too much speculation going on here, post a vid of your start it sounds to me your first 10m aren’t too flash. your 60 is slow for 10.94/22.0x
I really did not want to post this but here is old video.
I am in the red lane 1. Keep in mind… This is last year. I was experimenting and did not use blocks but it did not matter… I ran that exact time to the hundreths 3 times last season. This race was 7.20 with the winner around 7.09 if I remember correctly.
well I am no coach so others will have more qualified opinions on the vid than me but…
you dont seemed relaxed (at least at the start)
your reaction seems to be okay ( christ lane 6 caught a flyer 
)
for the first 10m when you swing back your arms they are almost at 180 degrees. It slowly comes to 90 but quite late on.
your 30m-60m is very good compared to your first 0-30m.
This is just me personally but I think your first few steps are explosive but far too long. I too used to be kind of similar and have benefited from quick, explosive, and shorter steps. Kind of like the guy in black next to you.
best of luck
I believe these are pretty much your current marks. These all seem pretty well balanced to me:
30m 4.2 FAT (4.0x with Speed Trap II)
60m 7.1 to 7.2 FAT
100m 11.0 to 11.1 FAT - pretty spot on for the 60m
200m 22.0 FAT (pretty good SPE for the 100m time)
Your 30m/60m/100m times are all of about the same standard. Your 200m time is, on average, pretty good for the 100m time. Your 30m (primary acceleration) ability as measured by the Speedtrap II system seems to match your 60m (top speed) and 100m (Sp End) time. What does everyone else think?
Hey.
I looked at your west point video. They do get out on you for the first 30 but you catch up. So maybe your guess is right about your primary accel. I think you’ve got the stregnth to hold good technique for the first 30. You need to think about speed of your hands instead of
driving your legs. And maybe reaction drills to the gun. If you can get a finish lynx reactime for training that would be great. It records your reaction time and you can set it up to measure block pressure. It aint cheap ($995) But I have seen it work wonders for reaction time. If you want to go lo-tech there is nothing wrong with having a partner clap and you reacting.
As far as the Iso goes Just 20m working on technique. (Charlie recomended this to me when I saw him in Toronto last year) I guess for you put the tension up to where you would be running no slower than a 3.4 for 20m then a few with out the resistance. You might run faster than a 2.9 fat. You feel faster but the feeling only lasts a few weeks so you have to do it at least 1x/week to maintain any gains. Personally (for me) I only use it when I feel like I need it.
Just some ideas hope it helps!
I would say your reaction time is fine, your accel maybe a little slow, but you might notice that the guy in lane 3 really didnt get out amazingly fast either tho a little faster than you, pulls away, then you gain on him in the end.
You do have a large strides not necessarily bad throughout the race, but in the beginning it may be slowing you down trying to push off at the beginning.
Its still a matter of debate even at looking at the race whether it is more accel related or top end related, without setting up 10m segments it’l be decently hard to tell.
I’d try to set up some tape marks during a practice or ideally a meet if you could and video, but chances are if its still wrong and you have known about it, its not the thing that you thought was wrong.
Yea. As I said before it would be on if I was running Under 7.2 consistently but I am not. I’m am closer to 7.20 to 7.25. If I was at 7.15 and under everytime I wouldn’t be having this conversation. 7.15-7.20 is a hugggggge difference in my eyes.
Quik,
looking at the video (and it may be because you didn’t have blocks) the thing that struck me was your left knee, you get in the set position then it noticeably drops. I recall CF saying one of the key things is to be still in the set. Do you have the Fundamentals 1? If not I suggest you get it.
Do you have or can you get a vid of you doing a start from blocks?
Quick
I just reviewed the video and your reaction needs to be worked on. Your arm action was slow which will dictate what your legs will do however once you cleared the start you then began to look good. If you improve in this area alone and leave all other areas the same you will hit the times you want.
MIKE NIKE
Yes. I think my position in the blocks or rather position in set (which I feel uncomfortable about) is setting me up for a bad reaction and weak first few steps. I hope this is good for .05.-.1 and then I will be happy. So perhaps my accel is not as bad as I thought but it is my position in set and first 3 steps which are making things look/feel much worse than they actually are.
To go along with what others said the overstriding looks really bad at the beginning and starts to fix itself a bit later. It does still appear like you are overstriding all the way through, although part may be camera angle.
This may be caused by those first 2 or 3 steps Quick refers to in his previous post which i feel are reacting faster than his arm speed; Quick I also want to mention that it looks like you are stepping out of your start with no purpose instead of exploding out(agressively).
MIKE NIKE
Do you have the two timing gates on the speedtrap system? Would be good to do a few runs timing both 0-30 and say 30-50 or 30-60.
Quik,
From the video (not best quality image to make too many conclusions on) I’d offer the following:
(a) would be good to see you coming out of blocks before commenting on your start position/reaction/first few steps.
(b) in all of your drills make sure your arm carriage is at 90 degrees.
© ensure your acceleration (and whole run) is always smooth, flowing and relaxed. As Charlie says: Let it happen.
Question for you regarding reaction to the gun. What is your frame of mind/focus in the set position? Ideally to get the best reaction I like a completely blank mind or a focus on the physical movement that is about to occur with the lead hand.
As you would know, to make grounds beyond the 7.1-7.2 and 11.0-11.1 area, top speed will have to be improved above 10 m/s. What top speed work is incorporated into the training program?
Exactly!!! I am not exploding out explosivly because I do not feel the power in the blocks when in set. However I think I am figuring out how to fix this. I needed to move my blocks back about 2 inches and when I raise my hip I need to make sure I am up and back in the blocks rather than forward as i have been.
We’ll see how much it helps.
I do not have the extra sensors (yet).
My frame of mind/focus in set position is “fuck I do not feel like I am pushing or am I?”
This is the problem. I also think about the lead hand. I also do not know what to focus my eyes on. I find myself looking side to side through my periferal wehn in the blocks. Any sugestions?
The quickest reactions are when the person focuses on the physical action that is to occur post the stimuli (ie lead hand movement): not listening for the stimuli. I find that the more you focus on your own relaxation, and a blank, empty, relaxed mind, the less you are aware of external factors, and it is the perfect mind state for a good reaction. The more you shift the focus in this direction, the less your mind will interfer with what you are about to do: a good way to set up autonomous sprinting!
You think too much 
Do you have CF’s Fundamentals 1 DVD?
LOL.Yea no shit I do. But there is no other way. I know too much.
Yea. I may throw it in the player. But if I recall correctly to be honest with you I did not get anything out of it I didn’t already know.
Not true!!! It can be difficult to shut out the coaches knowledge when you want to perform (all of these cues/actions/things that should be occurring…) but you can get the mind out of there (and you have to anyway if you want to run quick). If half of those things you described are going through your mind during the reaction/start, relaxing and getting the brain ‘out of there’ is definitely something you need to work on improving. ‘The Mental Game of Baseball’ is a reasonable text. Bud Winters book ‘Relax and Win’ is worth a read too. Hope this helps!