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Breaking Down the Start: Before and After Report

Block Start|Toe off on first step|First step side view|Mid-Stance on the first stride|Approaching Toe-Off|Toe off.|Foot contact is better positioned|Four-point stance from the back|Toe-off from the back|Mid-stance from the back|Improved horizontal drive|Higher foot carriage|Toe-off with square hips|Toe-off with improved power|Toe-off from the front|Toe-off again
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Summary

Day two is an explosion session where the athlete focuses on the first two steps out of the hole. Because this runner has a problem getting his chest up, this is the focus of the session.

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Block Start

In this article, I break down the workout I developed for an athlete featured in Acceleration and Power: Breaking Down the Start. I also include pictures from my initial assessment and from four weeks after he started the program.

Before participating in the training program, his best time on acceleration block 9.2 m was 1.79 seconds. After four weeks of training, his best time was 1.61. (Note: The start used a touch pad and does not include reaction time. When using a touch pad, athletes can begin to push before the thumb releases the start button. The finish transmitter was placed at 10 meters, the watch triggers 0.8 m before the transmitter, and the timed distance was 9.2 m).

I do not directly train this athlete. Some athletes send me videos, and I do an assessment and build a workout for them.

Day 1: Block 10’s (cycle of 2-3 weighted + 1 unweighted)

Day one is form day. We work some actual starts on this day, and the block work is for 10m. This works great when timed with a Freelap system or a Swift Speedlight timer.

With the beams set through an iPad, a coach can get splits for the distance that the athlete runs. When the athlete completes the distance, the coach receives an immediate force/velocity curve. This always helps determine which direction to go for setting up a training program. It also has a reaction function to measure reaction times from a signal, which especially helps in track. We’ve had athletes drop times based only on their improvements from this function.

When starting, the initial push needs to bring the athlete’s torso up by driving hips forward. The push from the back leg should be explosive and powerful. It’s important to have a good push from the back leg to move the center of mass forward. If the athlete pushes from the front, they lose this initial movement that’s so important for sprinters (JB Morin’s research).

My coaching cue is “boom-boom.” Push from the back foot and then the front foot. From this movement, the pelvis starts its job in the acceleration. The pelvis of the swing leg needs to start driving up the torso.

This is the big difference between runners who have a great start and those who have an average start. When the hips drive forward, they create length and space for the foot to land underneath, rather than in front of, the center of mass.

To further help this position, the coach can give a cue to keep the angle of the knee as acute as possible during the drive phase. If the coach is watching from the side or assessing film, the swing leg knee should not stop moving forward before the plant leg’s toe off.

There should be some hang time in the first steps of acceleration. Of course, the fancy arm split will also create forward movement and hang time. At this stage, if the foot lands too far in front, the hamstring has to do the job of the rectus femoris, and true triple extension will not occur. In fact, this is why some people pull their hamstring coming out of the blocks.

After the first (or balance) step, an athlete should strive for hips to reach 60-80 degrees of anteflexion, acute knee angle, a dorsiflexed foot, and free hip up. The knee is still moving forward or suspended at toe off. If the knees are even in the stance phase and the swing leg knee is lower than the stance leg, the athlete lacks stiffness.

All of this happens very fast, so we need to slow the whole process down. I like to take a heavy band, sled, EXER-GENIE, or Run Rocket and make it heavy. When the athlete starts, they focus on thinking they are like a gazelle.

The runner moves the hip up and forward while keeping the swing leg angle between the calf and hamstring tight for as long as possible. The chest should be upright at a 45-60 degree angle. When the leg comes down, the emphasis is to land “behind” the body and drive forward.

The support from the band also allows the athlete to stay low. I like to contrast 2-3 of these runs with a normal acceleration. To shake things up and challenge the runner’s form with various surfaces, the coach can put mats in the area of the start.

If this athlete were training with me, we would add the 1080 Sprint and go three contrasting starts and rotate. I like the heavy work for horizontal force, and the 1080 for smaller amounts of force for the actual start and a free start.

Day 2: Explosion Exercises

Day two is an explosion session where the athlete focuses on his first two steps out of the hole. This runner has a problem getting his chest up, so this is the focus of the session. The Swift SpeedMat would be helpful here to record jump heights.

1. Basic Box Jump

The first exercise is a basic box jump. The athlete finds a box that’s about the height of their mid-shin. They put the front leg of their start on the box which is placed off to the side. The athlete should allow as much dorsiflexion as possible and push the hips back. The amount they bend will depend on how they look in the blocks.

In this runner’s case, I don’t want him to go down very far because he lacks the stiffness to do so. He needs to develop the snap up. So he’ll go down to about 80 degrees (90 is vertical). From there, he initiates the movement with his hips driving forward and snaps his body straight up in the jump. His leg on the ground will drive forward as he tries to bring his knee as high as possible.

To make this drill more difficult, the coach can place a high box diagonally so the second step has to slam down on top of it and then the athlete can drive from that leg also. When they get stronger, they can drop the torso lower.

2. Bound Uphill on Moderate Angle

Another drill is to bound up a hill of moderate angle; parking decks have the perfect angle. I like to add some lateral motion as well. Again, the focus is on hip movement, knee angles, and stepping “behind” the body.

3. Good Morning to a Step

I like this drill because it’s similar to a start regarding hip movement. Keep the weight light to avoid creating slack or poor drivers.

