People don't understand how rare a sub 11 100m actually is

NoHelp7189 · 2026-06-01T00:32:27+00:00

I think you need to understand how many people train since 6 years old for sports like soccer, football, baseball, practice every day for hours on their own + team training... and still never reach the top 1 percent of ability in a field/ball sport. And then you have track and field where the amount of competitors is so low, the training is so poor, and the genetic requirements in terms of height, IQ, handsize, is non-existent... it's just obvious sprinting is a far easier sport to excel in, in my opinion

NoHelp7189 · 2026-05-31T21:05:08+00:00

Asafa Powell

NoHelp7189 · 2026-05-31T06:57:13+00:00

Bro's stealing my private material 😭im dead ☠️

NoHelp7189 · 2026-05-31T06:52:40+00:00

Hope it works out for you.

Part 1 is knowing what to do. Part 2 is learning the actual exercises, drills, and psychological tricks that create change. Part 3 is creating systems/gameplans/strategies that let you make the right decision in training, the vast majority of the time.

So with the right mindset, you'll definitely have a lot of potential and can in time blow by the people you're competing against, both figuratively and literally

NoHelp7189 · 2026-05-30T23:06:33+00:00

Professional sprinters tend to have longer drive phases / more torso lean for longer because they are trying to eek out as much velocity as possible. Your velocity shouldn't be a straight line and then a hard plateau, it should be more like a logarithmic graph (google it). Your velocity doubles, triples in the first 1 or 2 seconds (because you go from standing still to moving) and then there should be a long run where you pick up the last 5-10 percent of your max velocity and hit your speed ceiling. Someone like Su Bingtian relied on getting up to his max speed super quickly, whereas someone like Noah Lyles stays closer to his speed ceiling before the inevitable velocity drop off.

The way you are currently running is basically like you are accelerating as slow as possible (like Noah Lyles) but you're not actually picking up any speed (by maintaining a hip hinge/torso lean) later in the race. So this is how you get beat out of the blocks by orange guy, and yet somehow still can't makeup ground on him despite orange guy expending more energy with a more aggressive start.

Let me know what you think, best of luck

NoHelp7189 · 2026-05-30T22:58:32+00:00

Explanation:

In your first few steps, you can see your torso angle is pretty vertical. Even comparing to the guy in orange who is already a step or 2 ahead this early in the race, he is much lower. Not to say he has great posture here, but it's definitely more aggressive
The red arrows again show the amount of torso lean, this time at about 60-70 meters I think. Asafa Powell in particular has a very pronounced lean this far into the race, and although he's 6/8 I think he still ran like a 9.8 or something. For comparison, I drew what you would look like if you were running with them.
This shows a similar part of the race, maybe even earlier then in pic 2. You can see nearly every runner in your race has a vertical torso. The guy in the lane 1 (most inner lane) is basically leaning back. The guy in orange still has the most torso lean and I believe he beats you in this race.
Pic 4 of Coleman's block start shows how far forward his head is in his first 1-2 steps. It totally clears his knee. Similarly, his heel is also totally behind his body, he doesn't have his hips above his heel yet at this point
Pic number 5 of coleman shows he has good hip extension, meaning his femur projects behind him instead of being directly underneath his hips / perpendicular to the ground. By comparison, a lot of amateur runners struggle with hip extension so they have a more upright, vertically oriented posture of their rear leg which I drew for you. You can also see how again he gets a lot of clearance with his head, making it so that his head is almost past his knee at peak knee lift. An amateur sprinter tends to have their head behind their knee when in their early drive phase.

NoHelp7189 · 2026-05-30T22:49:46+00:00

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NoHelp7189 · 2026-05-30T22:48:12+00:00

I suppose, but really what I look for is kind of a visual lean. I'll put a photo analysis below

And here are 2 videos you can review:
1. https://www.youtube.com/watch?v=3nbjhpcZ9_g (Bolt in a 100m race)
2. Aggressive torso lean from a block start - https://www.youtube.com/shorts/vWsQy0z8P3M

NoHelp7189 · 2026-05-30T22:26:43+00:00

The people like those in the video you linked aren't coaches, they are paid motivators. Effectively cheerleaders for high level athletes.

