Winning the First 10m | How to Improve Acceleration (Part Two)
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- Опубликовано: 8 окт 2024
- Winning the First 10m | How to Improve Acceleration. This is part two of a presentation on speed development.
This presentation was a part of TFC Chicago 2023.
Part one: • Winning the First 10m ...
Too many times, in amateur athletics, an athletes career gets cut short based on the fact that they are simply just not fast enough to play “at the next level”. Whether it is a 40 yd dash, 60 yd dash or a big vertical jump, we aim to get you the times and heights you need to turn heads and get noticed.
Slowguyspeedschool.com
Instagram: Coach Chris Korfist
nothing special today, just more fire content it seems🔥
blud i just watched ur vid
Lol
this is very good
2:21, noah lyles has a training video doing that weird exercise with Ralph Mann. Check out ep 4 of Grassroots at the 11:30 mark
Can u provide the link of the Noah Lyles video?
ruclips.net/video/zC4K8voWR98/видео.html
@@andrewjoyce7374
One of your videos you mentioned how important it is for the sprint spike to strike correctly. What model of sprint spikes do you feel work best for your athletes.
I think that number is wrong- the study showed 60% to front block not 50% Chris.
Do you know where to measure from? Is it from the line or the front of the blocks?
I think by measuring from greater to lateral isnt the entire "leg" so accounts for that 10%
Measure from middle of hip to ankle bone-60% of that to the block pedal and the line
Should be:
startline to front pedal = 60% leg length
front block to back block = 45% leg length
@@patrickleach3493
Chris, so for the blocks pedal distance, when we get out greater trochanter measurements, is it 50% of that distance from the start line to the START of the pedal, or the middle of pedal or back of pedal?
I really would like to know this answer too. I found that very confusing, and if I'm reading it right it's a lot shorter than the normal 2 step.
3:20 you say the doubled speed at 1m matches up, but here you have Bolt at 5,5 m/s and if you double that you get 11 m/s, but his top speed is over 12 m/s.
Hey coach, with the Nagahara exercise do you give resistance while holding their hips? Could you please elaborate on that drill further?
I think i saw that nagahara thing in the last episode of grassroots(4) by noah lyles on youtube
So the setting of the back block should be set to the lowest ?
What about the setting of the front block ?
So for those who do not have their hips getting above the knee before the back foot comes off, how would you fix that? I have the heel flick and am clearly pushing initially out of the blocks, but my hips arent completely above my knees. Is there a cue here?
Coach - using back leg and dropping the front knee -> isnt this pretty much same technique as in front foot start? Here it is just happening really fast, front foot isnt moving, just unweighting it and letting the knee drop before pushing with the front foot.
This could also create SSC in many areas like upper hand/shoulder, hip flexors and extensior?
To me this would make a lot of sense for field/court players as they are starting with front foot moving first all the time: 1) when walking/jogging before accelerating in soccer or basketball, 2) reactive plyo/false step, 3) when starting from 2-point stance feet parallel like linebacker or runningback.
Another question = where should athlete focus when starting? Seems like most are focusing on front foot push, that would mess up timing. I am thinking about the back leg push to heel flick to rip the back knee forward. This is maybe too much to focus on in short time, but with good drills this could be developed into one movement pattern.
And thank you very much for giving so much useful information for free 🙏
When it comes to the measurements for the blocks, is the 50% from the starting line? Great video as always!
Same question I have.
@@patrickleach3493 yes 50% form the front linke. Rear block 45% on the first length.
That seems really bunched up. Approximately your ankle to knee length from the line to the first block? I can’t find those numbers anywhere online.
Can you exdplain the 50% 45% rule more clear? In regard to this method, my front block should be at 42cm and the back leg block at 37.5cm. Is it really correct that the two blocks should be so close together and why is the second block closer to the line than the first block? Thank you :)
I agree, need more clarification. Is the 50% from the start line to the front of the first block? Then is the 45% from the front of the first block to the front of the second (inter) block? That's what seems to be.
Am I misunderstanding the speed at 1 second being doubled to get max velocity? That just doesn't seem right that Bolt is moving 5.5m/s at the one second mark. I get that it's derived from the avg velocity formula, but being that velocity isn't constant in a sprint, how accurate of an indicator is this?
Agreed because Bolt hits 12+ meters a second at top speed which is more than double his initlal 5.5m/s at one second.
@@odp94aaa I think it's more of an estimate since double 5.5 m/s is 11 m/s while 12 m/s is less than a 10% difference. Just my understanding of this. I do think that top speed probably should be a bit more than double your speed at 1 second if you've developed max velocity well though it's understandable for a young athlete who still has a lot to improve on.
Just checked my block starts I seem to have a slight curved spine coming out
@coachchriskorfist could you please elaborate on the pedal angle if 60 degrees? I'm a little confused. 60 sounds very vertical to me. I guess I am misunderstanding you.
60 seems about right. Weaker athletes may need a softer angle, but for those physically capable, 60 works well according to his studies and experiences.
So if the block angle is at 90, the block is straight up. If it’s at 0, it’s pushed all the way down. It’s the angle between the ground behind the pedal, not on the side your foot goes on. That would be an obtuse angle. The angle he’s referring to is the acute angle side
cant you do the nagahara exercise with a resistance band and just have the person let go of the band when you take off?
Yeah I was thinking the same thing. I guess you can do it, but you can't run more than the first few meters without tangling your feet in the band.
So for a two point start this doesn’t really apply? I run sprints for fun but don’t use blocks
Any chance you could talk about the 40 yard dash?
What about it.
Measuring leg in inches or cm?
It’s 60 and 45, not 50 and 45.
I don't think towing/ horizontal resisted starts are a good idea. The mechanics (force angles) aren't correct. The athlete will stay low but without being powerfull.
The solution could be a weighted west + towing resistance so the resitance force vector gets steeper. Maybe weighted gear alone is the best because it's true inertial resistance.
I found athletes strugle alot starting that way. They wanna stand up as you said. This is a sign they want to protect them from falling because they aren't powerfull enough.
Probably best not to try out the Nagahara drill on my female athletes
It didn’t…it didn’t look good 😂