just wondering what ur thoughts on arm mechanics out of the blocks. im mainly interested in the breakdown of arm mechanics particularly on the 1st 3 strides. i would like to hear more about “exploding” or “blocking” with the front arm, as some people like to phrase it. basically why is it done instead of the traditional drive the hands and arms straight, what are the advantages of doing it and how should it be done. also i have seen different variations of it where some have put the forearm directly infront of the face (with the look that they are covering their eyes with their forearm - just a way to describe it) and also where some have driven the hand up near their ear or side of their head but still with the hand facing the ground instead of the hand facing across their body.
i know it appears quite confusing the way i have explained what i have seen but u guys would be able to explain it easier and better.
i have attached 2 pictures. one shows the forearm infont of the face. the second shows the hand being driven up along side the head. thats basically what i was trying to explain.
if u could give me some feedback, it would be great!
The key to getting out is moving the hand to where you want it ASAP. this means moving the HAND in a straight line. In order to do so, the elbow must be bent out to the side. (Think of moving the hand out along a straight edge) If you move the arm forward in a straight line, the hand must travel through an arc, which is slower.
For a much more detailed explanantion on this and all other aspects of the start, refer to Speed Trap, available in E-book form on the site, if you don’t already have it.
There always is such an obvious explanation to so many of the intricacies of sprinting, yet one rarely notices them without someone telling you! Can’t wait to read about this in speed trap, finally buying it right now! Actually I was saving for the GPP DVD but since I don’t have enough $$ and I’m starting a GPP now I’ll go ahead and buy speed trap and arm myself with some new knowledge!
The pictures show a different start.
Pic 1 is a practice session on a straight. In this case different mechanics and ques are perfomed to achieve the desired outcome.
Pic 2 is a 200m race. The athlete in question is into his 2nd stride which may correlate to the difference in arm positioning. Have you compared MS start in a 100m race to that of a 200m?
My suggestion is to watch a few different athletes you like technically and work out if this will suit your strength levels, flexibility (ROM), event and technical flaws at present.
For a general start (beginners) I work on an active elbow drive back to assist acceleration whilst punching knees forward and up towards the chest.
i have been looking at MS out of the blocks and in 2000 he was using the technique that linford was doing in the picture. now he has changed slightly to the style that he is doing in that picture. he is running the bend in brisbane GP 2004 in that picture as u know but he also does that on the straight cept he drives the arm higher more towards his head to what i am getting at.
although i used them in pictures, they are only examples and not people i try to copy. it is the technique that i am interested in and getting at.
I’ve been told that the body should be ‘piked’ while exiting the blocks (causing the shoulders to be back and relaxed and also shortens the arm lever forcing more elbow drive action.) I’ve tried to achieve this by pushing my chest out while in the set position…It seems to work in practice but come competion my main focus is reaction (as it should be). Hence when I don’t exit ‘piked’ I’ve been told that my start looks hunched (shoulders)and forced rather than the practice piked start which looks and feels really good.
Charlie what do you think of the piked idea? Does this interfere with sprint mechanics out of the blocks? Should the drive come from ‘back of the neck’ or from the top of the skull (like a charging bull)?
During the drive phase should the emphasis be on elbow drive? High knee action? Should I sub-consciously be dorsi flexing during the swing out of the blocks? Also would you suggest a ‘bounding’ action out of the blocks? “Long strides with range staying with the ground as long as possible” (thats how I’ve been coached to come out of the blocks). and lastly (long post i know!) John Smith said the drive phase is never rushed. You sweep the ground (does arm action). Would I be correct in thinking that the ideal is a combination of speed and power? How can i develope both without compromising one for another? :eek:
Man thanks. Thats really cool man. But come on! How can they let someone in the track with a fire extingusher?? It just wouldn’t be allowed on most cases! Its cool anyway.
:eek: