Optimizing Your Prime Times: A Comprehensive Performance Coaching Guide from Coach Chris Korfist
Method created and Paired with weight room Functional Transfer Complexes 2020
Introduction
Today, as a dedicated performance coach, we’re diving deep into the world of ‘Prime Times’ and how to elevate their effectiveness. This guide stems from a recent Chris Korfist YouTube video where he examined a specific athletic movement and received questions contrasting it with prime-time techniques.
Understanding the Groundwork of Prime Times
The 60-Degree Phenomenon: Your foot is firmly planted on the ground while your hips move through a 60-degree arc. The ultimate aim is to navigate this 60-degree arc as swiftly as possible.
Observations from Ken Clark’s Data: The speedier runners exhibit reduced contact time, as their hips traverse this 60-degree arc swiftly. This observation underscores the necessity for quick hip movement during running.
Issues with Traditional Prime Times: Most people halt their range of motion around 30 to 35 degrees. While they’re effective in snapping the leg down, they tend to pull the foot back up prematurely, preventing the hip from moving the full range.
Introducing the ‘Slice’
The slice signifies the speed at which the leg is driven into the ground. But it’s not just about the initial thrust; it’s also about ensuring that the hip continues to move through its entire range. This dual focus ensures there’s momentum from both the start and finish of the motion.
Enhancing Prime Time Techniques
The Simple Start: Begin with an uncomplicated, jog-like movement where the leg is pulled straight through, emphasizing the heel’s movement and an active foot.
Knee Movement: Aim to have the knee extend beyond the hips, which fosters more power and speed through the motion. Introducing bends to the knees makes this more realistic and effective.
Add a Cycle with Bounds: Incorporating a leg cycling motion makes the movement even more realistic. It harnesses the velocity of the snap, enhancing propulsion and ensuring better timing.
Banded or Resisted Prime Times: Adding resistance bands emphasizes the back half of the 60-degree range, challenging the ankles more and enhancing the exercise’s overall effectiveness.
Utilizing the 1080 Machine: This machine offers both resistance and over-speed training. Over-speed training, in particular, is exceptional for drills as it demands precision in movement.
Incorporating Weight Room Exercises: By integrating movements such as cycles and step-ups, athletes can further push their range and strength. Incorporating tools like the Yuri or using resistance bands can also elevate the intensity of the exercise.
3 Time Olympian and Olympic/World Champion Female Performing Primetimes
Single Leg Runs: The pinnacle of these exercises is a single-leg run that accentuates the entire 60-degree range of motion, providing an all-encompassing workout for athletes.
Conclusion
Prime times, as a foundational drill, remain a vital component of athletic training. However, the objective of this guide is to illustrate that there’s always room for refinement. By incorporating these techniques, athletes can ensure they’re exploiting the full 60-degree hip range, leading to improved performance on the track.
Information to incorporate the use of the prime-times
