Author Topic: 7 day sprint speed programme and block starts advice  (Read 3806 times)

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hennas87

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7 day sprint speed programme and block starts advice
« on: August 09, 2016, 05:52:44 pm »
+1
Hey guys,

I've got a competition coming up on 29th August where I'm going to run 100m.
I will be on holiday from the 15th to the 26th though so training normally won't be possible.
I'll have a suspension trainer and some bands (2 sets of long bands normally used for attaching to a bar and squatting and 1 set of short bands for dead lifts)

I had a back injury a few months ago so training hasn't been consistent and thus I'm feeling a little slow.

Any suggestions on good explosive exercises which aren't too high impact that will increase my acceleration and top speed?




also, at training earlier I recorded a few block starts for the first time and wasn't too pleased with what I saw...

my back position changes when I go and looks like I leak a lot of force by it doing so. Don't know if it's just technique or if it's a weakness somewhere, any advice would be appreciated.

here are some videos:

<a href="http://www.youtube.com/watch?v=vjmtznxoCvU" target="_blank">http://www.youtube.com/watch?v=vjmtznxoCvU</a>

moved my blocks back a bit

<a href="http://www.youtube.com/watch?v=aAy3O6NTC48" target="_blank">http://www.youtube.com/watch?v=aAy3O6NTC48</a>

tried forcing my back to be straight and didn't really work..

<a href="http://www.youtube.com/watch?v=sOQKQIPyH8M" target="_blank">http://www.youtube.com/watch?v=sOQKQIPyH8M</a>

last one, I'm happiest with this one but still not great + my arm drive is not all that good.

<a href="http://www.youtube.com/watch?v=RHCHQTUk1Gk" target="_blank">http://www.youtube.com/watch?v=RHCHQTUk1Gk</a>


long post I know, soz for that.

Also, pretty new to this sprint thing so go easy...

 :derp:






 
« Last Edit: August 09, 2016, 05:57:03 pm by hennas87 »
boomshakala

seifullaah73

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Re: 7 day sprint speed programme and block starts advice
« Reply #1 on: August 09, 2016, 08:17:50 pm »
0
I will try and give my take it on it, but I would also recommend what todday would say if he's online or acole or other people would say.
I have to admit I was looking at videos a few times, I see what you are doing wrong, but trying to find out why, like what part of the sprint you are not doing right, ok lets move on.

First lets look at a slow mo of a proper sprint start. Keep an eye from start to 2 seconds and compare with yours.

<a href="http://www.youtube.com/watch?v=p9zyVdrI434" target="_blank">http://www.youtube.com/watch?v=p9zyVdrI434</a>

You seem to be stepping out of the blocks instead of pushing, which should be your mental cue, like in swimming start where they push against the start platforms, in sprinting you push against the blocks to accelerate out of the blocks and use that to help increase your speed.

Also you seem to be leaning alot that you try and push parallel to the ground and therefore it looks as if you are stepping out (check your video from 4 to 6 seconds) and not (dont want to use exploding) pushing out of the blocks.

You want to be at an angle like in the video I posted, but dont think about the lean, let the lean come naturally and just focus on pushing out of the blocks.

Some drills you could do are the wall drills you can increase difficulty if easy by adding bands to your feet maybe.
https://www.youtube.com/watch?v=Wl3NO6eGQTw

You could do up hill sprints, not to steep and not to low, enough where you can run up it without slowing down alot.

Sled drags are also helpful in setting your body in that lean position or tyre drags.

The main thing to focus on is the lean and the drive out of the blocks.

hope this helps just my 2 cents
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

acole14

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Re: 7 day sprint speed programme and block starts advice
« Reply #2 on: August 09, 2016, 11:40:34 pm »
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What do you mean by high impact? High body weight multiples? Hard to do a 'good' explosive exercise without some degree of impact on joints.

For your start, the main issue is your back leg not extending, making you a bit cramped coming out. Ideally I think it needs to be >120deg, with your front leg being about 90deg. You might not have your block spacing worked out. I do two steps from the start line to the front of your first block, then 1.5 steps from the front of the first block to the front of the back block. Then adjust the back block so it's more vertical than the front block (1-2 notches above the lowest setting).

Once that's sorted you need to get your butt up much more, feel the pressure of your back foot against the block. Try not to lean over the line: keep your shoulders in the same vertical plane as in the 'on-your-marks' position, and stick your butt up in the air. Once the gun goes, you only need a few cues/mantras for a good drive phase. Mine are: 'fast arm back' (like the guy in the video seifullah posted) to get your lead knee up and out, and 'head down, hold your breath' until ~20m. Keep it really simple at this stage.