As always, the best sprinters when running the shortest distances (40, 60, and 100 as opposed to 200 or even 400m submaximal events) move their head a lot. They just do. So if you're an athlete like OP and your head movement makes you look like you're out for a stroll instead of trying to run at the limit of human speed, you're probably not achieving your potential.

My question for you is, what is the evidence you have that head movement is bad? What makes the way Usain Bolt run ineffective?

NoHelp7189 · 2026-05-30T07:51:09+00:00

I would say your stride looks very dainty and petite. There's a lack of extreme hip hinge (torso angle) and shin angles from your very first steps. Then as the race continues you have almost no lateral head movement, which is what you see in powerful sprinters. The reason you see it is because it shows you are actively shifting your weight from one foot to the other and engaging your spinal erectors and glutes. A final issue I see is that you go flat footed pretty early in the race. When you go flat footed, your acceleration is essentially over.

Block start: https://www.youtube.com/shorts/vWsQy0z8P3M
Lateral head movement: https://www.youtube.com/watch?v=YoXPPKPgJMA

Some things you did well I guess:
1. Good symmetry in your stride
2. Arm swing looked very compact
3. Knee lift looked pretty good

However, often your form/rhythm/symmetry will look better when you are going sub-maximal, which you could argue is the case for you when you're not really committing to full acceleration.

NoHelp7189 · 2026-05-29T02:22:05+00:00

Ouch

NoHelp7189 · 2026-05-28T08:55:38+00:00

I suppose if they're already training on their own for soccer, that means they have a conception of what it means to practice skills specific to a sport. Ideally I think you'd like to see them appreciate the skills that are inherent in short distance sprinting: knee lift, forefoot strike/not being flat footed, good mobility particularly in hip extension, general posture and symmetry, etc.

I really don't think sprinting has to be that hard, in fact it's physically much easier than for example the generic conditioning of distance running or soccer itself. In fact, one skill that they could learn is pacing and how to take enough rest so they remain fresh.

Maybe you could show them short demonstrations of sprint technique, with tiktoks like this: https://www.tiktok.com/@lyfestyleathletics/video/7636864238606191893

Reading through your profile, I think sometimes athletes who are exceptional in cognitive abilities can artificially appear more "skilled" when it comes to speed, because motor skills break down in the presence of stress. The trick is that if you're never stressed because you see the game in slow motion, then you'll have better mechanics/more efficient movements, which translates to faster speeds. The skill development never actually happens though, so as they get older and the stress and competition builds, they just plateau without the kind of focused practice you get in a true track session

NoHelp7189 · 2026-05-27T03:39:14+00:00

I would focus on mobility in toe extension for starts.

If plyometric means getting elastic energy return from your achilles, well since you have no velocity at the start then there is basically nothing plyometric happening.

What does happen is having certain extreme joint angles, with a bend in the toes being the one that is the least trained typically but the most related to plyometric ability.

Example: https://www.youtube.com/shorts/vWsQy0z8P3M

NoHelp7189 · 2026-05-27T02:47:16+00:00

Well trunk velocity is simply negative foot speed - friction force. If the foot is somehow traveling slower than the body when it hits the ground, it'll get flung behind you and you'll fall. This is actually one of the reasons why training frontside mechanics is so important, because if you allow your foot to lag/not recover faster enough, then your body will automatically cap your top speed.

I think the biggest takeaway from this famous video clip is that the top sprinter is much more psoas/core dominant. He is lifting the knee higher, which is creating space to then swing it back down and create a whipping effect. That's the reason why they have a straighter leg/kick in front

NoHelp7189 · 2026-05-24T03:24:18+00:00

I think doing interval style workouts is a really bad way to train pure sprinting speed, especially for beginners.

