How do you best improve on a more explosive 100M start?

It is important to realize that, amazingly enough, many football players never are taught proper acceleration cues. Thus you can make an impact on the first 10 yards pretty quick by fixing the inevitable major flaws in a good (and presumably already strong) football athlete’s untrained acceleration technique.

Oh I agree completely with your statement. Yes, we Track coaches can clean up things in a hurry if need be if we do say so ourselves :wink:

In addition, many HS Track athletes are never taught that either. I had my first taste of this when I first began my career coaching it was in college many years ago and in Feb. mind you. It was a real eye opener.
The following Season after training them from Sep. to Feb. using the CFTS and some of the products here…it was like night and day.

Now that I’ve read some of the CF e books, I am starting to understand significance of general fitness and speed endurance. Thank you. I just wasn’t understanding that at all before.

I guess what cause confusion is definition of “beginner” or “untrained” because some athletes are really talented, and have decent performance level, but they are still beginner relative to their potential, and improve a tone on acceleration just by doing strength training.

However, I thought strength was really important for early acceleration, right? On key concept book the graph shows 0-10m is strength, 10-20 is power, 20-30 is power speed, then is speed (mostly elastic, reactive power) afterwards. So I thought first 10 was almost all strength (of course, technique too), and plays important role afterwards in a gradually decreasing manner as speed increases and more distance is covered.

Strength from RT has a impact on the first contact however the reminder of acceleration is largely determined by position foot strike and body position.

I’ve a number of biomechanics papers on this.

So strength is only helpful on the first step, but it’s all technique afterwards?

This is a great explanation for people to understand how to prioritize their training.
This winter I watched a former Olympic champion work with a masters client at York for at least one hour doing block work.
I did a lot of work for my start over the years but never once for large amounts of consecutive time.
The way I think about it is you have practice starts all along the way but starts become fun as a by product of work done( over years) in many other areas as you have commented on.
Medicine ball can be used routinely for calisthenics, in conjunction with weightlifting , with your existing warm up and added in each preparation phase throughout the year.

Strength has the strongest relationship with the first contact, however on subsequent steps, it has less of a role. Total acceleration is determined by complex interaction of flight and ground propulsive forces.

If you want to improve performance over the first 30, do some lifting, which will assist the first contact and block clearance but the rest is really determined by practising acceleration.

So it appears that there’s less overall dependence of acceleration on strength than I thought, other than first two steps. Thank you for the input and clarification.

anyone try to duplicate Ben Johnson’s starting technique?

I’m sure many have tried and with poor results. Ben’s start was Ben’s start. It was not something he was specifically coached to do or intentionally tried to do. Charlie was wise enough not to monkey with it because it obviously worked for Ben. Charlie discusses this topic in some depth in Speed Trap and why it is unwise to deliberately try to copy it.

I posted Charlie teaching Angella’s children doing starts and he is discussing starts and explosive medicine ball drills in GPP as well as some of the other video’s, not just speed trap.

We used to work on starts a bit all the time as we went along at most times of the season.

As I got fitter and stronger I also improved my start.

Once you acquire more power as a mature athlete you have the potential to perform a better start.

Spending too much precious energy and time initially is a waste of time as things fall into place a matter of priority over time providing the training has been planned.

I have seen coaches try to coach the start for an hour or more to athletes. At a certain point the return of the efforts are diminished as it’s too much for one practice in relative terms. Then the athlete starts to feel pressure to perform and session becomes counter productive.

The explosive drills over the high jump pit and single, double and triple hops with the med ball are really good exercises to develop the kind of start Ben became famous for. He had the the fitness, strength and power and reaction and one athlete may not have all of those gifts align in their career and each athlete is unique and has his or her own attributes.

To copy what Ben did would require to the study of the how and why of what Charlie chose to do.

Yes Flash, Speed Trap is not just a good book but it has a lot of training wisdom in it. You have always been an excellent student and keen to learn.