These comments are all subject to personal preference, you really need to experiment with it, and of course, the proof will be in the times. Having said all that, don't overemphasise block work over sprinting work, especially if you only have a month to get in shape. You only need a few quality sessions with blocks to get them right IMO.

hennas87

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Re: 7 day sprint speed programme and block starts advice
« Reply #3 on: August 10, 2016, 04:41:35 am »
0
I would say high impact to me is anything like depth jumps and other advanced plyometrics because my back doesn't deal with them very well. Probably doesn't leave me with much but I'll do what I can. I can generally get away with single effort stuff like jumps but when I start rebounding it doesn't go too well.

I remember now being told to push against the blocks although it was a while ago and had forgotten (it's been a while since I had a coach).

There will be a hill where I'm going so could do the hill work no problem.
I was thinking I could wrap my bands around my feet and over my shoulders to do jumps with resistance.

When setting up my blocks I did 2 steps for my front foot and 3 for my back foot, I'll give your suggestion a try.

I feel okay on most parts of the sprint, just not happy with that start having finally seen what it looks like.

I'll try and implement your suggestions and film again to see if I do it right.

Thank you very much  :)
boomshakala

T0ddday

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Re: 7 day sprint speed programme and block starts advice
« Reply #4 on: August 10, 2016, 08:36:28 am »
+2
I would say high impact to me is anything like depth jumps and other advanced plyometrics because my back doesn't deal with them very well. Probably doesn't leave me with much but I'll do what I can. I can generally get away with single effort stuff like jumps but when I start rebounding it doesn't go too well.

I remember now being told to push against the blocks although it was a while ago and had forgotten (it's been a while since I had a coach).

There will be a hill where I'm going so could do the hill work no problem.
I was thinking I could wrap my bands around my feet and over my shoulders to do jumps with resistance.

When setting up my blocks I did 2 steps for my front foot and 3 for my back foot, I'll give your suggestion a try.

I feel okay on most parts of the sprint, just not happy with that start having finally seen what it looks like.

I'll try and implement your suggestions and film again to see if I do it right.

Thank you very much  :)

You don't know how to use blocks.  Zero push.  Do you know how to do a three point start?  If you can't do that you have to do a rocking start.  You have to know what push is to use blocks.

hennas87

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Re: 7 day sprint speed programme and block starts advice
« Reply #5 on: August 10, 2016, 08:45:14 am »
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Don't mince your words do you?  :o

As I said I'm pretty new to this. Had been taught to use them briefly and was much better before according to others, I've slipped into bad habits and forgotten what I'm supposed to do.

I've never liked the 3 point start but if you think it'll be useful for me I'll give it a go next practice.
boomshakala

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Re: 7 day sprint speed programme and block starts advice
« Reply #6 on: August 10, 2016, 09:48:58 am »
+1
Don't mince your words do you?  :o


no, but he's by far the most knowledgeable person on the board about sprints. just listen to what he says and don't take it personally.
Muscles are nonsensical they have nothing to do with this bullshit.

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hennas87

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Re: 7 day sprint speed programme and block starts advice
« Reply #7 on: August 10, 2016, 10:27:43 am »
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Yeah it's cool, was slightly taken aback at first but realised that he had responded to me albeit quite abruptly and that meant he was trying to help when he didn't have to. All input welcomed of course (unless it's negativity only with nothing constructive).

boomshakala

T0ddday

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Re: 7 day sprint speed programme and block starts advice
« Reply #8 on: August 10, 2016, 11:06:32 pm »
+1
Don't mince your words do you?  :o

As I said I'm pretty new to this. Had been taught to use them briefly and was much better before according to others, I've slipped into bad habits and forgotten what I'm supposed to do.

I've never liked the 3 point start but if you think it'll be useful for me I'll give it a go next practice.

Sorry if I offended you.  I'm not sure what level of a runner you are but unless your very elite IMO the start is pretty overrated - every sprinter including myself has fallen into the trap of running a great time despite a terrible start and assuming a good start would have made a far greater difference than it actually does...  For beginners the most important thing is that you are comfortable and get a good enough start that after you start you stop thinking about and run the race! 

