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Jonathan E
08-25-2012, 01:50 AM
Posted a few days ago in this section a thread called "Football tryouts in a few days."

For those who haven't read that thread, I didn't make the team, long story short.

Im not going to beat around the bush. I need more speed. At this level its one of the main things holding me back. I want to improve my 40 time (at a 4.89 currently), 3-cone, pro-agaility,etc. Im transferring over from an O-linemen to a linebacker so I need a lot of help. Currently following Tom Mutaffis' strongman program listed here. If anyone can get me on a proper track/routine for speed training, I'd appreciate it. Feel free to ask questions if you want more info.

Falcon63
08-25-2012, 07:28 AM
Well, not to be an asshole or anything, but this is a powerlifting forum. You'd be better off asking elsewhere, like on a football training forum.

joey54
08-25-2012, 09:27 AM
Is your dream to play d1 football above anything else at this point? I remember you posted your highlight video a time back and thought you could be an excellent d3 player right off the bat and likely a solid d2 player after a year of gaining some size. Don't let anyone ever tell you you can't do anything, but if you want to play for 4 years significantly, it may not be a bad idea to check out those options provided it is financially feasible. I played d3 football at a school which was quite bad at the time, but whenever I talk to people about football now 10 years later, I usually receive compliments just for playing at the college level. I will even make comments, but yeah it was d3 and they reply it didn't matter because it was college ball. So, follow your dream, but keep things in perspective.

Bruiser
08-25-2012, 09:32 AM
Is your dream to play d1 football above anything else at this point? I remember you posted your highlight video a time back and thought you could be an excellent d3 player right off the bat and likely a solid d2 player after a year of gaining some size. Don't let anyone ever tell you you can't do anything, but if you want to play for 4 years significantly, it may not be a bad idea to check out those options provided it is financially feasible. I played d3 football at a school which was quite bad at the time, but whenever I talk to people about football now 10 years later, I usually receive compliments just for playing at the college level. I will even make comments, but yeah it was d3 and they reply it didn't matter because it was college ball. So, follow your dream, but keep things in perspective.

Great post man! A lot of people get hung up on the particulars and forget how great their personal accomplishments really are. This is a great outlook to have and I'm glad you passed it on to us. Thank you.

Jonathan E
08-25-2012, 01:29 PM
Well, not to be an asshole or anything, but this is a powerlifting forum. You'd be better off asking elsewhere, like on a football training forum.

You are correct. However, a lot of power lifting and football training go hand in hand. I also have more faith in this site than others.

Jonathan E
08-25-2012, 01:31 PM
Is your dream to play d1 football above anything else at this point? I remember you posted your highlight video a time back and thought you could be an excellent d3 player right off the bat and likely a solid d2 player after a year of gaining some size. Don't let anyone ever tell you you can't do anything, but if you want to play for 4 years significantly, it may not be a bad idea to check out those options provided it is financially feasible. I played d3 football at a school which was quite bad at the time, but whenever I talk to people about football now 10 years later, I usually receive compliments just for playing at the college level. I will even make comments, but yeah it was d3 and they reply it didn't matter because it was college ball. So, follow your dream, but keep things in perspective.

Thanks Joey. I'll keep that in mind. Like you said, I'm going to follow my dreams. I just need to make sure I keep other doors open so I have options.

Falcon63
08-25-2012, 01:48 PM
You are correct. However, a lot of power lifting and football training go hand in hand. I also have more faith in this site than others.

Agreed. And I mean, I play college ball myself currently, but you'd find MORE football players elsewhere.

MarcusWild
08-25-2012, 03:52 PM
DeFranco has some great info out here. He's all about the first 10 yards.

Jonathan E
08-25-2012, 06:23 PM
DeFranco has some great info out here. He's all about the first 10 yards.

Know of him but never have done any deep research. Any good articles/books I can look/buy?

Kong
08-25-2012, 08:05 PM
http://www.defrancostraining.com/

Iplan
08-25-2012, 08:40 PM
A strength coach friend of mine (who trains NFL and D1 college types in the off season) once told me one time that D-1 football athletes were born, not made... so much of it is a genetic thing.

