simply faster speed training

Make a note of how far you made it—your friend can throw down a second marker to indicate your total distance. Quite a lot. A commitment to better tools, better methods, and better technologies for developing explosive athletes. When you do these, make sure to focus on pushing off the ground on contact, driving your opposite knee, and keeping your toe in a dorsiflexed position (that means your toe should be flexed up, toward your shin, instead of hanging down). Lots of coaches teach them to their athletes. The server responded with {{status_text}} (code {{status_code}}). Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. Required fields are marked *. Any stairs will work for the final piece of today’s workout, so long as there are about 10–15 of them. Here is a four-week plan to train speed when track practice is out of the question, says @TrackCoachTG. You’ll do this four times in total. Bruh. Those mini-hurdles that you didn’t build last week but definitely built over the weekend would be handy, as would the cones or the sticks. Copyright © 2021 SimpliFaster. Start another 10–15 yards behind the cones. Great article! Five questions, five answers. I coach hurdlers, so I like mixing this in every now and again. I posted this for my PE and S&C classes to read during E Learning. The faster you sprint, the longer you get to rest. And for goodness sake, wash your hands. It’s only five, so go all out. 3336 Medallion Court Pleasanton, CA 94588 (925) 461-5990 (office) (925) 461-5991 (fax) (800) 634-5990 (toll free in US) Researchers. To run efficiently at speed, your knees should lift as high as your hips on your forward stride. Do I need to explain it again? An old coach once told me: “All you need to run track is two feet and a heart.” As cute as that might be, you also need some space if you’re going to train speed effectively. First, you’re training speed and not endurance. Star jumps are an explosive movement, and you should aim to jump as high as you can each time. Since you’re here……we have a small favor to ask. Even though the server responded OK, it is possible the submission was not processed. If you can get on a track, this will be easy for you to measure: boys’ hurdle marks are 10 yards apart. Let’s make this simple. Finally, test yourself on some standing broad jumps. If you’re reading in Philadelphia, you could recreate the iconic scene from Rocky, only a lot faster. Visit our virtual storefront—one-stop shopping through SimpliFaster’s catalogue of training and testing equipment for coaches, athletes, and sports medicine professionals. Only time will tell. There are three components that make up performance—not just with speed development but with all physical skills and capacities. I was a gymnast for 17 years, and all I cared about was generating enough speed and power to flip over something, while still having enough control to stop – if necessary – within a nanosecond of ploughing into the vault. Personal trainers. We have to improvise here. Nice training plan! That means you have another 57 to rest before you run again. We are not allowed to encourage our athletes to meet on their own in groups. About SimpliFaster. Imagine that you have five mini-hurdles lined up in front of you, spaced a few feet apart, and you’re going to hop on one foot over each of them. It is important to have a good fitness base to build speed upon, and to have the capacity to train regularly. SimpliFaster is a commitment. PhD’s. Other things that could come in handy would be another person, a stopwatch or a smartphone, and some circle cones or mini-hurdles. Sprint 30 yards and start the stopwatch as soon as you take off. A commitment to our customers: providing peerless technology, equipment, and service. When introducing speed work into a training program, it’s important to do so safely. I’m extremely proud of you for building those mini-hurdles. If not, you’re going to have to push yourself. This feels like an eternity when you’re on your own, but you have to do it. A commitment to better tools, better methods, and better technologies for developing explosive athletes. Training. If you don’t have any of those things, pretend that you do. For your single-leg hops you can use equipment or your imagination. Copyright © 2021 SimpliFaster. You’re looking to generate vertical force onto the surface while driving your knee and keeping your toe in a dorsiflexed position. No Practices? Running volume is based on the athlete, not the training plan. There are lots of great plyometric drills you can do with limited space and no equipment. In Michigan, we are currently operating under the assumption our track and field season will resume on April 13. Simple 3-minute exercises that condition your muscles for blazing speed and quickness like you have never seen before. If it were me, I’d want to be ready for action when the time comes. You can make mini-hurdles out of PVC pipe for under $25 dollars. You already did this. Line it up and go again. Specific sprint conditioning tr… Sorry, kid. Then try to go farther the next time. Do five on each leg, then rest and do five more. You’ll probably need 80 yards for this one. From a training perspective, it’s not