Quick Question. Does the Force put on the blocks during the start determine the power and/or quickness of the first few steps. id like to think that i have a decent block start, but theres barely even a sound from my blocks when i leave them…As opposed to others I know that need someone to hold theres to keep them from being thrown or sliding back
Force on the blocks will determine your initial speed. I consider the first step to be in the blocks where most people consider the first step to be the first ground contact.
As Charlie says, if you generate good force in the blocks, you are X+1 while everyone else is X.
Your ‘set’ position, block settings, and starting technique can make a huge difference in your starting force.
- In competition you don’t ahve someone to hold your blocks.
- Don’t worry about how much you are pushing out of the blocks worry about who’s ahead after 3 strides.
Check the Speed and Strength DVD it will answer all your questions with regard to how to start correctly.
No matter what I do I cannot seem to get that explosion and feel comfortable exiting the blocks until my 3rd stride where I am then behind. No coach has been able to help me, posting video does not seem to do much good and playing with my block settings has been driving me nuts. Maybe I just need to fly out to toronto and meet with charlie for a few hours?
I think I have asked this before and I am not trying to jack the thread but if there is anyone in the 5’5-5’8 height range can you please measure how far each block pedal is from the line and please let me know. If I can get a general consensus I think I may be half way to solving my problem. From a walk in start my side to side acceleration has been improving. Now if only I can get my standing start and block start to improve I will be able to run a decent 55 and 100.
hey there, i was in the same boat, i found that i was starting with my arms to far apart,
now i have the front block 48cm from line and distance from front to rear block at 41cm, and then took the arms in alot closer.
let me know how you feel bringing the arms in.
Quick,
Have a look at this. I got this from the track-tech.com USATF video:
Sprints (100-400); Tony Wells & Caryl Smith
http://www.geocities.com/mortac8/BlocksTrochanter.htm
I use this chart as a “plan b” for some athletes who are repeatedly having trouble with their blocks or are lacking confidence in their block setup.
Quick,
I don’t think I can help you via the internet but I find the best starts are th ones that feel easy and not explosive - the ones that just happen. Maybe it is just that you think a good block start should feel a certain way when in fact it doesn’t feel that way at all…?
Perhaps you have a problem of paralysis by analysis you are thinking too much and not just letting it happen?
TC
Quik I don’t know how accurate this is but have a look
http://www.brianmac.demon.co.uk/sprints/blockset.htm
could just be like TC said though. Do you have someone clap start you in training or train alone?
I know the top guys here treat them pretty seriously in training and pretty much simulate race situations to the point where it is not unusual to see breaks.
How does one measure a trochanter?
While standing, have someone measure from the bony protrusion of on the side of your hip (greater trochanter) to the floor.
Mortac,
thanx for that chart. I actually remember Gary Winkler speaking about GT Lench and block setups at USATF Level 2. I will try it out and see how it feels? Have you found this chart to be pretty dead on with the athletes who you have used it with?
BudMike,
How tall are you? I am 5’7 and according to my greater trocanter to the floor length which is approx 34 it says around the blocks settings that you use. Give or take a half inch.
TC,
Your are right. Paralysis by analysis in alot of the stuff I do. That is what happens when you are an athlete and a coach at the same time. Just gotta find ways around it.
John,
Thanx for the link although I have already seen it. Good starting point though.
I wouldn’t say it’s dead-on but it’s a useful tool. I do the 2 steps to front block, 3 steps to back block first. Then if their blocks seem like they need to be adjusted, I do the trochanter chart so I know which side to err on.
BudMike,
How tall are you? I am 5’7 and according to my greater trocanter to the floor length which is approx 34 it says around the blocks settings that you use. Give or take a half inch.
hey im 175cm i thinks that 5’8 -5’9
did you try moving your arms in??
i took the block spacing off this info:
http://www.coachesinfo.com/category/athletics/219/
Ive read that article. Very good read. Yes I have tried moving my arms in a bit which allows me to get my butt higher and I will try it with the new block settings and report back. I am going to try to stick with thoese setting no matter what give or take an inch and try and make it work. We will see what happens.
How far in are your arms? Charlie advocates directly below shoulders for many. I see an awful lot of people with arms too wide.
Around shoulder width. As I said before it allows my butt to be higher. Is this the reason it should be done? Elbows locked?
I noticed Bnes arms very wide but I suppose that Is because of his strength levels and very acute departure angles.
Bud Mike,
Since our settings are alike, what setting do you set your pedals at?
I have the front block one notch up from the bottom and the back block 2 nothes up from the bottom.
In the past I used to have the back pedal and high as it goes and the front pedal one before the top. Putting them lower I think now allows me to raise my hips higher and get more of a push rather than having a real acute shin angle applying force from only my lower legs. I think this may have something to do with my small feet as well. Size 7.5 spikes. Which makes it impossible to put my toe on the track while in the blocks.
I would also like to hear from others reguarding this.
thanx/
This isn’t necessarily for you, but I notice a lot of people want to be BJ or Mo and aren’t even close to the strength (2x6x600lbs and a 500+lb below parallel squat). Are you worrying about getting a big start or getting out and transitioning smoothly? Videos?
hey,
i have the front block on the lowest notch and the back block one notch up.
Would a pedal angle with a bit of steepness on it provide for a lot more elastic return from the calves?