This year at South Carolina (the USC), you'd be about 3-4 inches too short and 50 - 80 pounds too light to be an offensive linemen....
LT Brandon Shell: 6'6" 331
LG AJ Cann: 6'4" 309
C T J Johnson: 6'6" 319
RG Ronald Patrick 6'2" 305
RT Mike Matulis 6'5" 274

I think the transition from O.L. to L.B. is a leap too far also ~~~ needing more along the lines of 4.6 speed.

Which leads me to my next question: Have you thought about fullback ~ your right in the ball park, and you understand blocking schemes ~~~~ Just a thought.

Also, back to the the SC lineman, they are coached by a guy who never played a down of D1 football (Shawn Elliot) ~ who played at Appalachian State, became a graduate assistant there, and is now the O-Line coach here.

No shame in following your dreams, but sometimes the good Lord has other plans for the immediate future. Use the tools that are in your toolbox now and excel where you're at.

Who knows it might not even be football ~~~ perhaps you'd be awesome at Rugby.

MarcusWild
08-25-2012, 11:42 PM
DeFranco has a YouTube channel too with a bunch of videos.

Jonathan E
08-26-2012, 12:03 PM
http://www.defrancostraining.com/

Thanks.

Jonathan E
08-26-2012, 12:03 PM
DeFranco has a YouTube channel too with a bunch of videos.

I'll start checking them out.

Jonathan E
08-26-2012, 12:04 PM
A strength coach friend of mine (who trains NFL and D1 college types in the off season) once told me one time that D-1 football athletes were born, not made... so much of it is a genetic thing.

This year at South Carolina (the USC), you'd be about 3-4 inches too short and 50 - 80 pounds too light to be an offensive linemen....
LT Brandon Shell: 6'6" 331
LG AJ Cann: 6'4" 309
C T J Johnson: 6'6" 319
RG Ronald Patrick 6'2" 305
RT Mike Matulis 6'5" 274

I think the transition from O.L. to L.B. is a leap too far also ~~~ needing more along the lines of 4.6 speed.

Which leads me to my next question: Have you thought about fullback ~ your right in the ball park, and you understand blocking schemes ~~~~ Just a thought.

Also, back to the the SC lineman, they are coached by a guy who never played a down of D1 football (Shawn Elliot) ~ who played at Appalachian State, became a graduate assistant there, and is now the O-Line coach here.

No shame in following your dreams, but sometimes the good Lord has other plans for the immediate future. Use the tools that are in your toolbox now and excel where you're at.

Who knows it might not even be football ~~~ perhaps you'd be awesome at Rugby.

Thanks for the post. A lot of good info. Fullback would be pretty good..ISU currently doesn't utilize them though. So in the next month im going to have to reevaluate a few things.

Falcon63
08-26-2012, 12:57 PM
I'm also currently trying to transition from OL to MLB after 3 torn ACLs...while moving up a division.

Jonathan E
08-26-2012, 01:05 PM
I'm also currently trying to transition from OL to MLB after 3 torn ACLs...while moving up a division.

What school/division?

RhodeHouse
08-26-2012, 05:29 PM
You are correct. However, a lot of power lifting and football training go hand in hand. I also have more faith in this site than others.

The only thing that may correlate is the fac tthat you squat and bench - that's it.

Let me explain football in its simplest form. If you're willing to do anything on the field, you can play football. Play special teams, long snap, run, hit, tackle. It's a very easy sport to play, on that level.

As mentioned above, there's no way you'll make the transition from OL to LB.

The best way to get better (agility, speed etc...) is to play basketball and lift. There's no drill that'll make you better.

And to whoever mentioned the OL coach at South carolina - he absolutely played Division 1 football. App State is a 1AA powerhouse. it doesn't mean you can't be a great coach if you never played D1 ball, but give the guy his credit. App State is d1 and very good, at that.

Falcon63
08-26-2012, 05:42 PM
What school/division?

Was at a powerhouse D3 school, now trying to go D2 (have to many injuries/no size for D1)

Jonathan E
08-26-2012, 05:44 PM
The only thing that may correlate is the fac tthat you squat and bench - that's it.

Let me explain football in its simplest form. If you're willing to do anything on the field, you can play football. Play special teams, long snap, run, hit, tackle. It's a very easy sport to play, on that level.

As mentioned above, there's no way you'll make the transition from OL to LB.

The best way to get better (agility, speed etc...) is to play basketball and lift. There's no drill that'll make you better.