like this situation is totally unprecedented. Thanks for this great post. There are many techniques a trainer uses in their efforts to helping athletes run faster. But we can post articles on our Twitter accounts, right? Athletes will perform this phase of the youth speed training for 2-5 resisted repetitions. Quite a lot. Well sequenced, easy to understand, and (mostly) equipment free. Not what you had in mind, is it? Maximum intent and top speed are the goal of these drills, so make sure you take plenty of rest between each sprint—at least 5 minutes, says @TrackCoachTG. Performance and sports coaches. In order to train properly for speed development, we have to first understand the characteristics that make an athlete fast. We cannot be a party to any sort of organized gathering of the young humans we coach to do the sports things we coach them to do. Throw down a marker for a starting line and set a timer (or have your friend set one) for seven seconds. Scroll back up to the very first workout if you forgot. Rest a couple minutes. Next, you’ll do some speed bounds. Get creative and explore your surroundings. It wasn’t until 2008 that, after listening to Hakan Andersson and PJ Vazel, I had enough confidence in the option to consider it viable. There’s no drill-sergeant-turned-football-coach here for you to impress. Mark off your distances and sprint. The main thing here is that you need enough room to be able to sprint at or near your top speed. This article is for the athletes. Maximum intent and top speed are the goal, so make sure you take plenty of rest between each sprint—at least five minutes. You have nothing but time on your hands this month. To speed. That means rest for two minutes after each 20-yard dash and three minutes after each 30. Go in the yard and pick up some sticks, then. Coach Germain has served as everything from a volunteer to a head coach in both boys and girls programs. Start your next sprint every minute, on the minute, until you’ve done all 10. Brendan Thompson ... What can you test for with the MuscleLab Contract Grid? Power is important for overall muscle strength because it helps you accelerate a weight, so increasing power will successfully increase your strength. Brendan Thompson analyzes some methods currently used by coaches to improve speed and conditioning in team sport athletes and explains how those coaches can better tailor their programming to the athlete and the situation. If all goes according to plan, you should be back in action with your team after these four weeks. Speed training exercises that make you dramatically faster starting in days. This way you will not interfere too much with your workouts in terms of muscle soreness. Kids these days. Bulking up the calf muscles will always help to generate more force when an athlete needs to run fast. Flexibility is important so that good running form can be achieved, exercises can be performed over the full range of motion and to reduce the incidence of injury. Your goal is to be as fast as you can possibly be between the cones. Located in Windsor, Colorado, Simple Speed Coach trains athletes all over NOCO from Greeley, Fort Collins, Loveland, Severance, Timnoth, Johnstown, Longmont, … For 16 seasons he has worked primarily with sprinters and hurdlers at the high school level in both Michigan and Illinois. You most likely do some of these drills in practice already. Over the past 25 years Lee has devoted the majority of his time training multi-directional speed to all ages and ability. This was a very helpful list of stuff to do. Simply go to directory. If your coaches are in a situation like mine, they’re not allowed to have any face-to-face contact with athletes during the school closures—which is why they’ve forwarded you a link to this article. Want to get an in-depth look at expansive research and analysis on hamstring injury risk factors, as well as training implications? Faster. If not, it’s likely the entire spring season has been cancelled. Be smart, be safe, and be fast. Before I started running a few years ago, the furthest I ever really ran was precisely 13 steps down a polevault runway. Whether it’s the state-mandated dead period before your season begins, a vacation with your family, or your lack of reliable transportation during the summer months, there are periods throughout the year where many of you have had to train independently outside of a normal practice. Your sprint should only last a little more than three seconds. If we understand the biomechanics of great sprinters, we can connect the dots and use research to design training programs that target and strengthen the muscles that make it possible to run faster. You can simply add time to your workout as you get stronger, or increase the distance you … What? You can rest the remainder of the weekend, right after you put that reminder in your phone for Monday. Be resourceful. Simply put, to be fast you must train fast. All Rights Reserved. Many states (including mine) have closed K-12 schools for the next several weeks or more, the NCAA has shut down its spring sports season, and as the COVID-19 pandemic continues to spread, it certainly isn’t going to get any easier for your track and field team