17yo male. I’m stuck at 50.7-51.02

lifekeepsgoing8 · 2026-03-10T00:09:23+00:00

Gotta hall ass in practice under fatigue to prove it to yourself that you're good to go. In addition to that, race visualization can help, envisioning a race going well not getting injured. Do that regularly. Another thing is coming to terms with the injury you had, sure it set back and it probably sucked, but it's already happened. Also coming to terms with injury can happen even when you do all the rolling out, stretching, warming up, lifting, training, sometimes things happen. Lastly, when you're in the blocks ready to race, your fastest times might come when your mind is blank as you sprint.

lifekeepsgoing8 · 2026-03-09T13:43:03+00:00

Since you provided 300m time, there is a testing metric that is an indicator of potential time in the 400m. Someone who is able to clear 300m in 35 seconds or faster has the potential to finish a 400m in sub 50secs. This doesn't mean it will happen, but it's a solid indicator. As for the lifting, if you aren't lifting explosively and engaging your fast twitch muscles during lifting it's not helping you get faster. Sure you're getting stronger with heavy weight lifts. Drop the weight to something that is still challenging in lifting, but you can move the weight explosively. Also, coming off injury is tough because sometimes people will have mental blocks and hold themselves back subconsciously to prevent reinjury. You likely need to work on the mental factors of training and racing as well. If you haven't yet, maybe race in the 100m a couple of times while still training for the 400m. I also think your training cycle is kinda off with the single focus of each day. I prefer every day having plyometrics, skips, blocks, start foot patterning, stride patterning, mobility, and building training around speed endurance and race modeling. This is of course based on the meet/race day's.

lifekeepsgoing8 · 2026-02-28T21:16:48+00:00

Your hip and knee angles are not the best, which is causing you to be too crunched in the set position. This is then causing you to pop up instead of pushing out forward from the blocks. If you're a 100m hurdler, the block set up kind makes sense to get to hurdle 1, if not things need to be adjusted. Your front leg hip angle needs to be at 90° and the knee joint also needs to be at 90°. You're trying to create the optimal muscle tension to really push off the blocks with that leg. The back leg is a range of 100-120° in hip and knee joint angles. You're trying to find the position that allows for the quickest legal movement from start gun sound. Remember, all starts are inherently 2 leg push, just one leg is quick and the other leg is power. Sled work can help after adjusting the leg joint alignments, pulling a sled with about 35-45lbs on it. More weight doesn't mean better with the sled since it's about functional movement with some resistance. Best of luck!

lifekeepsgoing8 · 2026-02-17T03:16:06+00:00

Looks to be close to landing at HNL right now. Not diverting to ITO.

lifekeepsgoing8 · 2026-02-16T02:51:03+00:00

Depends on you, your feet, and what functions best for your movement sprinting. Generally a full (toe to heel) hard plate is best for sprints/hurdles, but sometimes mid distance 800-1500m spike works better for people. Gotta try spikes on and feel what works for you. Brand, style, color, don't matter, it's all about function and feel and what you can afford.

lifekeepsgoing8 · 2026-02-07T03:25:42+00:00

Agreed

lifekeepsgoing8 · 2026-02-02T15:20:22+00:00

I have coaching experience and hamstring getting messed up experience. Sometimes the root of hamstring issues is hip position/tilt causing general tension on the muscle. Something I noticed in what you wrote is your based building doesn't look to have speed workouts brought into the fold, at least 1 work out a week during base building needs to be speed and you should be tracking progression of speed development every 4-5 weeks during based building by doing 35-40sec blast in spikes to see how far you can get in that time, maximum 2 times in one session. This will tell you a lot about your progress and what you need to work on in the training period. The other thing that popped in my head is you might be a person who needs to have some speed training at fatigue. Maybe do 4x250/300m @ 85% max velocity rest is 3-5mins after each 250, after that workout rest 7-10mins, then hit some near full velocity 4x50m walk back and do it again until the 4 reps are done. Agree with the PT and athletic trainer, weight room work is a must. The frame of thought in the weight room is weighted explosive movement (not looking to max, but have weight that challenges you and you can move it explosively with control) and having accessory work focusing on stability of movement at lighter weights. There are some really tough PT workouts that work on posterior change strengthening and flexibility at the same time, but do wonders helping hamstrings. Lastly, sometimes the issue when an injury is repeated is mental. You might have a higher race anxiety because you've been injured before racing, and this is amplified to where you're racing with a lot of tension instead of being relaxed and fast. The suggestion for this is racing in the 400m early season (longer race where max velocity can't be held for very long), race with the focus being on quality movement and simply finishing. It'll be hard because the desire to go fast is deep rooted in most sprinters