And to whoever mentioned the OL coach at South carolina - he absolutely played Division 1 football. App State is a 1AA powerhouse. it doesn't mean you can't be a great coach if you never played D1 ball, but give the guy his credit. App State is d1 and very good, at that.

Agreed. Working on long snapping now, actually. Also looking into Illinois State and Southern Illinois (Both good div 1AA) if this school doesn't work out.

Jonathan E
08-28-2012, 10:41 PM
Anyone heard of this gentlemen? Supposedly runs a 5.0 + 40 yard but has a successful career as a line back/d end.
http://en.wikipedia.org/wiki/Jarret_Johnson

Some food for thought..maybe a little motivation/hope for me.

Jonathan E
08-28-2012, 10:44 PM
Was at a powerhouse D3 school, now trying to go D2 (have to many injuries/no size for D1)

Good luck brother.

Travis Bell
08-29-2012, 08:48 AM
He's simply proof that speed isn't everything. For his position a 5 second 40 isn't the worst thing in the world. But he plays the position well.

Get stronger. Your numbers aren't what they should be for your position. If you get stronger, the speed will increase provided you continue training it. I go over this time and time again with guys who come into my gym. You have to be able to develop more power and you can't do that when you're not getting stronger. Over the years I've helped a lot of guys go from 2nd and 3rd string to starting positions by this principle. More times than not they were slow because they just weren't strong enough. Or they hadn't done some particular movements correctly (like squatting).

Start deadlifting as well.

Jonathan E
08-29-2012, 11:35 AM
He's simply proof that speed isn't everything. For his position a 5 second 40 isn't the worst thing in the world. But he plays the position well.

Get stronger. Your numbers aren't what they should be for your position. If you get stronger, the speed will increase provided you continue training it. I go over this time and time again with guys who come into my gym. You have to be able to develop more power and you can't do that when you're not getting stronger. Over the years I've helped a lot of guys go from 2nd and 3rd string to starting positions by this principle. More times than not they were slow because they just weren't strong enough. Or they hadn't done some particular movements correctly (like squatting).

Start deadlifting as well.

Thanks for the input Travis. Looking at my numbers, whats a goal you think I should be aiming for? I've experimented with 5/3/1, DT, and now Toms' program. I've really been hitting a brick wall these past months with training. Anything you (or for that matter anyone else) would recommend? Upper body and back seems to be slowly moving up, but more importantly my lower half and especially my squat is not.

Alex.V
08-29-2012, 12:14 PM
You got any videos of you sprinting?

Jonathan E
08-29-2012, 12:21 PM
You got any videos of you sprinting?

Can't say I do...but maybe in the near future I can record me doing a 40 or something ?

Alex.V
08-29-2012, 12:39 PM
That'd be helpful. All good advice above, but specific to the 40- sprinting involves technique. A lot of technique. I'd be curious to see yours.

Travis Bell
08-29-2012, 08:06 PM
Thanks for the input Travis. Looking at my numbers, whats a goal you think I should be aiming for? I've experimented with 5/3/1, DT, and now Toms' program. I've really been hitting a brick wall these past months with training. Anything you (or for that matter anyone else) would recommend? Upper body and back seems to be slowly moving up, but more importantly my lower half and especially my squat is not.


Best thing is to quit looking for a magic program. Rather decide you are going to do whatever you need to do so that you are getting stronger. More times than not that means you need to really drop the hammer in the gym

Jonathan E
08-29-2012, 10:29 PM
Best thing is to quit looking for a magic program. Rather decide you are going to do whatever you need to do so that you are getting stronger. More times than not that means you need to really drop the hammer in the gym

I see. Nothing to do now but hit the weight I guess.

chris mason
08-29-2012, 10:49 PM
Well, not to be an asshole or anything, but this is a powerlifting forum. You'd be better off asking elsewhere, like on a football training forum.

Right, so you can not have a clue on how to train to enhance your sport specific abilities. 99% of football players have NO idea how to train properly. The best of the best are simply natural athletic freaks. And yes, I have worked with NFL level football players and below so I have a clue as to what they do and do not know.

chris mason
08-29-2012, 10:56 PM
Whoop, if you want speed and agility then you need to increase your absolute strength and build explosive power. I have seen Westside produce some BEAST athletes (take good ones and make them better). Your training should be directed at your sport. What Louie will do with a football player is usually have them follow the basic DE/ME template with some tweaks such as less rest time between speed sets and then have them do GPP work that is directed at developing the sport specific conditioning they need. For American football that is the ability to go all out for 6-11 seconds, rest for 25-40 seconds and repeat several times. He also favors box jumps for developing explosive power in the legs and hips.

