Track & Field

How should my arms look on acceleration versus at top speed?

Optimize Your Arm Action: The Key to Speed

Hey Priscilla. Thanks for the question. The action of the arms during top-end speed and acceleration are and can be somewhat different. The key thing that I learned early on is arm action is like driving a motor vehicle on a one-way Street. You only drive in One Direction. And so you either extend the shoulder by hammering the hands back or punch the arm forward. Typically the Elbows are at a loose 90 degree angle and the thumbs are up with the Palms facing in. You don't want to turn the hands over and dog paddle because this pronation of the hand actually turns off the biceps muscle, which then can no longer be used maximally. So we teach two things, we teach Drive where you drive the elbows back, keeping the Loose and not letting the hand extend keeping the thumb up and the Palms facing in. Typically, now, we can also teach punch where we're going to punch the hand forward, bringing it up to about shoulder level, and then letting it, letting it go back on its own. Oftentimes within the race model, we will use the arm action to change during the different phases. Whether it's pure acceleration, transition maximum, velocity one maximum velocity to, or speed, Which is the final phase of the model. So the people that are throwing the arm back and opening the elbow, especially during the acceleration phase, they have a tendency to over push and that's something that you don't want to do. You don't want to continue the thigh going backwards. When the foot is no longer in contact with the ground conversely, if the arm is coming forward, You want to see the elbow joint roughly stabilized, if you see the elbow joint Bend, when they get toward the action, this is almost always an indicator that the athlete is over pushing and needs to buy time to allow that thigh to. Then start coming forward. You can correct this.

The action of the arms during top-end speed and acceleration can vary. Generally, Drive is used where the elbows are kept at a loose 90 degree angle and the thumbs are up with the Palms facing in. Punch is used where you punch the hand forward and bring it up to about shoulder level. Both techniques should be used in combination with the race model to ensure that the athlete is using the proper arm action for each phase. Additionally, it is important to make sure that the athlete is not over pushing and that the elbow joint is roughly stabilized when coming forward.

https://assets.anyquestion.com/raw/upload/xfcqdbdxdiuk2tmij6y8.vtt

During acceleration versus top speed, the action of the arms can be slightly different. The key concept to remember is that arm action is like driving on a one-way street - you only drive in one direction. There are two main techniques to focus on: drive and punch.

In the drive technique, you extend the shoulder by driving the elbows back while keeping the hands loose. The elbows should be at a loose 90-degree angle, thumbs up, and palms facing in. Avoid turning the hands over or dog paddling, as this can deactivate the biceps muscle and limit its effectiveness.

In the punch technique, you punch the hand forward, bringing it up to about shoulder level, and then allowing it to naturally come back. Again, maintain a loose 90-degree angle at the elbows, thumbs up, and palms facing in.

Depending on the phase of the race model (acceleration, transition, maximum velocity, or speed), you may need to adjust your arm action. Over-pushing during acceleration, where the arm is thrown back and the elbow opens, can lead to excessive pushing and should be avoided. Similarly, if the elbow joint bends when the arm is coming forward, it indicates over-pushing and the need to allow the thigh to come forward before initiating the arm action.

By practicing proper arm techniques and making necessary adjustments, you can optimize your performance during acceleration and top speed phases.

Are there any new sprint theories that are of interest to you?