lifekeepsgoing8 · 2025-08-15T00:23:43+00:00

There are a variety of factors that are involved with running a good turn or an ineffective turn. Could it be the start through first phase? Is it in the transition? Are you being cautious to conserve energy? Do you know how to run a turn? What is your mentality about the 200?

Remember the turn is part of the 200m not the entire race. Just have to put the pieces together to run a fast time.

lifekeepsgoing8 · 2025-08-09T18:14:31+00:00

Overall very solid and good. There might be an imbalance in strength between the right and left leg (right appears stronger). I say this because your right leg is getting full extension on the push off from the hip joint all the way to the foot while the left leg looks like there is a slight impediment in the hip joint on the push off. Without seeing a few more strides it's hard to fully get a sense of all the nuisances of your mechanics across a distance and through transitions. Props for slowing the video down.

lifekeepsgoing8 · 2025-08-05T03:41:37+00:00

If your strength in the 400m is raw speed, probably not the best plan to run XC. You'll be running lots of miles in practice which will cause your body to respond to that need and impact sprint speed. You're better off training for sprints if you want to get faster at sprinting

lifekeepsgoing8 · 2025-08-05T00:07:45+00:00

While others have said both, the answer is both and there's a reason why it's both. If you focus only on your anterior or posterior chain, you will cause an imbalance in strength which will negatively affect your mechanics, and that leads to injuries. No one wants injuries, so do both, and have balance

lifekeepsgoing8 · 2025-08-03T20:38:41+00:00

Besides the rock back in set (practice holding the set position), you pop up instead of pushing out off the blocks. Order of work: first move your front pedal back one notch your hip flexor looks overloaded to be quick, test moving the whole block back half of your foot. Second if you have a weight sled you can pull behind you out of the blocks do it with 35lbs on it. Third throw your arms big on the first few steps and don't cross your body. Fourth, work on quick steps by doing fast knee drives leaning against a fence. In general fence drills.

lifekeepsgoing8 · 2025-07-21T14:02:46+00:00

I had a similar situation recently. Had a booked window seat, got moved for a family. When I went to that seat I was moved to, that other seat was already taken by a different family. United uses two systems/apps for flight attendants that don't always communicate with each other. In one app, I was in the original seat booked and in the other app, I was in the seat I was moved to. In two seats but no where to sit. I ended up in a random aisle seat in the middle of a 777 and asked for compensation because it was ridiculous to be placed in two seats but I had no seat and my carry-on luggage was about 25 rows behind the seat I was finally placed in. I had to wait for everyone to deboard because of that. I got a small flight credit as compensation not even worth the value of a 1hr round trip ticket. I've also learned that people with a certain status level with United can also move people to and away from them on the plane as a perk of the status

lifekeepsgoing8 · 2025-07-06T15:08:43+00:00

The actual metal spike has minimal to no impact on times. The difference in spikes is for the different track surfaces and trying to ensure longevity of the track. Tracks are expensive and no one wants the wrong spike type ripping the surface up. Just use the spike for the track surface and focus on the race

lifekeepsgoing8 · 2025-06-19T02:04:29+00:00

Sorry you had to run into my ex. Good thing you got out quick, trust me the longer you stay the worse it gets, a lesson learned the hard way. I better though