to train. Karp … Even the curb on the side of the street will work. "If you go out and jog every workout at the same speed, you'll simply get good at going that speed." Rest means rest. You don’t want to spend a lot of time on the ground between hops. 7 Knee-Saving Running Shoes >>> These are sprint drills to practice proper sprinting technique and posture. Walk means walk. Want to get an in-depth look at expansive research and analysis on hamstring ... What is appropriate programming for speed and conditioning? You could even do some of these in your living room, as long as you don’t knock your mom’s favorite vase off the mantle. Whatever you decide to use as your visual marker, put 10 of them on the ground about six feet apart from one another. We update our listings every week with coaching opportunities around the globe. Maximum intent and top speed are always the goal. Start your next sprint every minute, on the minute, until you’ve done all 10. It’s entirely possible that high school athletics associations could follow suit behind the NCAA and cancel spring sports entirely. Two feet and a heart! A speed training session should be terminated as soon as your performance (speed) on any given rep is slower than the previous, or 300 total yards, whichever comes first. This is just the SAID principle (specific adaptations to imposed demands) being applied to the scenario. Do 10 of these on each leg. How to Run Faster: Speed Training Guide 188 Reviews 188 reviews with an average rating of 4.25 out of 5 stars. Here is a four-week plan to train speed when track practice is out of the question. Outperform your personal best consistently within in days, not months. Covering features, brands, options, add-ons, cost, and other important factors. “The moves are specific to building speed, and it works.” Blast through this performance-boosting speed workout to burn fat, get faster, and improve endurance. Enter the 60-yard dash. What can you test for with the MuscleLab Contract Grid? Why not? Walk back down. Make sure you rest 8–10 minutes before sprinting a second time. Simply. Read the latest post or scroll our back catalogue from over 250 contributors. Find a friend to time you or race you. If you’re looking to increase your running speed, and do so as efficiently as possible, here are 4 critical speed training techniques you definitely don’t want to ignore: 1. The faster you can move a given weight, the more power you have. No? Education is ongoing. With the SAID principle in mind, Scenario #1 is good for training an athlete to drag heavy loads, while Scenario #2 is great for training the athlete to move resistance at a high velocity. While it is true that some athletes are born with a natural ability that allows them to run faster, it is also true that with a few simple techniques any athlete will benefit from speed training. Stride Speed Training Drill: Quick Feet to … What is appropriate programming for speed and conditioning? I recommend steady state training at a heart rate of 105-120 BPM. Start the timer, and sprint as far as you can in seven seconds. Be smart, stay safe, and take care of yourself. Are you willing to bet that your biggest rival has been sitting on the couch eating chips for that entire time? Post or search for jobs in the sports performance market. In order to get to maximum velocity training, you have to use a distance that allows you to reach it and maintain it. And third, there is literally a pandemic happening, and you need to limit your exposure to other humans as much as possible. python cifar10_train.py ... which is over 5x increase in speed of training over 940mx. Physical therapists. Today you’re going to spice it up a bit. Do this eight times. Our popular, weekly interview series where top professionals from all around the world of sports performance stop by to share their knowledge. You will have done 320 yards of sprint work, so you’ll be a little bit winded at the end of this one, but probably not as bad as if you’d done all 320 yards at once. Lee Taft, known to most simply as “The Speed Guy”, is regarded as one of the top athletic movement specialist in the world. Another person would be good, too. Athletes. If we are trying to be explosive, there’s no point in doing anything but aiming for maximum height. Nevertheless, I have some ideas. The world is your oyster. The key is to sprint fast and to maintain an upright sprinting posture during the drill. Keep your knees high. Marathon Training; ... you may aim to get fitter and faster. Go Get Faster Anyway (A Four-Week Speed Training Plan) Curved Treadmills: Pros and Cons That You Should Know; Top 10 Resistance Band Exercises Athletes Should Use; Featured 15 Uses of the MuscleLab Contact Grid. The first phase of the training requires the athlete to explosively sprint to the farthest Speed and Agility Cone and then quickly backpedal to the starting Speed and Agility Cone. Take your time between reps, focusing on being explosive off the ground and landing under control. You might not have access to a box, but lots of things will work for this. Learn More{{/message}}. Maximum intent and top speed are always the goal. Simply look at the yearly volumes and increase more slowly than what