Discover the Cutting-Edge Sprint Theories Revolutionizing Training

Hey after thank you for your question, theories on sprinting, have a way of continuously evolving as new research comes to the fore and new understandings of neuro biomechanics as well as physiology come to the Forefront. I've been working with dr. Ralph man who's a bio mechanist and has spent more than 40 years researching sprinting. I first heard Heard him in 1983 and we're was really amazed at some of the things he was saying in a in a caused me to really rethink everything and over the course of this last 40 years, dr. Man has kind of inspired me to keep thinking about this and keep making micro changes. And not only the understanding of what the best sprinters in the world are doing. But also how to teach it, which is the Important factor and there have been other other great coaches out there that have contributed in terms of my learning. And my understanding the thing that we're doing right now is we're really, really leveraging. The most recent data by dr. Mann, how to get the leg from the backside of the body, at take off to the front side of the body and the transition phase with the thigh blocked? And then the second thing is, how do we generate High - foot speed? And hit into an optimal frontside distance with a stable joint system and a strong enough locomotor apparatus in the hip extensors to be able to project the hips, through the ground phase in as short a time as possible. If you haven't already go on to dr. Mann's website at Compass Sport.com and there his latest book on the biomechanics of sprinting and hurdling is available. It even has a great chapter juror on relay running, which I've been using now, for the last 20 years, working with teams in that area, I'm sure you'll enjoy it all the best.

Theories on sprinting are constantly evolving as new research and understandings of neuro biomechanics and physiology come to light. My own understanding has been greatly influenced by Dr. Ralph Mann, a bio mechanist who has spent more than 40 years researching sprinting. We are currently leveraging his latest data to learn how to generate high foot speed and an optimal frontside distance. If you'd like to learn more about this subject, I recommend checking out Dr. Mann's book on the biomechanics of sprinting and hurdling available on his website Compass Sport.com.

https://assets.anyquestion.com/raw/upload/rgoiepucnakys968c4wc.vtt

Thank you for your question about sprinting theories. The field of sprinting is constantly evolving as new research emerges, shedding light on neuro biomechanics and physiology. I have had the privilege of working with Dr. Ralph Mann, a renowned bio mechanist who has dedicated over 40 years to studying sprinting.

Dr. Mann's insights have challenged my understanding of sprinting since I first heard him speak in 1983. His research has inspired me to continuously reevaluate my approach and make small adjustments. Learning from other great coaches has also contributed to my understanding.

Currently, we are focusing on leveraging the latest data from Dr. Mann. Specifically, we are exploring how to efficiently transition the leg from the backside to the front side during takeoff and the importance of generating high foot speed while maintaining a stable joint system. Additionally, we emphasize the need for a strong hip extensor system to propel the hips through the ground phase as quickly as possible.

If you're interested, I recommend visiting Dr. Mann's website at CompassSport.com. He has a book available on the biomechanics of sprinting and hurdling, which includes a chapter on relay running. I have found this resource valuable in my work with teams over the past 20 years.

I hope you find this information helpful. Best of luck in your sprinting endeavors!

With a developing athlete, is there an age that's too young to be hitting the weight room?

Unlocking the Potential: The Right Age for Young Athletes to Hit the Weight Room

Hey Ross, thanks for your question. There has been a lot written about strength and power training and even reactive strength training for very young athletes. Rainier Martin's talks about the skill, Hungry Years and this is for young female athletes 10:53. And for males 11:52 during this period of time comes a myelination of the motor neurons which causes Has faster transition and transmission down the motor, neuron and coordination starts to increase because of this, this is a great time to start teaching skills. Not only skills of running mechanics but also skills of strength training using body, weight circuits using jumping exercises and even Negative X exercises for reactive. However, classic lifting like power cleans, and snatches, you may want to wait a little while now. I know there are many examples out there, very highly qualified, strength, coaches, and weightlifting coaches, that have taught very young athletes, how to clean, and how to snatch, very effectively. And they don't seem to have problems later on, in life, however, for most of us, There are other General kinds of strength, training exercises and power training exercises, like he'll runs and pulling sleds and bodyweight circuits that are going to serve the young athlete much better and especially if we don't have the skills of being able to teach weightlifting. And particularly the Olympic lifts is probably better off to start a little bit later. Typically after the skill Hungry Years as the athlete starts to move into puberty. This is the time where we want to start to introduce actual strength training in the weight room.