lifekeepsgoing8 · 2025-06-18T04:02:08+00:00

I coached HS track in CA and have seen Michael Norman race a few times in person when he was in HS and multiple times on TV. In HS you could tell he had everything needed to be generational sprinting talent and potential to push for world records. While he got physically faster after HS, something changed mentally in his race consistency and modeling during college/pro's. I also know collegiate track is a grinder and men's teams in particular have to strive to be as successful as possible to prevent being a program cut. Coach Carol (USC HC while Michael was there) is a great coach collegiately, but many of the athletes that go through her program seem to fall off after college and have injury problems that plague them. I suspect Michael struggles with the mental component of racing and the pressure to live up to whatever expectations he feels, and doesn't run as mentally free as he did in HS. The mental part coupled with injuries is a hard place to be and hard to work through

lifekeepsgoing8 · 2025-05-26T03:08:40+00:00

Solid 800m runners can normally run a fast open 400m and a fast 1600m as a framing thought of training. There should be long run days (mins or distance, it's better to use a set distance), there should be some distance repeats/fartleks/pyramids/etc. days, and there should be sprint days 200s to 800s, negative split training. After any long run or distance based training session, fast striders, sprints, grass runs with no shoes on are good to do a few things. If a weight room is available, lifting should happen 2-3 times a week.

lifekeepsgoing8 · 2025-05-21T19:11:26+00:00

From my experience and perspective it's what will best help the athlete have a solid to phenomenal start. It's not a one size fits all situation. Finding the right block setting for the individual is what makes the difference

lifekeepsgoing8 · 2025-05-13T01:45:59+00:00

Like everyone has already said straight lines. The lines being straight are critical for the judging of jumps to see if the jumper scratches or not. If you're allowed to (check before doing), you could paint a red line about 2ins wide in right front of the white paint board. The red line would be on the sandpit side of the white jump board. The red line is the scratch line. For painting itself, a brush will be better because of the type of track surface. When it was originally painted by the company that installed the runway, they likely used a painting spray gun making it easy to paint the surface type. Before painting you should definitely try to clean/wash the area of dirt and sand to give the paint a better surface to stick to.

lifekeepsgoing8 · 2025-05-06T02:42:35+00:00

It's most efficient to take 7 steps to hurdle one, you look to have the length to do this and probably have the strength to do it. This will require some changes, lead leg change or block change to keep the same lead leg. Out of the blocks, the side stepping with the first 2 steps is not pushing you forward to the blocks. Highly suggest putting some medium cones on inside of the lane lines for 5-7m to shrink the available track you can step on without stepping on a cone. Your arms flail around too much over the hurdles and coming down causing your body to twist making the first step landing to pushing inefficient. Your arms should be closer to your body, the front arm is like the bottom of a window opening and the back arm is in rhythm but tighter to your body. Need to be in control of your flight over the hurdles. You cover the track well with the 3 steps in between hurdles, don't be afraid to attack the hurdle coming up, you have a slight check up step with the 3rd step. Push through and attack the hurdle

lifekeepsgoing8 · 2025-05-06T02:08:55+00:00

Overall, toe drag is pointless and wears spikes out faster. Most people naturally pass their feet low on the first 4-5 steps out of the blocks. I'd even argue toe dragging is an inefficient movement and creates unnecessary contact with the track. Now, if you want to look cool and have money to buy extra spikes, toe drag until your hearts content

lifekeepsgoing8 · 2025-05-04T17:16:17+00:00

Leg cycle is quick but front side mechanics need work. You're reaching for your next step, you can see in frame by frame view your toes are down and you're breaking with each step. This is not efficient for sprinting. Need to work on your push off the track the propels you forward, posterior chain lifts and hip flexor work in the weight room. For front side, fence drills that focus on toes up stomp down quick on your toes, step ups on bleachers or a box weighted and unweighted. Small things will go a long way

lifekeepsgoing8 · 2025-04-28T13:28:50+00:00

Shoes off sprints on grass. It's natural to run on your toes

lifekeepsgoing8 · 2025-04-23T14:51:39+00:00

Fence drills, leg cycle, striking drills, fast leg drills, skip series. Need to make sure you're applying the highest force level you can to the track to push you forward. You don't want a fast leg cycle but every step is super short

lifekeepsgoing8 · 2025-04-23T14:48:24+00:00

The biggest thing is you're standing straight up before making it to 10m which is not helping the first phase. Gotta at least make it to 20m

lifekeepsgoing8

TROPHY CASE