hello all,
I ran the 100metres last weekend.Even though i came second,my time was not good enough and i start was not that explosive.I was wondering if there is anyone that can give me some exercise for an explosive start.thanks a lot
You will need to practice your start. It is like the power clean or snatch to be able to develop the timing, you need to develop and maintain, once you stop, the power gained goes very very quickly. I suggest you practice med ball throws forward (refer to the CF Forum book, look at the diagrams located at the back of the book to get an idea), along with block work. If you find that your lower back is weak then strengthen with rev hypers. When getting out of blocks you may need to concentrate on a cue other than thinking of pushing hard against the blocks, such as moving your hands and torso faster.
I do starts with someone standing in front of me pressing my shoulders so that I need all my strength and explosion to move them. after a few, when i go back to starts on my own, it feels like i’m flying.
sounds high risk, be careful!
you do need someone of comparable height and strength, but it’s only for the first few steps out at an angle, the disasters have been minor!
first of all work on your reaction with drills or simply by just relaxing.block work canbe be dramatically improved with proper practice set-up and various training methods such as sled pulls/shute pulls etc.start with oyur set-up and make sure thats in place.work with the foundation/basics first and build from there
Similar to Kra, I attach an old trampoline frame to my belt and drag that behind me out of the blocks. It works a treat.
I allways started runs with my left leg in front position ( on block )
but today, i changed to right leg in front position ( with 1 feet between front and hear foot ).
I could tell that in 70/80% of starts i´ve just exploded from blocks,
i´m not sure but i guess that my left leg didn´t answered with the same power.
What sould i do ? Change in definitive to Right leg and work a lot with left to create the same power ? Or go ahead with my traditional pattern ?
What can i do to give power ( or speed to jump ) to my left leg ?
Should i reduce the distance between front and hear blocks ?
Tks