The strength drills are just basically High knees done at walking pace. But ya got to do em right. Form form form
Do you have any of Charlie’s products?
Just the CFTS
Vital products - Do some overtime, get a 2nd job, buy cheaper food, sell something you dont use much on ebay, borrow from ya mum n dad or somebody - do whatever it takes until you have these, they are vital. Forget doing anything else until you have them.
get Bundle # 2, 3 + 5
Thats about $150 u.s.
Without these, your holding yourself back YEARS or maybe forever. they are not worth just $150, they are invaluable.
p.s. i dont work for cf.com
Let me second that. I have everything, and I learn something new every time I watch a video over again. There is so much to absorb.
Seriously, if you are going to put the time in to do this, do it properly. Spend the money, it’s a bargain.
Just an update:
I’ve been making steady improvements in my form. I can tell by video analysis, plus feel, that my arm swing is much much better. Also, I seem to have corrected my backwards lean(which I must have been doing to try to run tall, but didn’t realize it just made me look like a retard), my head stays down, and when I start my head is roughly in line with my spine.
I think back when I injured my ankle or hamstring, I picked up a bad movement pattern and it stuck. The biggest change that seems to have the biggest impact so far is the correction of the backwards lean. It feels normal to dorsiflex now, whereas earlier in this thread I noted how unnatural it felt.
It’s all coming together…
Feel is very misleading, when I feel fast I’m running slow, when I feel slow I’m running fast.
lol that’s weird, but since I’m going by video and feel together I’m not really worried
You should try to always have your head in line with the spine. There really isn’t any benefit to having it down except for maybe (questionable) very early acceleration from a low position.
Yea oops, I didn’t mean down, but precisely what you said. After a few more sessions I’ll post an updated video, hopefully showing an improvement to the experts here lol
By the way, I have trouble staying low when I do my starts. Any tips?
Who says you need to stay low?
a few people here say I pop up too fast when I accelerate
Alrighty, got another video to get picked apart
Some things that I notice:
Arm swing still isn’t perfect (especially on the backswing…I seem to do a better job of swinging forward)
My head was too far up when accelerating
Arching my back still a bit
edit: Also noticed that I didn’t sprint through the finish line…I can tell because that’s the reason why my back is so arched as I cross…to slow down.
Pretty slow since it was raining…also that was my first block start session and 40m sprint in about a year…30m time was 4.2 using (Total Frames from First Movement / 30FPS) Method…def need to get that down ha.
I also did another 30m but didn’t record it…I was drained after that 40m sprint, and felt my form going to crap already…I stumbled on the start of both 30m.
Bro, it’s horrible. Even your block setting/position look horrible. If you can find a good coach in your area.
Yea I’ve never had a coach, ever.
Like I said, that was my first block start in forever…actually about 18 months. Tell me what to fix and I’ll fix it. With good form imagine how fast I really am 
I’ll start off with some positive. Your arms are not straight/swimming anymore. They looked fine on the later portions of the runs. Overall, arms make only a small contribution, but with some of the mild changes, it doesn’t look too bad.
Pelvic position and posture are just… I don’t know what to say. It is messed up–running way way too tight. Your back appears arched (this is related to pelvic issues). You’re rocking back at the start because of a poor set-up there (can’t tell exactly what, maybe someone else can). You have much too high of heel recovery on your initial acceleration, folding your leg back to your butt, which is why you’re spinning your wheels a bit. That isn’t very normal with people who are strong, so I imagine you are cuing something to yourself that isn’t natural.
Might want to check your timing or measurement. I don’t have your video to run over with VirtualDub, but that isn’t 4.2.
Thanks sir
It was my first block start in a while, so I think I’m going to make some progress.
The back arching was probably there for sure, but I didn’t sprint through the finish lines really (which were random objects I had brought with me lol), so I just leaned back when I thought I crossed the line. But yes I will definitely keep this in mind…and yes my back was tight this morning. Do you have any tips for reducing back arching like this in general though? Weak abs, maybe?
And I took an average of a few 100m walks to determine how many strides it takes, and then calculated that into strides per 10m. Then I placed an object at the finish line, and had my friend stand there to clearly show it. I don’t think it’s hard to believe my 30m is ranging from 4.2 to 4.3s though…that’s a slow time. Maybe I’m doing this wrong, but I stopped counting frames when any part of my body crossed the line, whether it be my hand or my knee or my foot, or whatever. Is that wrong to do? Also that’s without reaction time.
Broski, in the blocks, make sure your toes are contacting or very near the ground, not 4" up the blocks.
I was waiting for that to come up. Back when I first experimented with blocks, I found that having my toes way up high felt the best. Is that definitely slowing me down some?
Most people would say yes. That being said I have seen it done before (rarely).