Justin Randal
09-01-2012, 02:39 PM
Totally agree with Chris here! Explosive training is key. Dynamic effort training (part of the Westside method) is what you're looking for.

Jonathan E
09-01-2012, 06:59 PM
Thanks guys.

Jonathan E
09-13-2012, 11:18 AM
Got the westside book. Started this week. Got 495 for one on box squat. Here is a vid of my 40...one take, did not run my best. My right hamstring kinda tightened at the 5 second mark..but I think for the sake of technical analysis this will do. Thanks guys.


http://www.youtube.com/watch?v=ILiIepOVCw0

RhodeHouse
09-13-2012, 01:06 PM
You're not fast. HAHAHAHA! As an athlete, there is no need to do singles. You need volume and rep work. There's no show of maximal strength in football. I'd work in the 3-5 rep range all the time.

Jonathan E
09-13-2012, 01:32 PM
You're not fast. HAHAHAHA! As an athlete, there is no need to do singles. You need volume and rep work. There's no show of maximal strength in football. I'd work in the 3-5 rep range all the time.

Not fast enough..yet. Like I said..not max effort run. Friend had a camera and I just told him to film it real quick so Alex can see it. And if thats the case, how should I modify my westside template? Louie mentioned mentioned nothing (from what I read thus far) on 3-5 range. Just 2 ME days and 2 DE days.

Falcon63
09-13-2012, 05:10 PM
I'll give you one tip for running your 40:

Obviously, take a big first step like you did, but for the first 15 or so yards (a lot of people say 20, but I say that that's for people with shitty acceleration), take smaller, quicker steps in order to get up to top speed as quickly as possible. You want to stay low for those first 15 yards, and then "stand up" more (though still stay low).

Alex.V
09-13-2012, 08:11 PM
I was actually thinking what Falcon was. Your drive phase ends a bit too early- you pop up and stretch out but still appear to have some acceleration left.

Though, conversely, don't FORCE yourself to stay low- your hips will bend there and you'll lose strength. Just keep pouring the power on and trust your leg strength to keep driving- keep your eyes on the ground until you're sure you're well over the 10 yard mark, (I'd say 20 yards is ideal) and once you DO stand up, get those knees higher and kick out behind you more- PUSH with your feet, don't pull- don't focus on quick feet at the expense of follow through and power.

Breathing- Hold your breath for the first 10-15 yards, forcefully expel, and only inhale once more.

Obviously this isn't the biggest part of your sprint- what has been mentioned elsewhere about pure strength and explosive power all applies- but staying lower and driving harder for another few yards can shave an extra tenth off your 40- which can make all the difference.

Justin Randal
09-13-2012, 08:27 PM
When I started DE work I could barely jump on a 36" box. I've hit a 52.5" box since starting a couple years ago. Travis is right about dropping the hammer in the gym. You need to decide on a program and get on it. This shit takes time and effort to develope so the longer you wait the longer it will take to see progress!!

Here's a link to the set up I've followed most of my powerlifting career.

http://www.westside-barbell.com/articles/dynamic-method/

Jonathan E
09-13-2012, 08:53 PM
Falcon, Alex, and Justin: Thank you for the awesome feedback. \Falcon: Totally agree on the smaller steps while staying low. That will take some practice..biggest concern here is keeping explosive power WHILE doing those smaller initial steps. Practice time.

Alex: Again, completely agree. I need to keep the knees higher, drive deeper, and look down. Going to give the breathing a good try too. I really just need to fix my drive..aka the hardest part.

Justin: Thanks for the link. Hard work is all I need from here. Got my leg DE day tomorrow!

In the near future I might post another running update and get some more feedback to see what I fixed/didn't fix.

Thank you Rhodehouse (Matt, I think it is?) too.

chris mason
09-13-2012, 10:53 PM
If you want to learn how to run check out Dr. Romanov's stuff: http://posetech.com/

Jonathan E
09-14-2012, 11:13 AM
If you want to learn how to run check out Dr. Romanov's stuff: http://posetech.com/

Ill look into it for sure. A lot of stuff on that site.. any book you strongly recommend or just skim for info?

