Track and field, Biomechanics, Kinesiology

SPRINT FASTER WITH A PROPER FOOT STRIKE

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Learn how to sprint faster by maximizing ground contact and developing a proper foot strike. A common mistake many sprinters make is striking the ground on their toes resulting in massive ankle amortization and increased ground contact times. The goal of these drills is to get the athlete to develop a flat foot strike by overemphasizing landing flat on the heel. The result will be a flat foot strike during sprinting (landing on the forefoot or where the track spikes are).

Track and field, Biomechanics, Kinesiology

HOW TO MAXIMIZE YOUR BLOCK STARTS

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Run faster with proper sprinting technique. In order to maximize speed at the start of the race, you need to learn how to properly perform block starts. When done correctly, blocks starts are the best platform to apply maximum force in order to overcome inertia. This post looks at how to properly work your way down from a 3 point start to achieving the hard post and triple extension out of the blocks.

Weight training, Biomechanics

THE IMPORTANCE OF FOREARM POSITION IN THE BENCH PRESS TO AVOID IMPINGEMENT AT THE SHOULDER

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In the last post we talked about the close grip bench. We explained why you would do a close grip bench, how to do close grip bench… Now, we´re going to talk about the way is teached the regular bench press, that is to say, the standard bench press from the blue book that Starting Strength coaches teach. I’m going to talk about elbow position, forearm position, and shoulder position, and why we want those positions the way we have.

Weight training, Biomechanics, Kinesiology

WHAT GRIP WIDTH SHOULD YOU USE IN THE BENCH PRESS?

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The width of your grip on the bench press is a relatively important variable in the training effect you obtain from the exercise. A wide grip on a bench press is typically what is used in powerlifting meets because the wider grip in the bench press reduces the range of motion that the bar has to travel. It is thought that a shorter range of motion would enable you to bench more weight. And if you get used to doing it with a wide grip, that’s probably true. Most bench press records are set with a wide grip. In fact, the inside score mark on a bar is the widest permittable grip for the bench press. In other words, your index fingers have to be making contact with some part of that inside ring, and that’s the widest permittable grip.

Track and field, Biomechanics, Kinesiology

HOW TO DEVELOP PROPER SPRINTING POSTURE: THE HARD POST

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Run faster with proper sprinting posture and technique. In order to maximize speed you have to be able to apply maximum force to the ground. This post addresses some of the biggest mistakes made by sprinters and coaches (i.e. staying low and breaking at the waist). In it, I show you based on the teachings of coach Karim Abdel Wahab how to develop proper posture (the hard post) and demonstrate one of the first sprinting drills to achieve this. Finally, you can read Olympian Jeremy Dodson´s insight into developing proper posture and the hard post to maximize speed.

Track and field, Biomechanics, Exercise physiology

DO YOU HAVE THE RIGHT BODY TO BE FAST?

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Do you have the right body to be fast?  The hard truth is your parents set your speed potential. We know that’s not some hot take. Everyone points it out all the time. But what are the specific physical traits that are supposed to make you fast? Scientists have measured it  all: leg length, muscle fibers, bone structure,  and even the so-called speed gene. So, let’s find out if you have what it takes to be fast.

Track and field, Biomechanics

SPRINT AND JUMP LIKE A PRO: THE KEY DIFFERENCES BETWEEN SPEED AND POWER

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Many athletes don’t understand the difference between force, power, and speed, and how to apply these concepts to their performance. Next, you’ll learn how to master the art of power and force and take your sprint and jump performance to new heights. This applies to sprinters, jumpers and even multi directional athletes. In this post I teach you based on the teachings of the former world record holder Willie Banks the difference between speed and power and how to develop force when sprinting. You’ll also learn some key drills that help athletes understand how power and force influence performance on the track or field.

Track and field, Kinesiology, Physical preparation

5 CORE EXERCISES TO TAKE YOUR JUMPING AND SPRINTING TO THE NEXT LEVEL

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If you want to improve your jumps and become a faster, more injury-proof athlete, this core workout is a must-do. In this post we´re going to break down coach Ryan Baily´s top five core strength exercises that his track and field athletes do every day. If you are neglecting to train your core, your athletic performance is suffering. Core strength and stability are often overlooked in training for the long jump, high jump, triple jump, and sprinting events in track and field. To sprint fast, you have to master the hard post. This is impossible without a strong core. To jump high or far, you have to engage your hips. You can’t do this without solid core stability.

Track and field, Kinesiology

HOW THE SPINAL ENGINE IMPACTS SPEED AND POWER

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Tony Holler is a track and field coach and a football and basketball physical trainer. He works at Plainfield North High School. He is also a member of the Illinois Track & Field Hall of Fame and co-director of the Track Football Consortium with Chris Korfist. Tony Holler is the author of the “Feed the Cats” training method. In this post, you’ll learn the basics of a new, established, and revolutionary concept called “the spinal engine”. You will also understand its importance in certain movement patterns such as running and sprinting.

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