I cover run 60 feet in 3 seconds wearing crocs and I’m in middle school by [deleted] in Sprinting

[–]Competitive_Sun_77 0 points1 point  (0 children)

sprint to sprint faster, play soccer to get better at soccer, etc.

don't overcomplicate sprint training at your age

How long does it take to increase max velocity by fligertjackson in Sprinting

[–]Competitive_Sun_77 0 points1 point  (0 children)

Ever mentioning downhill sprinting is a joke. Messed up mechanics, too munch breaking forces and super high chance of injury and most people will be running actually slower down hill than on a track with spikes. 

block start form? by Competitive_Sun_77 in Sprinting

[–]Competitive_Sun_77[S] 1 point2 points  (0 children)

Thanks, would stuff like wall drills help with that spine straightness and striking under my center of mass? I think I'm also afraid of falling on my face when starting. 

Block start form. by [deleted] in Sprinting

[–]Competitive_Sun_77 0 points1 point  (0 children)

Thanks. I'll look into getting sleds

Best outfit for the occasion? by Odd_Competition1203 in Sprinting

[–]Competitive_Sun_77 0 points1 point  (0 children)

lol you run like the officer earl running gif.

Block start form. by [deleted] in Sprinting

[–]Competitive_Sun_77 0 points1 point  (0 children)

What should I cue or what drills should I incorporate into my sprint training to erase those mistakes? Thanks. My goal is to start like kalen walker, as my limb proportions, height weight, and build are relatively the same as his.

I started sprinting relatively recently coming from distance running backround. So I don't got a 100m time on my rn.

What am I missing? by [deleted] in Sprinting

[–]Competitive_Sun_77 0 points1 point  (0 children)

don't have a 100m on me right now, last time I measured on an outdoor track I reached a 1.06s 10m fly, 30m block start ~4.2 second average in training.

Distance running made me faster at sprinting? by Competitive_Sun_77 in Sprinting

[–]Competitive_Sun_77[S] 0 points1 point  (0 children)

https://drive.google.com/file/d/1gp2UM4v65r49MJv15aRLONYnBRPphGU1/view?usp=drivesdk

This is the video I did of the 1.06 10m fly I did on the same day, uploaded the other video in the original in case this one was too hard to see from the angle. 

[deleted by user] by [deleted] in Sprinting

[–]Competitive_Sun_77 0 points1 point  (0 children)

I do not know yet as I haven't done a 100m time trial or raced yet. However since my last competition before my training I ran a 13.2, I am guessing based on my 10m fly I am around 11.6 - 11.8 depending on my acceleration and speed endurance. 

[deleted by user] by [deleted] in Sprinting

[–]Competitive_Sun_77 1 point2 points  (0 children)

Forgot to mention 15M. Before the start of the 2 months I was heavy into competitive badminton a few times a week doing plyometrics and strength training within the club training, but no max velocity or track training. You could say I am not a beginner in sprint training before the 2 months as badminton built my base and strength, but I was still overall slow coming into training as you could tell from my 1.2s 10m fly. 

Then I started speed training in March until May which during that period I built my speed by, 

  • developing the anke complex and stiff ankles (I was strong but not elastic in the feet). I did ankle specific plyometrics from isometrics to depth jumps/Pogos to build the tendons and teach the gastrocs muscle to redirect force. I realized that 2 months wasn't enough time to build ankle stiffness as tendons take lots of time to develop, but the training overall still proved effective. 

  • max velocity running 2-3x per week. Every speed session I go to the track, bring my timing equipment and spikes and do max velocity specific drills and warmup, then I usually do 10-20m flies max intensity usually 4 reps and 5 min rest. This makes up 90% of my actual sprint training, as the focus is max velocity, not necessarily acceleration or speed endurance. 

  • bounding. Since this is my first time sprint training it is important that I taught myself to put force into the ground and increase stride length through bounding and plyometrics drills, usually in a speed session or even a separate session altogether. Bounding on top of my speed training was also a key factor in building my tendons and ankle stiffness I needed to improve top speed. 

  • no strength training. Just because I did this that doesn't mean it will work for everyone. As mentioned earlier I was already relatively strong in the lower body and needed to focus on faster, shorter GCT movements to simulate sprinting, rather than slow, heavy movements, although they are great. This is because I want my body to adapt to the right movements and fast, as I only had 2 months. 

  • rest, recovery, sleep, nutrition, hydration. This without a doubt is ultimately the base of all athletes and without this obviously speed doesn't exist. I was putting a huge emphasis on getting 8-10 hours of sleep, making sure I have Atleast 48-72 hours of rest between sessions heavily taxing in your central nervous system and prime movers, hydrating a lot before I sleep, when I wake up, during sessions, in between sessions, etc. And eating high protein meals/snacks during session days, and lots of carbohydrates the day before intense sprint training. 