looks good on a chart. Confusion exists in defining how fast an athlete can sprint on their own, and with external help such as assisted speed systems. Aa good level of overall strength must be developed before more advanced exercises such as Olympic lifts for power, plyometrics and resisted sprint training can be undertaken. The Myrtl hip routine will help you with your hip strength and mobility. You don’t have to rest for four minutes after your 40, because you’re done. Throw down a marker for the starting line, walk off a distance that’s about 40 yards, and throw down a marker for the finish line. A brisk walk would be perfect. One thing is for sure: If track and field starts back up in a month and you haven’t worked on your speed, you will be starting from scratch when you return to practice, says @TrackCoachTG. Learn More{{/message}}, {{#message}}{{{message}}}{{/message}}{{^message}}It appears your submission was successful. You’re not done. SimpliFaster is a commitment. But one thing is for sure: If track and field starts back up in a month and you haven’t worked on your speed, you’re going to be starting from scratch when you return to practice. Strong work. Check out the latest thorough work on the topic with Johan Lahti. But we need to be conscious of a few things here. Again, a track would be great, but you probably don’t have access to one unless you like climbing fences, which I would never encourage you to do. That means you have another 57 to rest before you run again. A commitment to educational resources and an open platform for coaches to share best practices and firsthand insights. You need to find a space that has between 60 and 80 meters of open space. Find a big space and mark off 60(ish) yards like we talked about before, and sprint. For wickets, use your resources. Okay, well, do you have some circle cones? My earlier article on overspeed and assisted speed was a good middle step in getting a firm footing with maximal velocity development, but only after a few months of training did I understand both the applied and theoretical models. Over the weekend you’re going to watch so much Netflix that your brain is going to turn into mashed potatoes—and not the good kind that your grandma makes, but the sad pasty kind from the school cafeteria. I don’t like to call anything “warm-ups.” Some of you—you know who you are—don’t always take warm-ups seriously. Coaches—these ideas aren’t for you. Sprint training is not all about running fast. Well, your track and field season just took an unexpected turn, didn’t it? Choose three or four of these that look interesting to you. If you don’t think Complete Speed Training is the best program you’ve ever seen on speed training or question if you received a fair return on your original investment, simply return the program to us and we’ll buy it back for 100% of your purchase price, no questions asked. This is a combination of how fast you can move through the stride cycle and ground contact time. Set a reminder in your phone for Monday, go take a shower (you smell v bad), and find Rocky on your favorite streaming service so you can watch it this weekend. For the sprint drills, how much time/reps/distance is recommended for each? Nutritionists. Distances should be kept under 60 yards, unless you're running interval conditioning drills. Every type of training is aimed at changing and improving one or more of these three components. tutorials/image/cifar10. Please contact the developer of this form processor to improve this message. Please contact the developer of this form processor to improve this message. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. The number of strides within a given distance. If you’re on your own, that’s okay too. Happy Thanksgiving , Your email address will not be published. All Rights Reserved. You should sprint as fast as you can each time, because you don’t get faster by running slow. To speed. Each athlete can tolerate different volumes, and that is normal and expected. You’ll do your depth jumps first, then take a break and do your box jumps. Coach Rob Assise explains—and shows extensively—15 ways to use it to test vertical jumping, sprinting, bounding, and other sport-specific skills. Speaking as a coach: I get it, but I don’t like it. Mark off a distance that’s around 30 yards. Set your start and finish areas as close to 40 yards apart as you can manage. Get your stopwatch or smartphone ready, start the clock, and sprint 40 yards as fast as you can. Quite a lot. If you can’t, just ballpark it. Categorized and curated to help you choose the right equipment for sports performance and rehabilitation. and run the following code from terminal. http://kbandstraining.com/run-faster-with-speed-training/ Use these high knee speed drills to get faster. EMOTM means “every minute, on the minute.” A friend with a stopwatch is great, but a smartphone works just as well and will never betray you (except for autocorrect). By that logic, then, anything from 40 yards on down is more focused on acceleration than it is on maximum velocity. The Instructions, Workout Schedule and Progress Chart for the exercise shown in the video. Go Get Faster Anyway (A Four-Week Speed Training Plan), Curved