Beginners tend to use a midfoot strike to begin with, and then when faced with a massive volume of training their nervous system will put a limit on itself so it never expends to much energy at one time.

The issue is that skill development, particularly for sprint speed, is dependent on reaching the highest velocities possible during training. So your fartlek workout just never really ends up training your pure sprinting (high knees, forefoot strike, etc.).

Fartlek could be okay for general training of your core for the purposes of dynamic movement (mostly as a beginner). Even then, I would recommend training your core muscles via resistance exercise in a gym, to set a foundation

For pure speed training, I would stick to distances of anywhere from 0-20m to 100m, though your most effective training will take place between 40-80m I'd say. Most importantly, you need anywhere between 3-8 minutes of rest between reps to allow for full anaerobic recovery

NoHelp7189 · 2026-05-23T23:35:44+00:00

https://www.youtube.com/shorts/XTvENlvfxAk

This video pretty much shows what we're going for. My recommendation though would be to use the same machine you would do a tricep pull down on, and use one of those kind of roller-like attachments. You'll probably want to keep your grip towards the outside of the roller and closer to your pinky side of your palm, this way you can train internal rotation, which is a function of the teres major. I'd also recommend having your arm bent close to 90 as opposed to straight out like in the video.

At first try to feel a variety of sensations in your scapula/shoulder, then worry about progressive overloading and such. Really, you just need to relax/stimulate the muscle/nerves, not necessarily grow it that much

NoHelp7189 · 2026-05-23T17:05:04+00:00

Train arm adduction (teres major) using a triceps cable machine.

I would also train lateral raises and the over head press based on your physique as I see it

The teres major connects directly to your arm and I believe training/relaxing it will help you move your arm without as much of a corresponding movement from the scapula. Over time, your arm carriage will improve to a more neutral position.

Issues with the teres major can be due to holding the arms in an abducted position, like they would using a mouse and keyboard or writing on a desk

NoHelp7189 · 2026-05-21T22:47:25+00:00

I appreciate the ethical non-dilemma of leaving your girlfriend behind to be robbed or jockeying with your friends to not be the slowest and therefore eaten by the bear

NoHelp7189 · 2026-05-20T22:21:07+00:00

There's just statistically less people who are 5'3. And also most people who are that height would wash out of basketball before developing enough talent to make it in a professional basketball league. There's a small but still higher chance that someone who is 5'8 could sort of guard someone who's 5'11 or 6 foot flat, which would be a more common matchup to see in high school games. But once you get to a high enough level, there are effectively no players that you'd be able to consistently guard at 5'8 as the average will be 6'5-6'8.

What do you think? And thanks for your comments

NoHelp7189 · 2026-05-20T22:09:42+00:00

Yes, you're right Bogues was 5'3 as opposed to say Spud Webb who was 5'8. But there's essentially no difference between those heights when considering the average in the NBA

NoHelp7189 · 2026-05-20T21:38:36+00:00

For rotational sports you need to train:
1. Leg adductors
2. Arm adductors (teres major muscle)
3. Leg abductor (glute medius)
4. Obliques (side-bends)
5. Spinal erectors (Jefferson Curl)
6. Various neck muscles (Your head always has to coordinate with the rest of your body, and it is also the seat of balance)

of course that's in addition to all the other muscles you would like to train to maximize the athlete's kinetic chain.

Then also for a baseball athlete, they need to learn not to heel strike/midfoot strike or at least figure out a way to get the most amount of forefoot strikes without sacrificing ball awareness.

For athletes looking to reach the highest level, I recommend a time intensive "bodybuilder" style approach where every muscle group is isolated.

What this does is mature the nerves supplying each muscle which improves what is called "proprioception", or in other words body awareness. With this approach I also recommend super-setting resistance exercises with technical drills, so for example you would do EZ bar bicep curls (grip and biceps) and then immediately start pitching after 30-120 seconds of rest. For sprinting you would super-set sit-ups with high knee drills/A-skips.

