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Sprint technique training

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seifullaah73:
A video I made about experimenting different start cues. Posted this on my journal too.

http://www.youtube.com/watch?v=u9gReN65G1A

seifullaah73:
Some cool tips for the first few steps in the sprint start:

The key to a good drive phase is impulse, which is power x time, where we want apply force over a longer period of time hep us get further and get to a higher speed earlier into the race, without affecting frequency, which has to be slow at the start and then go fast. So you want to put power into the blocks but not necessarily as fast as possible, as power and speed restricts movement.

So you want to power out of the blocks regardless of the time it takes and then power the leg back into the ground to push forward. my mistake was either bounding without back push or tried it to quick restricting the knee drive.

Ankle stiffness is important in avoiding the collapsing of the ankle heel.

Also the triple extension is not achieved by raising the upperbody to match the shin angle but rather than extend the hips to align the legs with the upper body.

More on this video.
http://www.youtube.com/watch?v=z78ONmMD1Mg

seifullaah73:
For the sprint start - you not only want to power out of the blocks and gain as much distance as you can then striking the ground down and back but we also want to increase the frequency of the drive back without sacrificing length or quality. so high knee then drive back.
I thought of some good exercises that may be good for this.
These are advance drills so not good for beginners but someone who has gained atleast 1.5xBW squat or ankle/shin stiffness.

Single leg acceleration bounds where you lean and bound with one leg - a little tricky

Uphill single leg bounds

step up jump raise the knee of extending leg quick and straighten it before your body comes down.

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