Abdulaziz Qrainees – Block Start

Index:
1. Video Analysis 1/2
2. Video Analysis 2/2
3. Block Start 26/10/2018
4. Block Start 04/11/2018
5. Comparison at maximum extension.
.
Sound ON: ⚠️🎧
.
Here we are on the blocks, final stage of the start evolution, the Sapiens Sapiens of the starts.
Coaching Progression and way to improve it will be the main topic I’ll discuss on the 16th of December in Parma at the conference “Corso sull’accelerazione e uso degli sprint contro resistenza” organised by @ilcoach_.
.
Block Start is a skill like many others, so in my opinion it has to be trained all year long. I’m working with Aziz since 2015 and after 3 years we still are on it. Checking, trying, twisting, modifying.
.
Other coaches might see some details differently, but that’s the best part out of coaching art: find your own recipe and try to get it till perfection is reached! At the end of the day the most important thing is to reach Max Velocity in the most efficient way.
.
COACHING ONLINE: For the ones interested in Online Coaching here is a detailed insight on my methodologies and standard of communication with the athlete. Soon my website will be out with more info and details. Stay tuned!
.
:: Resume of the 4 posts ::
.
[1/4, GETTING THE START RIGHT]

View this post on Instagram

[1/4, GETTING THE START RIGHT] . This is part one of a post divided into 4 different parts to make clearer which are the steps I go through with my sprinters (60m to 400m, dash and hurdles) trying to get a better start out of the blocks. Last Sunday I posted some #TRX Sprinter’s Starts and I received lot of questions about them. Well, let’s start from it then. . The best aspect of this drill is the fact that the athlete can practice countless times the exit from the crouch position, unraveling him/herself to the extend position which is our main goal. We want to be a straight line ankle to shoulders passing through hips. . What am I looking for? – Optimal starting position with parallel shins and back. The three vectors should be the same giving a clear idea of the final projection of the athlete. – Extremely low recovery of the trail foot. NO BRUSH OR TOE DRAGGING, I DO NOT BELIEVE THAT! I GET MAD WHEN I SEE ONE OF THE TWO SPIKES WORN OUT BECAUSE OF FORCED FRICTION WITH THE GROUND. FRICTION = RESISTANCE –> YOU GO SLOWER. – Maximal Triple Extension (ankle, knee and hip) and the hardest flexion at the three joints of the opposite leg. . We practice both legs, always. The second stride is almost as important as the first one. Being able to deliver the maximal force out of the first 5/6 strides is crucial so we spend equal time on the dumb side (which is very dumb most of the times, look at difference in angles perception by the athlete, speed and accuracy of the movements, …). Keeping that low recovery of the trail foot in the second stride is not so easy. How many times have you seen incredible power out of the block and then the second ground contact feeling almost weightless? This is our point, trying to be as symmetrical as possible caring of each and every stride. . In your opinion, which leg stays in the front block? . […] Stay tuned for part 2/4!

A post shared by Alessandro Vigo, CSCS, RSCC*D (@alessandrovigo) on

.
[2/4, GETTING THE START RIGHT]

View this post on Instagram

[2/4, GETTING THE START RIGHT] . Next step towards our best start are some old fashioned hills. 2 point start, over short distances ranging from 20m to 40m focusing primarily on three things: . – Low Recovery of the trail foot over the first 4 to 5 strides trying to keep the acyclic phase of the acceleration the longest possible in both time and distance. – Full triple extension in each and every stride till reaching the upright position. – High Negative Velocity, aka Push Back as hard as you can. . The hill helps the athlete reaching deeper angles, requiring a stronger action of the lower limbs together with a more aggressive split of the arms in order to overcome the augmented resistance given by the inclination of the ground. . Remember that hills are Resisted Sprints as well as Prowlers or Sledges, they all stay in the same category. We will talk about that in detail on December 16th in Parma (Italy) for the Sprint conference organised by @ilcoach_ together with Dr. Andrea Monte. . Stay tuned for 3/4, STARTS PROGRESSION: 2P, 3P & 4P!

A post shared by Alessandro Vigo, CSCS, RSCC*D (@alessandrovigo) on

.
[3/4, GETTING THE START RIGHT]

View this post on Instagram

[3/4, GETTING THE START RIGHT] . Here we finally are on the track. After lot of preparation work we are ready to practice the real thing. Within the last years I made my own selection out of various starting positions designing a sort of progression to reach the best block start. This is the main topic I will discuss in Parma (Italy) on December 12th at the conference organised by @ilcoach_. . Let’s go one by one: 1. Drop-in Start: the athlete starts with a short pre-run to powerfully dive into the first stride. Great tool to work the second part of the acceleration. 2. 2P Start (see the previous video), the easiest start out of a static position. We have two options for this one, in Parma we’ll analyse them together. 3. 3P Start: very similar angles to the ones the athlete will experience on the block, with the benefit of a swinging arm. I do am very strict with feet position and body alignments on this one. 4. I do not use the 4P Start, I usually jump straight to: The blocks. This will be part 4/4 of this series of posts. . I would like everyone to pay attention to how the angle of exit decreases going through the various starting technique. Asking to stay ultra low on a Drop-in is not the best cue in my opinion. Generally asking to stay very low will result in a broken shape out of the block, without reaching full extension at the hips, especially with athletes in their developing phase. . Spikes are another relevant detail dictating the amount of force dischargeable to the ground. More grip, more force, more capability of handling lower angles, more… . See you in Parma for more. . Stay tuned for 4/4, WORK IT, FIX IT.

A post shared by Alessandro Vigo, CSCS, RSCC*D (@alessandrovigo) on

.
[4/4, GETTING THE START RIGHT]
You are on it!

Related Services:

[products limit=”3″ columns=”5″ orderby=”menu_order” ids=”375,372,376″]