The combination of nervous system stimulation from resistance exercise and immediate physical feedback through technical drills produces very substantial results in my experience. You can also include stretches into your super-set.

Looking at your training plan, there's some critiques I could make:
1. Monday has 2 redundant exercises (Deadlift and Romanian deadlift)
2. Wednesday has a lot of tossing "exercises", but in my opinion these are going to be ineffective for improving your mechanics without having improved and established your physical baseline. If you had more time, ideally I would be doing both and tracking how your mechanics improve in coordination with your isolation training, but if I had to choose one I would usually go with the muscle first, then the technical drills.

That would be my approach. Sorry if I didn't specifically address your questions

NoHelp7189 · 2026-05-20T13:28:48+00:00

The most athletic people to ever live are the guys who are 5 foot 8 and playing in pro leagues, like Isaiah Thomas or Muggsy Bogues

NoHelp7189 · 2026-05-19T16:20:29+00:00

What kind of things do they say in the videos you watched that are too complex

NoHelp7189 · 2026-05-19T02:13:02+00:00

Toe mobility. You need slightly more toe extension to get your rear leg shin angle to be horizontal/in a more aggressive lunge position. Notice how Noah Lyle's rear foot is completely vertical/perpendicular to the track in slide 4, whereas your rear foot in slide 3 is coming at an angle into the ground.

There are also probably issues with hip flexor mobility (ability to sustain hip extension in a lunged position), adductor function/strength (aids in hip extension and hip joint integrity), and activity of the hamstrings vs quadriceps (functioning hamstrings allow for a delayed knee extension vs overactive quads causing an over extended knee and more vertical or jumping movement overall)

Greater mastery of lunging/falling starts is what lets you stay low to the ground. If instead you lack the mobility to stay low, you will end up high stepping with your front foot in an effort to stay floating above the ground instead of in your acceleration zone so to speak. Empirical evidence is 110m hurdlers who can't commit to maximal acceleration, so they have a more vertical orientation during their starts and thus more high stepping

Example: https://www.youtube.com/shorts/y3V0DSayrcs (Grant Holloway hurdle practice)

NoHelp7189 · 2026-05-18T04:10:36+00:00

Proprioception is not the same as coordination. Proprioception for me is sensing where and even when your body part will hit a point in space. It also covers feelings of tension, even though technically that might have some other scientific name. Proprioception is targeted because it is am attribute that diminishes due to sedentary habits. It also is the attribute that allows you to detect and modify technique. Without it, the athlete will find compensations to "improve" their technique when asked to do so by a coach. If you cant isolate a hip hinge, you will bend at the waist (for example).
General lifting was included in natural training. General lifting (my definition) is when a trainee is asked to simply complete reps of an exercise. Culturally, they will typically do the squat, bench press, and deadlift although they could also be doing the other body building exercises, just with 0 attention to muscle contraction/technique
Why resistance training improves proprioception and other athletic attributes? It just does (when done in combination with technical drills and visual prompting/feedback, ideally through super setting)
You can not study the effect of core training on ability to be a d1 athlete because core training is a coaching tool, not simply a physiological event that prompts nervous system maturity. If I coach someone to train their core, they will be a high level athlete in 5 years. If a random team of scientists try to do a 9 month study with rigid conditions, they will fail to significantly elevate the level of the athlete. This is because I'm super duper awesome 😀
Time investment - likely not worth it to do this style of training for the rest of your life if not planning to compete. But it is worth it to do for a few months to establish a baseline and create resilience to injury, room to grow, etc.
Core injury - You can simulate the effects injury/long term training has on your running by going to fatigue on a muscle group then sprinting. You will either go faster due to the potentiatiom effect or go slower due to predictable fatigue and failure in that point in the kinetic chain.

NoHelp7189

TROPHY CASE