MarcusWild
09-16-2012, 01:21 PM
DeFranco actually advocates large steps at the start. He used to be in the small step camp but switched and gets much better results. You look slower but you're actually faster.

Falcon63
09-16-2012, 01:26 PM
I'd say, in the long run, if your form is right, your 40 is faster, but your 10-yard split will be slower, and IMO, and MANY other coaches' opinions, 10-yard split is the most important aspect of speed for OL/DL/LB/HB/FB/TE.

Saying that, I take large steps because I have pretty long legs (long ass inseam, high hips), and it works fine for me.

Jonathan E
09-16-2012, 08:02 PM
I'd say, in the long run, if your form is right, your 40 is faster, but your 10-yard split will be slower, and IMO, and MANY other coaches' opinions, 10-yard split is the most important aspect of speed for OL/DL/LB/HB/FB/TE.

Saying that, I take large steps because I have pretty long legs (long ass inseam, high hips), and it works fine for me.


DeFranco actually advocates large steps at the start. He used to be in the small step camp but switched and gets much better results. You look slower but you're actually faster.

So is it my best bet to take a large initial step, followed by 15 yards of smaller, accelerating steps while staying low, then getting those deep long strides for the last 25? Or large steps throughout it all like Marcus quoted Defranco on?

Iplan
09-16-2012, 08:15 PM
I'd say, in the long run, if your form is right, your 40 is faster, but your 10-yard split will be slower, and IMO, and MANY other coaches' opinions, 10-yard split is the most important aspect of speed for OL/DL/LB/HB/FB/TE.


^ +12!

Also, from the video you look like you'd really benefit from some agility training ~~~~

Video here (it's a basketball link, but the principles of motion are still the same):
http://www.youtube.com/watch?v=qhPN7B9bisU

Falcon63
09-16-2012, 08:27 PM
So is it my best bet to take a large initial step, followed by 15 yards of smaller, accelerating steps while staying low, then getting those deep long strides for the last 25? Or large steps throughout it all like Marcus quoted Defranco on?
I like to take large steps, as my acceleration doesn't suffer when I do, but, for the average athlete, I'd say a large initial step, small QUICK steps for about 15 yards, and large steps (HIGH KNEES!) the last 25.

I can't stress the high knees part enough.

But, no matter what you hear others say, just know that acceleration is MUCH more important in football than top speed. Obviously, top speed is important, but if you can get up to full speed quickly, chances are you'll always be the first one to the ball, and you'll have "game speed".

Or at least when I think of "game speed" I think of acceleration.

Jonathan E
09-16-2012, 10:17 PM
^ +12!

Also, from the video you look like you'd really benefit from some agility training ~~~~

Video here (it's a basketball link, but the principles of motion are still the same):
http://www.youtube.com/watch?v=qhPN7B9bisU

Definitely going to invest in a ladder sometime. Thanks.

Jonathan E
09-16-2012, 10:20 PM
I like to take large steps, as my acceleration doesn't suffer when I do, but, for the average athlete, I'd say a large initial step, small QUICK steps for about 15 yards, and large steps (HIGH KNEES!) the last 25.

I can't stress the high knees part enough.

But, no matter what you hear others say, just know that acceleration is MUCH more important in football than top speed. Obviously, top speed is important, but if you can get up to full speed quickly, chances are you'll always be the first one to the ball, and you'll have "game speed".

Or at least when I think of "game speed" I think of acceleration.

I agree. For pure football "speed", you need what gets you to the ball the fastest.

I just really need to figure out what personally reaches me to top speed the fastest:

Short quick followed by long
or
just solely long.

From the sounds of it going small steps than long might be my best bet since the video is me running aimlessly which usually means just long strides.

chris mason
09-16-2012, 10:34 PM
Ill look into it for sure. A lot of stuff on that site.. any book you strongly recommend or just skim for info?

http://store.posetech.com/Pose_Running_Technique_Book_p/pmb.htm

MarcusWild
09-16-2012, 11:43 PM
Seriously, go watch all the DeFranco videos on youtube and read his site.