Strength and power training, such as bodyweight circuits, jumping exercises and negative x exercises should be taught during the skill Hungry Years for young athletes. Classic lifts like power cleans and snatches should be taught a little later, after puberty.

https://assets.anyquestion.com/raw/upload/lhticgvgrl60kizlyzgk.vtt

There has been a lot of discussion about when it is appropriate for young athletes to start hitting the weight room. During the skill development phase, which typically occurs around ages 10-11 for females and 11-12 for males, there is a myelination of motor neurons that leads to faster transmission and improved coordination. This is a great time to teach skills, including strength training using bodyweight circuits, jumping exercises, and reactive exercises.

However, it is advisable to wait a little longer before introducing classic lifting exercises like power cleans and snatches. While some highly qualified coaches have successfully taught these lifts to young athletes without issues, it is generally better to focus on other forms of strength and power training exercises. Exercises like hill runs, sled pulls, and bodyweight circuits can be more beneficial, especially if there is a lack of expertise in teaching weightlifting techniques.

Typically, it is recommended to introduce actual strength training in the weight room after the skill development phase, as the athlete moves into puberty. This is when the body is better prepared for structured strength training.

What do you consider to be the keys to improving first-step quickness?

Mastering First Step Quickness: The Key to Athletic Dominance

Hey Ella. Thanks for your question about improving First Step, quickness. I'm going to answer this from the perspective of a track and field coach working with sprinters and hurdlers and how an athlete comes out of the blocks. We're not going to talk about all of the idiosyncrasies of the set position and set alight that we're just going to look at Force application. And so the whole concept of First Step quickness is you want to apply a big Horse in a short time. And so this requires double foot Force application, the athlete bangs, the rear heel on the Block, and engages the gluteus muscles, to displace the body forward. Typically, what athletes will do, especially young athletes, they will fire the glutes and the quads together, the quads cause knee extension, which means that the athlete is going Projected more vertically. The next thing is the recovery of the first step. The athlete has to pop the thigh forward using the two joint hip flexors and the one joint hip flexors and concert the foot needs to stay low to the ground. As soon as the knee bends, it causes what's called active insufficiency and it negates the action of the to join hip flexors. So if you see, Great Sprint. Starters, the foot is going to stay very low to the ground. This shortens the recovery time and reduces the air time. So we want an air time of point zero five two point zero seconds, which is almost nothing. The concept of jumping out of the blocks or jumping through the start creates too much Vertical Velocity. And so while you're flying through the air, your opponents are disappearing. The next thing is you've got to be move back into the ground and this means that the ankle must be dorsiflex. The shin angle is at a low angle and you're going to fire explosively into the ground behind the center of Mass using the glutes first. And then when the center of mass is over the knee joint, then you fire the quads. The second step is pretty much identical and that gets you Off to the Races or allows you to get to the ball first.

First Step quickness requires double foot force application to apply a big Horse in a short time. The athlete needs to engage the glutes muscles, pop the thigh forward using the two joint hip flexors and one joint hip flexors, keep the foot low to the ground in order to reduce air time, move back into the ground by dorsiflexing the ankle, fire explosively into the ground behind the center of Mass using the glutes first, and then fire the quads when the center of mass is over the knee joint.

https://assets.anyquestion.com/raw/upload/wic5cxewa74o8ljgix4g.vtt

Improving first-step quickness, particularly in the context of track and field sprinters and hurdlers, involves key factors related to force application and technique.

To achieve first-step quickness, athletes should focus on applying a significant amount of force in a short amount of time. This requires double foot force application, where the athlete forcefully engages the gluteus muscles by banging the rear heel on the block. It's important to avoid firing the glutes and quads simultaneously, as this can cause the athlete to project more vertically.

The recovery of the first step is also crucial. Athletes should use the two-joint and one-joint hip flexors to pop the thigh forward, while keeping the foot low to the ground. Bending the knee too soon can negate the action of the hip flexors, so maintaining a low foot position minimizes recovery time and reduces air time.