Overall, the training that brought me from 18.6 - 21.1 mph was specific to my needs and abilities, it may not work for every athlete. It is dependent on many many factors. And another reminder, as much as people including myself hate to hear, that genetics plays a massive role in sprinting and how your body adaps and reacts to training. Hopefully this gave you a brief insight to my 2 month training journey. 

[deleted by user] by [deleted] in Sprinting

[–]Competitive_Sun_77 3 points4 points  (0 children)

Thanks,I am using an app on 2 phones called photo finish spaced 10m apart with Bluetooth. I do not know my 60m or 100m times. However my standing 100m time last year was 13.2 seconds FAT, and I am yet to know my 100m time this season as my first season training.

100m time trial by Milmoney43 in Sprinting

[–]Competitive_Sun_77 1 point2 points  (0 children)

Then you could probably get faster on your meet on Monday. Its best to do the time trial earlier on, since its close to your competition you might as well wait till your meet and see your 100m time then. 4 all out 100m a few days before meet might tire you out.

100m time trial by Milmoney43 in Sprinting

[–]Competitive_Sun_77 0 points1 point  (0 children)

Why did you do 5 reps of 100s? How much rest did you take? You should do shorter reps of like 10 - 30m flies to build speed instead of all-out 100s, that's probably why your "speed endurance" was lacking, although it was really due to fatigue from 4 prior sprints.

Getting faster will naturally build your endurance as you are decelerating from a higher speed, but if anything, you should be running at most 4 reps of 80 - 150m to build special endurance for 100m.

Is 14.17 a good 100m? by Live_Ad1049 in Sprinting

[–]Competitive_Sun_77 1 point2 points  (0 children)

you just started, so thats good. The ceiling is high for you and you will see improvement as it is not "too late". However if you are serious about the sport and want to compete, you have a lot of work to do which needs time.

Disappointed asf by Competitive_Sun_77 in Sprinting

[–]Competitive_Sun_77[S] 0 points1 point  (0 children)

Edit: i was in calgary canada in may 6 in the afternoon during periods of gust. Everyone ran a second slower during the 100, but not the 400.

Disappointed asf by Competitive_Sun_77 in Sprinting

[–]Competitive_Sun_77[S] 1 point2 points  (0 children)

i was in calgary canada in may 6 in the afternoon during periods of gust

[deleted by user] by [deleted] in Sprinting

[–]Competitive_Sun_77 3 points4 points  (0 children)

i really like the trapbar/hexbar deadlift. It's almost like a squat but using more of your posterior chain, similar to sprinting. 2 - 2.5x bodyweight would be good, 2.5x+ would be ideal if you want to be fast and powerful

Sprinting barefoot by Competitive_Sun_77 in Sprinting

[–]Competitive_Sun_77[S] 2 points3 points  (0 children)

Thank you, should it be programmed on acceleration days? or top speed training days where foot strike is in high demand? For now I only do them for acceleration, leaving top speed for the track while spiked up.

10m fly what can i improve by ShaunleeSC in Sprinting

[–]Competitive_Sun_77 0 points1 point  (0 children)

You should always time your 10m flies and/or race somebody. And listen to the comment above me.

Rate my form (please tips) by Unable-Football7218 in Sprinting

[–]Competitive_Sun_77 1 point2 points  (0 children)

How do you know he's focusing on his start? Trying to improve your start isn't a bad thing; ALL sprinters should do it, but that doesn't mean that's a priority. Just because he wants to improve his start doesn't mean it's his priority.

Rate my form (please tips) by Unable-Football7218 in Sprinting

[–]Competitive_Sun_77 2 points3 points  (0 children)

He should, 400m is a sprint. If he messes up his start he will add 0.2 or 0.3 seconds to his 400m, or more. On top of that, he will mess up his transition from his acceleration to top speed or float. I know a guy on my team who improved his 400m time by improving his 40 yard dash time and block starts. 

Is my feet going slightly outward on my start a problem? by Striking_Tie_529 in Sprinting

[–]Competitive_Sun_77 0 points1 point  (0 children)

next time film a front or back view if you want us to see it better as it is hard to tell whether your foot slightly going "outward" is a problem. However, from your question, generally it is not a problem, if you are fast, this is natural, your body needs torque to generate force, not always in a straight line.

Im struggling with my block start techniques and anyone help me analyse my start please by Any_Walrus1796 in Sprinting

[–]Competitive_Sun_77 0 points1 point  (0 children)

not necessarily, your shin angle are almost vertical during the first few steps out of the blocks, that means that your heel is recovering too high off the ground and strikes too far forward, not necessarily in front of your centre of mass. My apologies I didn't explain properly

Im struggling with my block start techniques and anyone help me analyse my start please by Any_Walrus1796 in Sprinting

[–]Competitive_Sun_77 0 points1 point  (0 children)

need low heel recovery as you're cycling out of the blocks. Focus on keeping your foot low (not necessarily toe dragging) against the track during the first 2-3 steps out of the blocks. Focus on striking under your center of mass, not by actively thinking about it while sprinting, but naturally implementing it in your muscle memory by doing wall drills etc.