Jonathan E
09-17-2012, 11:31 AM
Seriously, go watch all the DeFranco videos on youtube and read his site.

will do.

loganchristophe
09-18-2012, 05:13 AM
Got the westside book. Started this week. Got 495 for one on box squat. Here is a vid of my 40...one take, did not run my best. My right hamstring kinda tightened at the 5 second mark..but I think for the sake of technical analysis this will do. Thanks guys.


http://www.youtube.com/watch?v=ILiIepOVCw0

Impressive sprinting and also impressive weights :)

RhodeHouse
09-18-2012, 08:35 AM
Not fast enough..yet. Like I said..not max effort run. Friend had a camera and I just told him to film it real quick so Alex can see it. And if thats the case, how should I modify my westside template? Louie mentioned mentioned nothing (from what I read thus far) on 3-5 range. Just 2 ME days and 2 DE days.

I wouldn't use Westside to train for football. It's a powerlifting template and Louie's a powerlifting coach not a football strength coach.

If you want speed, there's NOTHING you can do in a weightroom, under a bar that is as fast and explosive as running or jumping. There's no use for DE work as an athlete because you already get it with running, drills, etc...

Singles make zero sense because there's never an all-out, max effort in sport.

Falcon63
09-18-2012, 10:01 AM
I disagree. You can still gain "explosiveness" and "power" through lifting heavy. Put it this way:

If you can bench 400 pounds, but you're only working out with 225, you'll be able to get 225 like it's nothing.

If you can bench 550 pounds, no matter if you do singles or not, you'll be able to get 225 more times (and quicker) 99.99999999% of the time, even if you haven't touched 225 in years.

My PERSONAL belief is that EVERY athlete in EVERY sport should powerlift. Just my opinion.

EDIT: Plus, if you're good, EVERY play should be full-out max effort. if not, then you don't have a high motor, and chances are you will not make it very far in football.

chris mason
09-18-2012, 10:15 AM
I wouldn't use Westside to train for football. It's a powerlifting template and Louie's a powerlifting coach not a football strength coach.

If you want speed, there's NOTHING you can do in a weightroom, under a bar that is as fast and explosive as running or jumping. There's no use for DE work as an athlete because you already get it with running, drills, etc...

Singles make zero sense because there's never an all-out, max effort in sport.

You know, he has taken many football players and made them much better athletes. The truth is most football strength coaches don't have a clue. They don't understand the physiology which underlies performance and therefore how to optimize it.

Case in point, Louie took an Ohio State lineman over a summer and when he went back he dominated all of the physical tests which he was subjected to. Another former Ohio State player set the L drill record at the combine beating Michael Vick's previous mark.

He has worked with many, many, many other football players over the years and has never failed to enhance their performance.

joey54
09-18-2012, 10:34 AM
Curious how those guys wound up as players? Did the improvement in said drills equate to better on field performance?

Jonathan E
09-18-2012, 03:07 PM
I wouldn't use Westside to train for football. It's a powerlifting template and Louie's a powerlifting coach not a football strength coach.

If you want speed, there's NOTHING you can do in a weightroom, under a bar that is as fast and explosive as running or jumping. There's no use for DE work as an athlete because you already get it with running, drills, etc...

Singles make zero sense because there's never an all-out, max effort in sport.

Out of pure curiosity, what would you advise, then?
You mentioned the 3-5 range, but the only plus I see to that is more volume and im getting plenty via accessory work. Correct me if I'm wrong.

brandondstaffor
10-02-2012, 12:59 AM
Excellent publish! many of individuals get stuck on the specifics and ignore how great their individual achievements really are. Its seems to be fantastic perspective to have and I'm grateful you approved it on to us. Thanks for sharing

RhodeHouse
10-02-2012, 06:25 AM
Out of pure curiosity, what would you advise, then?
You mentioned the 3-5 range, but the only plus I see to that is more volume and im getting plenty via accessory work. Correct me if I'm wrong.

5/3/1 or Juggernaut. Accessory work isn't real volume. Yes, it's volume, but what's better volume? Squats or Deadlifts for 5x5 or anything else? Accessory work is just that, accessory. Main work is all that really matters.

dave brewer
10-10-2012, 02:35 AM
You looked stiff in your stride length. You popped up to rapidly. Your hands even indicated tightness. You need to do some bounding, hip mobility, among other things. If your squat goes up 50 ,but your 40, 5_10_5 , single leg hopes and other tests dont improve are you doing the right things.