4. Crouch to Stairs

Crouch to stairs is similar to the Good Morning to a step. Start from a bent position and have the athlete work their way up 2 to 3 stairs. They key is the hang time when stepping down to the stair. It is the “foot from above” principle that allows us not to decelerate when trying to accelerate. Watch the first part of this video.


Day 3: Speed Work

So we don’t get away from speed work, I’ll add a day of fly 10’s with some extra drills.

1. Fly 10’s with No Arms for Time

Do fly 10’s with no arms. I call it “hugs not pugs.” This stance forces the athlete to drive to their big toe more. We take time on this as well.

2. Single Leg Cleans

To help drive the pattern of fly 10’s with no arms, add single leg cleans to a toe.

3. High Knee Skips Uphill

High knee skips uphill force the hips to drive the knees up and forward. The skip creates tension in the body between knee lifts and allows time to complete the knee action.

4. Lateral High Knees Uphill

Lateral high knees up a hill are like a Pom line doing the can-can. The height of the ramp pushes for high hip movements, and the angle drives to the big toe.

5. Daily Toe Pops Uphill

Daily toe pops up a hill drills rigidity and ankle stiffness. When an athlete does ankle pops on a flat surface, the bounce allows them to move forward. Or in some cases, they use their neck to help move forward (seahorse). This is not ideal.

To make the drill better, have the athlete keep the ankle rigid on contact. The ankle has to rock forward to create movement. When an athlete does a toe pop up an incline, the ankle stays stiff for the landing but must bend forward to move the energy in the body to propel forward. The athlete can do one or two legs.

At this point, wait until the athlete’s times stop improving. Then do one speed workout in a seven-day period and film the run. Based on this, the coach can make some decisions on what to work on next.

Sprint Acceleration Before and After Photos

Here are the pictures from my initial assessment and post-workout four weeks later. The pictures on the left are the before shots, and the photos on the right are the after shots. Although the surfaces and shoes vary in the videos, all the timing was done on a track with same shoes and weather conditions. All times recorded were using a Freelap timer.

Toe off on first step
Photos 1 and 2. Toe off on the first step. The athlete shows an improved horizontal drive and less spinal curve. He also has a sharper angle in his knee which will delay ground contact.

 

First step side view
Photos 3 and 4. The first step, side view. Immediately his shin angle is lower (improved rate of force development (RDF) or more efficient use of horizontal force), and his foot placement is more underneath his center of mass. His spinal alignment could improve.

 

Mid-Stance on the first stride
Photos 5 and 6. Mid-stance on the first stride. He has a better shin angle and forward lean. His swing leg is in a better position with a higher knee.

 

Approaching Toe-Off
Photos 7 and 8. Approaching toe off. Shin angle has improved. His knee has a sharper angle still. Photos 9 and 10. Toe off. Again the angle is sharper, and the swing leg is in a much better position.

 

Toe off.
Photos 9 and 10. Toe off. Again the angle is sharper, and the swing leg is in a much better position.

 

Foot contact is better positioned
Photos 11 and 12. Contact is better positioned. The foot will land more underneath the body, and the angles are more horizontal.

 

Four-point stance from the back
Photos 13 and 14. From the back, the stance is balanced.

 

Toe-off from the back
Photos 15 and 16. Toe off. He has a much better drive through his big toe. Notice how his hips are more square, and the carriage of his swing leg is improved.

 

Mid-stance from the back
Photos 17 and 18. Mid-stance. His hips are square, and the push looks like it will be more forward rather than off to the side. Carriage of the swing leg is higher, as previously noted. Photos 19 and 20. He has more of a horizontal drive, and the hip of his swing leg is higher.

 

Improved horizontal drive
Photos 19 and 20. He has more of a horizontal drive, and the hip of his swing leg is higher.

 

Higher foot carriage
Photos 21 and 22. This shot shows how his foot carriage is higher due to a higher hip on the side of the swing leg.

 

Toe-off with square hips
Photos 23 and 24. Toe off. Again, his hips are square resulting in better ground contact. In the before pic, his swing leg is about to hit crooked.

 

Toe-off with improved power
Photos 25 and 26. Toe off. The square hips give him a more powerful look.

 

Toe-off from the front
Photos 27 and 28. Front toe off. His body is more square.

 

Toe-off again
Photos 29 and 30. Toe off. Again, his body now is more square.

 

To learn more about the whole process, come to the Track and Football Consortium IV in Chicago on Dec. 2-3.

To have your workouts customized, check out Slow Speed School.

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Author

  • Chris Korfist is a Hall of Fame HS track coach. In over 30 years of experience he has coached over 30 All-state sprint relays, and over  30 All-state sprinters, helping to lead teams to multiple state championships and trophies in Illinois. He also owns Slow Guy Speed School where he trains clients ranging from NFL stars, Olympians to middle school athletes working to become the future stars. Slow Guy Speed School has produced over 100 All- state athletes. Chris has also consulted with multiple NFL, MLB, NBA and Rugby teams around the world. He is also co-founder of Reflexive Performance Reset (RPR) and Track and Football Consortium (TFC). He has published dozens of blogs and appeared on dozens of podcasts. Chris has also co-authored 5 published research papers on the development of speed.

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Block Start|Toe off on first step|First step side view|Mid-Stance on the first stride|Approaching Toe-Off|Toe off.|Foot contact is better positioned|Four-point stance from the back|Toe-off from the back|Mid-stance from the back|Improved horizontal drive|Higher foot carriage|Toe-off with square hips|Toe-off with improved power|Toe-off from the front|Toe-off again
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