Alright, I just ran the 100 meter at a city meet today. I came in 1st but against weaker competition but the thing is that it took me to about the 40-50 meter mark to actually start passing the other runners. I have a stronger stride then everyone I competed against but I get no power out of the blocks.
I’m not sure if it has anything to do with the foot I start with (dominant right, front foot is left) or the way I set up the blocks I just can’t get any power off my start. My training partner is great at starts and when we practice with blocks that don’t go in the ground on a gravel track I can’t even move them back if nobody’s standing on them but if nobody’s standing on his they go flying back.
I’m 5’10" and 165 pounds
bench = 170 lbs possibly lower now
squat = 300 lbs
100 PB = 11.8
I figure once I can solve my problem with the blocks I can start really lowering my PB, any help is appreciated, thanks.
edit: I’ve experimented with different block measurements and slopes but haven’t tried my other foot yet.
Well for a question like this, we would need specifics such as leg length(upper and lower), back length, etc. Blocks are mostly personal preference. However for starters, I would suggest using the standard setup and experimenting from there(2 steps-backtoback from line for front foot and 3 steps for back). Adjust the block angles, the distances etc. Personally, I like my front foot angle lower than my back and I have my back foot about 3/4 of a step back from my front pedal.
Another question would be how do you FEEL when you are coming out of the blocks. DO you feel that you are bunched up and have to stumble out or does it feel like you are too elongated and step out?
I definately am stepping out cause there’s no way I’m getting a push off the blocks. I usually do the 2 foot to front, 3 feet to back for the blocks and my measurements that I use are 20" and 40" with no slope on the back and a little slope on the front. I tried to put more slope on the back but it didn’t really help. My upper leg is 16" and my lower leg is 18".
Because you are “stepping out” I would probably suggest moving your foot pedals forward a bit(one knotch perhaps?) and work on dirving your knee and arms- your arm drive should be exagerated. I start the same as yourself(left leg forward) yet my dominant is right. When I first started, I felt like I was stepping out therefore I setup the blocks as I specified then I took another step and moved my back pedal forward another notch or so.
When you say no slope do you mean that your pedal is at 90 degrees-straight up?
If so than that would also be another factor in your start. Although some people may find the 90 degree quite fine, the majority cannot produce enough power onto a pedal that is palced in such an awkward position.
I’ll have to get back to you with your specifics later
I mean by no slope like the most slope, I just seemed to have written it the wrong way :o . So my front has a slight incline, (1 notch I’ll call it steeper) and the back has the least incline possible. I’m gona have to work with the blocks again before the next meet.
Your pedals have 4 notches right?
try this combo - front = incline notch 2
- back = incline notch 3.
I find its better to have the front foot ata less steeper angle than your back.
You following me here?
Alright my problem appears to be solved with the blocks. I went back to my coach at the Ottawa Lions and he helped me with the blocks today. He recommended more spacing and also to have my shoulders above my hands. I was actually getting force on the blocks, once I by mistake used a faulty block and ripped it out of the ground with my start, hopefully I’ll be good to go for EOFSAA.
the general guideline for block position is when is set position try to get angles of 90’ in front leg and 135’ in rear leg.this is a very simple guideline but don’t forget that its only a guideline
i feel that putting the blocks closer together i get a better push-off. my block measurements are 20-25 and i put both on the last notch on the bottom, gives me a explosive start if done right. try and mess around with this setting in practice and see what you get
I thought that logically putting my blocks closer together would give me a better push-off but it didn’t work. Me and another sprinter from my school both tried it and we were both burned so bad off the start of our races, I hadn’t lost a race all year and came 4th in the one where I tried closer together.
Trying things well before a competition might be a good idea; but I suppose you know this now…
On another note and for both the last two posts, whatever the blocks setting is, time a few drills of different distances and see what you come up with; you might be faster at 20 m, but is this the case at 40 m, as well? If yes, that’s the way to go… If not, adjust accordingly and based on what you want/need.
Ya timing over a distance is actually a great idea. My coach said to take long strides out of the blocks, in short distance I might be a little slower but over 100 meters I should be faster. And ya the week before I beat everyobne I was running against by .2 in the 100 so I thought I could get away with experimentation, but I’m an idiot.
I don’t think you can maintain your top speed for longer; you can rather accelerate for longer and achieve your top speed later on in the race and to that extent all segments till this point are important time-wise.
So if this is the case and going back to your original explanation, I don’t think that deliberately trying for longer strides necessarily translates into a longer acceleration! I mean, how do you achieve these longer strides?
Focusing on good arm movements might be more effective…
I have no idea the science behind the idea but I believe what I’m supposed to do is pratice the accelerations with longer strides so it becomes second nature and then I can focus on arm movements.
Ya timing over a distance is actually a great idea. My coach said to take long strides out of the blocks, in short distance I might be a little slower but over 100 meters I should be faster. And ya the week before I beat everyobne I was running against by .2 in the 100 so I thought I could get away with experimentation, but I’m an idiot.
