be coming from.

Get a video camera on you and you will probably find your problem.