When transitioning from the air to the ground, athletes should focus on moving back into the ground by dorsiflexing the ankle and maintaining a low shin angle. The goal is to explosively fire into the ground behind the center of mass, primarily utilizing the glutes first. Once the center of mass is over the knee joint, the quads can be engaged.

The technique for the second step is similar to the first step, setting the athlete up for a strong start or allowing them to reach the desired destination quickly.

By focusing on these key elements of force application and technique, athletes can work towards improving their first-step quickness.

How quickly do you recommend a runner scales their weekly mileage?

Runner's Weekly Mileage: Scalability & Injury Prevention

Hey, Brendon your question on how quickly should runners scale? Their weekly mileage up is really kind of more of a middle distance, in a distance running question. However, what I can talk to you about is how volume and intensity, increase and can be changed over me so cycles and phases allowing the athlete to continue to improve. Of at a maximum level but without running the risk of getting injured. And so, if we look at, if we look at kind of a four-week mesocycle, we see we chart volume and intensity. And so Monday, typically for a sprinter is going to be neuromuscular coordination, oftentimes it'll be acceleration. Now the active Dynamic warm-up and how many minutes you do That will contribute to the volume of the session, but we also have to look at various jumps and reactive strength. That might be included in that session Tuesday, more, especially for the 400 meter Runner. 400 meter hurdle is going to be more on our general, aerobic General endurance and so will be running in general preparation, more extensive repetition sessions for a high-level athlete will typically run between 200 and 2000. I'm sorry and 4,000 meters. And this can be this can be upscaled over the course of time. Wednesday typically is along with Monday, as a strength and power training day and a regeneration day. Thursday, typically is more maximum velocity in the fall and we're also doing straight leg bounding and various other reactive strength exercises prior to that Friday is typically a general endurance. So more, extensive repetition and Saturday is going to be more power endurance. We stair step up over the measles cycle. So the first one is kind of a yellow and then we're going to go to a darker yellow, and then a red, and then we're going to drop down to a blue. So, three stale scared, stair, steps up. One down to ensure recovery and adaptation and the increase is small.

Volume and intensity should be changed over mesocycles and phases, allowing the athlete to improve without running the risk of getting injured. For a 400m runner, Monday is typically neuromuscular coordination and acceleration. Tuesday is general aerobic endurance and Thursday is maximum velocity. Friday is general endurance and Saturday is power endurance. The volume should stair-step up over the mesocycle and the increase should be small.

https://assets.anyquestion.com/raw/upload/cd5pc9zdzmfioc3efd1s.vtt

When it comes to scaling weekly mileage for runners, it's important to focus on volume and intensity changes over time to allow for continuous improvement without risking injury. A four-week mesocycle can be used to chart volume and intensity.

For example, on Monday, sprinters may focus on neuromuscular coordination and acceleration, with the volume of the session determined by factors like the duration of the dynamic warm-up and the inclusion of jumps and reactive strength exercises. On Tuesday, general aerobic endurance training is emphasized, with extensive repetition sessions ranging from 200 to 4,000 meters for high-level athletes.

Wednesday is typically a day for strength and power training, as well as regeneration. Thursday focuses on maximum velocity and includes exercises like straight leg bounding and reactive strength work. Friday is dedicated to general endurance training with extensive repetition sessions. Saturday emphasizes power endurance.

Throughout the mesocycle, the volume and intensity gradually increase, represented by a stair-step progression from lighter to darker colors. After reaching the peak, there is a drop in volume to allow for recovery and adaptation before starting a new cycle.

It's important to note that the rate of scaling should be gradual and conservative to prevent overexertion and injury.

What are your feelings towards double threshold workouts in one day?