The reason we make sprinters do 3pt or 4pt starts without blocks is because you need to get a feel for starting...  Here is a video of Asafa Powell running 300m with a modified blockless start:
<a href="http://www.youtube.com/watch?v=TdSXfwrlCP4" target="_blank">http://www.youtube.com/watch?v=TdSXfwrlCP4</a>

That's a start without blocks that is far better than 99% of people hope for with blocks.  And by not using blocks you can remove a very confusing variable and get many more reps in...  Notice how his feet are not close together and his back leg is closer to straight...  You can feel this out for yourself with blocks to find where you feel comfortable and are able to get a strong initial push and quick second step to set you up to accelerate..   IMO figuring out this without blocks is far better because you can't figure out what's comfortable in blocks because blocks are never comfortable...

Also, if you want help with block starts film the start and the first 10m - remember how it sets you up is most important you could have "bad form" that works for you - but we can't be sure if we don't see the first 10m...

Here is a link of some training I did a few years ago.  The first athlete has some of the same problems you have... Zero push and a jump out of the blocks...  as well as a back leg that straightens and bends...  He was able to fix this by doing lots of starts without blocks and figuring how how to push horizontally..  The second athlete is actually me... My start has some issues but you can see I do get as far as the first athlete does in 5 strides only taking 4 because I am at least somewhat pushing horizontally...   The third athlete has what looks like a bad start - bunched up - but actually for his power level and speed it actually works for him because it's not disruptive of his acceleration...  At the end of the video I execute a good drill to help you train to have upper body power and push from the blocks - execute this drill on grass from a four pt stand until you can land past start line... It will allow you to learn what angle you need to make power with your whole body...

<a href="http://www.youtube.com/watch?v=dBriM8moXu0" target="_blank">http://www.youtube.com/watch?v=dBriM8moXu0</a>

Good luck...

hennas87

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Re: 7 day sprint speed programme and block starts advice
« Reply #9 on: August 14, 2016, 07:26:56 am »
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Great videos and tips, thank you T0ddday :) up until now I couldn't get the videos to work for some reason but I see what you mean about the first guy, does look very similar to mine.

I will also give that drill a try, definitely looks useful.

I'll let you know how I get on with the training and the race of course.
boomshakala

hennas87

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Re: 7 day sprint speed programme and block starts advice
« Reply #10 on: September 06, 2016, 03:20:12 pm »
+3
Training whilst on Holiday didn't go quite as planned but did get some runs in along with trying the drill from a 4 point start as well as just normal starts focusing on horizontal drive.

When I came back to a final training session before the comp it had definitely helped and my start was looking a lot better, thank you for that.
Annoyingly I had gained a few pounds whilst away despite trying my best not to so I didn't get a pb but was 0.03 seconds behind my best so could have been worse :-)

I have a long way to go to actually get good at sprinting, thanks guys for all your input.
Now a short break before starting some brutal winter training and hopefully smash my records next season.
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T0ddday

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Re: 7 day sprint speed programme and block starts advice
« Reply #11 on: September 06, 2016, 04:39:59 pm »
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Training whilst on Holiday didn't go quite as planned but did get some runs in along with trying the drill from a 4 point start as well as just normal starts focusing on horizontal drive.

When I came back to a final training session before the comp it had definitely helped and my start was looking a lot better, thank you for that.
Annoyingly I had gained a few pounds whilst away despite trying my best not to so I didn't get a pb but was 0.03 seconds behind my best so could have been worse :-)

I have a long way to go to actually get good at sprinting, thanks guys for all your input.
Now a short break before starting some brutal winter training and hopefully smash my records next season.

Cool that you were within 0.03 but what is the time and distance?

hennas87

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Re: 7 day sprint speed programme and block starts advice
« Reply #12 on: September 07, 2016, 12:47:58 am »
+3
a wholly unremarkable 11.93 for 100m. Only my second ever electronically timed race. I intend to kick the crap out of that time.
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seifullaah73

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Re: 7 day sprint speed programme and block starts advice
« Reply #13 on: September 07, 2016, 05:28:40 am »
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a wholly unremarkable 11.93 for 100m. Only my second ever electronically timed race. I intend to kick the crap out of that time.

Thats not that bad.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

hennas87

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Re: 7 day sprint speed programme and block starts advice
« Reply #14 on: September 07, 2016, 06:54:35 am »
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Thanks  :P

I want to do a lot better though because I'm not getting close winning any races with that sort of time. I'm confident with no injuries I can get faster with full winter training.
boomshakala