Today we used the pool as strictly a warm up for our drills and sprints. We immediately left the pool for the field to run through shuttle, three cone and 40 yard sprints. There were only five guys left for next weeks pro testing dates. Tashaka, Burl, Sean, Mika, and Kenny. We ironed out some kinks and cleaned up our technique. I have posted the 40yd films so that the guys and all of you may scrutinize them. The first one is the slowest time and the second one is the fastest. The best thing about them is there isn’t much of a difference in time from worst to best. The guys are really ready to test! What you should be looking for in the sprints is first the start. Their plant hand should stay connected to the ground till they are in motion. Scouts begin timing on hand movement. If you lift your plant hand before you begin your motion, the clocks will have started while you are still in your set position. Their lead arm should drive out and up giving them the proper body position for take off. Look for the back foot on the first stride, is the leg fully extended all the way through the hips. If so, they should be at a 45 degree angle to the ground and the lead thigh should be parallel to the ground. When they begin the drive phase, their arms should be very active and they should be pushing away from the start by pushing their feet down and back behind their hips. (I like to use the example of pushing a sled.) Each stride should have full extension getting every inch they can without over striding or reaching. Pushing down and back at this phase of the race determines how long their strides will be and how fast they will be able to turn them over. As they begin to accelerate they still should be in a slight lean forward in that 45 degree angle. The foot begins to travel higher from the ground, so the push is no longer down and back but just down. If you see the athlete standing straight up he is in very poor position and causing himself to decelerate early. Needing to lean back to drive your knees is a sign of weak hip flexors and abdominal muscles. At the end of the race the athletes stride tempo should increase. If you see them taking elongated strides to reach the finish line, once again they are in poor position and adding hundredths of a second on their time. Reaching for the finish line is a very common mistake. I have slowed down the sprints so you can see the differences from the worst sprint to their best sprint. It’s time for everyone to play coach. Post your observations on the comment board. I’m sure the guys would appreciate it. Every little bit helps and it’s getting close to crunch time. Guys you better all be studying yourselves cause there are valuable seconds you all could be shaving by cleaning up your technique.
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6 comments:
Holy Smokes, coach! Terrific blog entry! I have never heard the physics of the sprint articulated in such beautiful detail... I can't wait to have a minute to scrutinize these films so I can test my observational skills! Thanks... Plus, now I know my problem - weak abs and hip flexors... well that's ONE of my problems :)
Hey Guys, most ya might not know me but i am a trainer who learned everything i know from coach T and am always learning new things from this blog. Tell me if I'm wrong T but, I'm gonna see what i can pick up on(trying to see if i have a clue). Athlete #1 was good out the start but began to lean back especially with his head toward the end with a slight lunge(put em down!) Athlete #2 really let up at the end, needs some more "art of the finish work." Athlete #3 had a twitch in his stance and was looking up way to much before he started, it also seems that his forward lean caused him to over stride his first couple steps having to regain his balance. He also lunged into the finish. Athlete #4 looked good(big freaking dude) stood tall at the start though it could be hard for him regardless, tilted head forward on last 3 yards. Athlete #5 Looks like he running for the sky put ur head down and put those feet down!
Hey didn't mean to offend anyone just seeing if I'm right on my coaching? More like trying to get T to criticize my coaching abilities. Let me know if i sound like an idiot T. thanks coach
Garrett nice eye young man, but rule No.1, "Praise the correction not the imperfection!" The question is, do you see a change from run no. 1 to run no.2? Runner no 1 and 2 both are 4.2 guys and no.3 is 4.3 No.4 is 305lbs and runs 5.05 and No.5 covers the 40 routinely in 19 strides and is a 4.8 guy at 280lbs. Give me one tip for each that you think could seriously help them come Wednesday.
Correction, No.'s 1 and 3 are 4.2 guys. No.2 is a 4.3 guy. No.3 Kenny O'Neal was state champion 100m in high school in Cali and posted a 4.26 his sophomore year at Florida State.
Individual tips for each of your 40 yrd. dashes. #1: I think just simply keeping your head down out of your start would help your explosion out of your stance. If you watch the video you can see what I am reffering too.
#2: Tip#1 Stay low through your first 10yrds. Tip#2 Try putting your feet down faster during those last 8 yards i think it will help bring your top speed up through the finish.
#3 Kenny O'Neal. With your speed it's hard to see much for you to work on. But, work on not dropping your hips at your start. It will give you a quicker start with less wasted movement. Watch your start and focus on your hips frame by frame and you should see what I am talking about.
#4 Keep your elbow locked at 90 degrees. Don't flex your elbow.
#5 Try to keep your head down through your run. Nice stride!
hope this helps.
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