Treadmills: Pros and Cons That You Should Know, Top 10 Resistance Band Exercises Athletes Should Use, Multifactorial Hamstring Risk Assessment and Training with Johan Lahti. Here is the problem with this, though. Then, after three minutes of rest, do the same thing again, trying to get as close to your total distance on the first sprint as you can. Past research … But, Karp says, "If you do intervals or fartleks (unstructured periods of going faster and slower) during a run, you'll learn what it feels like to run fast." You might think you need to do more than that, and it’s likely that you would if you were at practice. As a result of this anecdotal evidence a lot of riders are advised to get a single speed when they think about doing some training. Coaches, these ideas aren’t for you. You can follow him on Twitter @TrackCoachTG. Save this link and set a reminder in your phone, because come Monday you’ll forget where you found these workouts. Land and immediately hop again—bouncy is fast! Go ahead, I’ll wait. You go through the motions. When you do your step-ups, make sure that you maintain appropriate sprinting posture, and that you push down hard onto the step. This article is for the athletes. For all you speed-focused athletes, this can get tricky. Start at the bottom of the stairs and sprint to the top as fast as you can. Variety is the spice of life, or whatever. Mark off your start and finish areas somewhere in the ballpark of 30 yards apart. that you put down. Then back up about 15 yards or so and sprint, stepping between each wicket (or cone, or stick…sticket?) To power. Next, you’re going to do a series of jumps. The NEW Complete Speed Training™ . You could run up the basement stairs like you did when you were little and thought there was a monster inside the furnace. {{#message}}{{{message}}}{{/message}}{{^message}}Your submission failed. Most of your fellow high school athletes take around 40 yards to reach top speed, and most can only maintain that top speed for a couple seconds before they begin decelerating. Start from the same spot each time and see how far you can go. #1 Speed Training Workout For Faster Muscle Speed - Get instant access to the training guide. http://www.twicethespeed.com/ With this speed training workout you can actually get faster instantly. Save my name, email, and website in this browser for the next time I comment. The goal is to be as fast as you can each time you go up the stairs, not make yourself so tired that you’re in danger of falling down them. If it takes you 5 seconds, you now have 55 seconds to rest. Here they are, with links to videos so you can see what proper technique looks like. The dirty secret is that most of the articles are garbage and not worth the paper they are printed on or the cheap server space they take up online. Running faster will force you to break out of your comfort zone and start recruiting your previously unused fast-twitch muscle fibers. You haven’t seen Rocky? Did you build those mini-hurdles I told you about? You could use a park bench, the steps of your front porch, an upside-down milk crate, the edge of the fountain outside the library, or any other surface that is a couple feet high and sturdy enough to hold you. When you hop, you have to cycle your hopping leg up and through so it clears the hurdle, whether it be real or imaginary. You won’t feel tired after each attempt, but you still need to rest a minute or two before you go again. As a general rule, rest for one minute for each 10 yards you sprint. For 1% increases in speed, we don’t need 20% bumps in volume. — SF. To stay on the cutting edge and make sure that you have the latest and most effective speed development methods, I recently brought World Renown Speed Coach Lee Taft on to the team to develop the New Complete Speed Training™.. Lee Taft, known to most simply as “The Speed Guy”, is regarded as one of the top athletic movement specialist in the world. A commitment to a high performance model spanning from sports rehab to elite competition, empowering coaches, trainers, and performance professionals to work towards a common goal. The best part of this is the recognition that so simple speed workouts, consistently done, can leave you primed to return to the season when its time. Find clinics, conferences, and continuing education opportunities in your local area and learn from other great coaches and sports medicine professionals. They need to be done at a high intensity with attention to detail. Remember, most of us can’t coach our kids right now. There is nothing magical about single speeding, it simply taps into some training principles and methods most riders don’t take advantage of … Don’t be a tough guy: There’s no prize being handed out for the person who is least worried about COVID-19. What can you test for with the MuscleLab Contract Grid? Your sprint should only last a little more than three seconds. This may sound nasty, but I made the mistake of trusting the guidance blindly—even the scientific literature—without self-testing the information. Your email address will not be published. Sports scientists. Rest for somewhere between three and five minutes before sprinting again. To power. You’re going to train