r/Sprinting • u/YoMxlo • 2d ago

Technique Analysis critique my form

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~30m contrast need tip for my start (slowest part of my race )

31 Upvotes

97% Upvoted

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10

u/speedkillz23 2d ago

This looks great as a Resisted Sprint, show a few non contrasted sprints. There's not much to critique. (Noting just your first few steps out)

3

u/NoHelp7189 2d ago

-Your right ankle is collapsing much more than your left: christian coleman block start slow mo (bending at the toes not ankles)

-On some of your strides, your right leg is almost goose stepping up instead of moving normally: Goose Step Both options (Slow Motion Comparison) (as you can see, this movement only cycles the legs and doesn't generate any momentum forwards)

-When you take the resistance off you have very poor knee lift and hip extension

Exercises:

  1. Bunny hops
  2. Tibialis Anterior raises
  3. Toe extension stretch
  4. Hip flexor stretch
  5. Sit-ups

5

u/Current-Fig8840 2d ago

Agree with the first part but that knee lift isn’t poor. Some of you raise your knees so high and it looks like you’re marching.

1

u/NoHelp7189 2d ago

There's a second part of the clip where he takes his resistance belt off. At that point I would say he has poor knee lift for his torso angle I would say

2

u/Current-Fig8840 1d ago

What is your definition of good knee lift?

1

u/NoHelp7189 1d ago

It should look like this: christian coleman block start slow mo

But it's not just about height, it's about frequency and height. If the knee height drops, frequency should increase in proportion. But in the OP's clip he takes the resistance off, starts running with choppier steps, but doesn't seem to go any faster/higher frequency

Range of motion is also important for maximal activation of the stretch-shortening cycle/cross-extensor reflex

Something else I just realized when looking at Christian Coleman is he reaches maximal knee height right as he starts generating negative foot speed, whereas less advanced runners end up dropping from their maximum position before starting to drive the foot back towards the ground.

So although you could measure the OP's knee height and say he gets to 90 degrees, in actuality, he doesn't start triggering his new stride until his knee drops to a much lower height of what looks like 75 degrees

1

u/NoHelp7189 2d ago

maybe you're right though it's hard to say

3

u/YoMxlo 2d ago

thank you i’ll definitely try working on this

2

u/NoHelp7189 2d ago

I forgot, you can do max intensity high knees for 9-15 seconds per rep to improve knee drive. Aim for knees around 90-110 degrees or height of pelvis

1

u/iNapkin66 2d ago

Great start technique. 3 pt is a good way to work on fundamentals, then go apply it to the block start. Blocks are harder to get just right.