Note from Elliott: This is an excerpt from a posting by Dan P. to the Yahoo Supertraining list.
I know you're asking Carlo, but here are a few suggestions/comments.
- A comment on reaction time. Use a "motor-sensory cue" (SPLIT ARMS! or PUSH-PRESS!)
rather than an "auditory cue" (listen for the gun and then go). The progression goes like this:
- When coming to SET, inhale deeply and hold it.
Tighten your hams and press against the blocks - particularly the REAR block.
You will need to press backward (toward the blocks) with your arms
(holes of your elbows toward the finish line, slightly bent)
in order to get the great tension with the legs.
You can check this by having someone try to move your back heel.
If it moves you aren't pressing hard enough.
Now you are tensed and ready to go. DON'T listen for the gun.
Think only about the first movement you are going to make when the next sound SURPRISES you.
(PUSH with back foot, PRESS with front leg - or - SPLIT ARMS).
This is pretty much a summary of Gary Winckler (univ. of Illinois) who has a tremendous acceleration/block
clearance presentation as well as some Speed Dynamics theory and my own practical experience.
- Work on FULL EXTENSION of ankle-knee-hip complex for each of the first three
steps of the race. Think PUSH_PUSH_PUSH and don't be too quick to pick your foot off the track.
Later in the race is for quick rhythm. The first steps are about power and overcoming your own inertia.
Push hard and recover the ankle LOW by swinging the knee forward, not folding the heel to the butt
as in Max. Vel. mechanics.
- I agree that reps might be the way to go for you - until you reach a comfort
level with your technical proficiency. Start with block clearance and then move to the
first three steps. No need to go further than 5-10m. Give yourself 3 minutes (at least) between each rep.
A last thought which I have mentioned in posts
from last spring. I (and Seagrave, et al.) have found
benefit in teaching breathing patterns for the 55m and 100m races.
If you want to try it, it goes like this:
0-15m HOLD (think PUSH-PUSH-PUSH)
15-20m OUT
20-35m IN and HOLD (think DRIVE TALLER)
35-40m OUT
40-55m IN and HOLD (think STEP OVER)
A 60m race would hold the last STEP OVER segment thru the finish.
Good Luck,
Dave P.