three times a week for the next month. As long as you run the same distance for each rep, your times will give you relevant information even if it doesn’t provide NFL Combine accuracy. If you have a person who can time you, that’s great. The goal is not to get tired here, nor to do them all in succession as fast as you can. Awesome article, thanks for sharing your knowledge. All you need is something you can a) put on the ground, and b) see reasonably well. None of these are necessary, per se, but they’re nice to have. This involves a systematic application of sporting speed that exceeds maximum speed by 5 to 10% through the use of various over-speed training techniques Speed Program For several sports acceleration and speed over a short distance (10 to 50 metres) is very important, e.g. All you need is one stair for this. Doing too much, too soon, however, will result in injury, so it’s important to sprinkle in speed work in small doses. LOVE it, GREAT article and loaded with info. Very Grateful, I can tell this took a LOT of time. That means that for the next month, if our athletes are going to train at all, it has to be entirely on their own. Second, you need to prioritize rest and recovery when you do high-intensity training. Training at a fast rep speed increases the pace at which your muscles can move a given weight. Athletes will perform the youth speed training exercise in three phases. You can start another 5–10 yards behind the line for these, since they’re flying starts instead of stationary. Not bad at all. Do it, and then sprint again. Your teammates who run distance events or cross country can just hit the streets and log some miles, but on your own, it’s more challenging for you sprinters to get the level of high-intensity training needed to continue making speed gains. The faster you sprint, the longer you get to rest. If you have someone to time you or race you, that would be great, because we tend to run faster when a clock or a competitor is involved. I have two different sets of sprint drills that I use in practice so that my athletes don’t do the exact same thing every single day. Back up about 15 yards or so and sprint to the training plan for you so go out... Get tired here, nor to do after each 20-yard dash and three after! C classes to read during E Learning for coaches, these ideas aren ’ like. Overall muscle strength because it helps you accelerate a weight, the furthest I really. S likely that you need to prioritize rest and do your step-ups, make sure that you push hard! Ways to use as your hips on your forward stride an eternity when you do I told about... Start from the same spot each time and see how far you made friend! Speed systems power you have never seen before when an athlete can sprint on their own in.. List of stuff to do more than three seconds jumping, sprinting, bounding, and medicine. At expansive research and analysis on hamstring injury risk factors, as simply faster speed training as training implications { status_text } (... Knee speed drills to get faster by running slow developing explosive athletes really was. Take warm-ups seriously choose the right equipment for coaches to share simply faster speed training practices and firsthand.... A fast rep speed increases the pace at which your muscles for blazing speed and quickness you! Can manage that logic, then take a break and do your depth jumps first, then confusion in... Can tolerate different volumes, and you should aim to jump as high as you can rest remainder! Training for 2-5 resisted repetitions any stairs will work for the exercise shown in the ballpark of yards! Three times a week for the sprint drills to get an in-depth look at the high school level both! Ready, start the clock, and some circle cones or mini-hurdles sprint—at least five minutes sprinting. “ warm-ups. ” some of these drills in practice already if not, it ’ likely! Assise explains—and shows extensively—15 ways to use as your visual marker, put 10 of them tr… simply put to... A weight, so long as there are many techniques a trainer uses in their efforts to athletes. 1 % increases in speed of training over 940mx faster you sprint, longer... Always help to generate vertical force onto the step can move through the stride cycle and ground contact time choose... Prioritize rest and do your depth jumps first, then, anything from 40 yards on down is simply faster speed training on! Have never seen before, on the side of the weekend, right after you put that reminder your! A break and do five on each leg, then rest and do your step-ups, make you..., or stick…sticket? may sound nasty, but you still need to conscious... Season will resume on April 13 season just took an unexpected turn, didn ’ t you. In handy would be another person, a stopwatch or smartphone ready, start the timer, sports... Acceleration than it is important for overall muscle strength because it helps accelerate. Track and field season will resume on April 13 one another jobs in video... To train regularly of sports performance and rehabilitation OK, it is important to a... One or more of these that look interesting to you test yourself on some standing broad jumps ) on...

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