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Strength, Power, Reactivity, & Speed Discussion / Re: Sprinting technique tips
« on: August 22, 2011, 04:52:28 pm »
Your best bet is to get a sprint coach who knows what he is talking about. If that's not possible you should at least get yourself on video and upload to this site or another more sprint oriented site and see if you can get some advice.
I would advise against trying to copy runner's like Asafa Powell. Asafa has INCREDIBLY strong strength to weight ratios and his hipflexor development is outrageous. He is able to start with his lead leg only about 1 foot behind the line. People have analysed every part of his technique from his low heel recovery and his toe drag on the start. He is incredibly fast, but I really would recommend against actively trying to drag your toe or replicate his low heel recovery. Many sub-10 sprinters have much higher heel recovery. You really have to do what works for you. Honestly, in coaching sprinters I try not to do too much critique when it comes to form, unless it is really egregious. There are some obvious examples of poor sprint form that can be fixed (arms coming across the midline, tilting the body back as one attempts to reach max V, etc), but beyond those most form issues are fixed by making the athlete stronger or looser. Until you can get a video up or get a sprints coach I would follow these rules:
1) Make sure you are not carrying any bodyfat
2) Make sure you incorporate work at Max or near Max velocity (flying 60s, etc), as well as tempo work.
3) Get strong in the gym and strong at your drills.
4) Don't neglect your hip mobility work or any of your dynamic stretching.
As you get stronger on the track and get faster your form will improve. As Charlie Francis used to say: "If it looks right, it flys right!"
I would advise against trying to copy runner's like Asafa Powell. Asafa has INCREDIBLY strong strength to weight ratios and his hipflexor development is outrageous. He is able to start with his lead leg only about 1 foot behind the line. People have analysed every part of his technique from his low heel recovery and his toe drag on the start. He is incredibly fast, but I really would recommend against actively trying to drag your toe or replicate his low heel recovery. Many sub-10 sprinters have much higher heel recovery. You really have to do what works for you. Honestly, in coaching sprinters I try not to do too much critique when it comes to form, unless it is really egregious. There are some obvious examples of poor sprint form that can be fixed (arms coming across the midline, tilting the body back as one attempts to reach max V, etc), but beyond those most form issues are fixed by making the athlete stronger or looser. Until you can get a video up or get a sprints coach I would follow these rules:
1) Make sure you are not carrying any bodyfat
2) Make sure you incorporate work at Max or near Max velocity (flying 60s, etc), as well as tempo work.
3) Get strong in the gym and strong at your drills.
4) Don't neglect your hip mobility work or any of your dynamic stretching.
As you get stronger on the track and get faster your form will improve. As Charlie Francis used to say: "If it looks right, it flys right!"