Maximizing Performance: The Power of Double Threshold Workouts

Heroin, thanks for your question by double threshold workouts. I'm going to assume in talking about sprinting, we're talking about high intensity a little bit longer duration bouts of exercise. So, high, intensity acceleration, high intensity, maximum, velocity, speed, endurance and special endurance. And so when you're, when you're working with an athlete and you're considering Doing two of these sessions in one day, it has to really be for a specific reason. For example, the athlete is at a high level. They have a high training age and you're preparing them for a very important competition. That is going to retire. Require them to run at high intensity over the prescribed distance two times in one day or back in the day the way it was in the 100 meters in the early. Is you had to run four rounds. So, two rounds on the first day and two rounds on the second day. This is extremely extremely taxing on the body and should be done. Very judiciously, and never with young athletes and never with athletes with low training age. I can give you an example of a double threshold workout that I use with Gwen torrents in 1991. She Was preparing for the 100 and 200 meters at the world championships in Japan. She showed up one day and we did a pretty high intensity. Start work out and she said, wow, that was great, I'll see you tomorrow. I said, no 4:00 today. Come on back and we did a speed endurance session after the start and acceleration session. She said, wow, that's great. Do I get tomorrow off? I said, no, I'll see you in the morning and we did a maximum velocity session and she said, wow, I'm really beat. I said, I know, I'll see you later on this afternoon because we're going to do special endurance, 12, especially prepare her to run the 200 meters. She was in great shape, and was able to execute a perfect race model and demonstrated in 100 meters, the fastest last 10 meters split of any of the female sprinters in all four rounds.

Double threshold workouts are intense, and should only be done with athletes who are at a high training level. They can be used to prepare for competitions that require running at high intensity multiple times in one day. An example of a double threshold workout is what was used with Gwen Torrence in 1991, where she was prepared to run the 100 and 200 meters at the world championships.

https://assets.anyquestion.com/raw/upload/fkvzracado28dntuehom.vtt

Regarding double threshold workouts in one day, I have mixed feelings. If we're talking about high-intensity, longer duration bouts of exercise, such as sprinting, it can be appropriate in certain situations. However, it should be done judiciously and for specific reasons.

For highly trained athletes preparing for important competitions that require running at high intensity over a prescribed distance multiple times in one day, double threshold workouts may be considered. An example is the 100 meters event where athletes had to run four rounds, two on the first day and two on the second day. This places an extreme amount of stress on the body and should never be done with young or low-trained athletes.

I can share an example from my experience with Gwen Torrence in 1991. She was preparing for the 100 and 200 meters at the World Championships in Japan. We did a high-intensity start workout, followed by a speed endurance session on the same day. The next day, we did a maximum velocity session, and later in the afternoon, we focused on special endurance to prepare her for the 200 meters. Despite feeling fatigued, Gwen was in great shape and executed a perfect race model, achieving the fastest last 10 meters split among all female sprinters in all four rounds.

In summary, double threshold workouts in one day can be beneficial for highly trained athletes preparing for specific competitions. However, it should be approached with caution and only implemented when necessary.

Swimming

Strength

Triathlon

Photography

Nutrition

Physical Therapy

Running

Pets

Cycling

Podcasting

HealthCare

Musculoskeletal

Hockey

First Responders

Integrative Medicine

Chiropractic

Cross Country Skiing

Adaptive Sports

Mental Health

Surfing

Climbing

Tennis

Military

Mind Body

Scholars

Criminal Justice

Liquor

Golf

CrossFit

Soccer

Pickleball

Hunting

Public Speaking

Training

Short Sprints

Coach Advice

Form & Technique

Sprints

Long Sprints

Loren Seagrave is renowned as a world-renowned speed and conditioning coach, specializing in human performance optimization, health and wellness, and lifestyle and eating behavior modification. He launched a track and field academy and training center that housed Olympic and World Championship medalists from 50 countries, and accepted the position of Director of Speed and Movement at IMG Academy in 2011. He also founded Velocity Sports Performance, a franchising company that teaches young athletes how to be faster and improve their athleticism. Seagrave has coached NFL players, consulted with the Detroit Lions, Jacksonville Jaguars, Nashville Predators, and the Chicago Bulls, and worked with Athletics Australia, the Swiss and German National Athletics Federations, and the Brazilian Olympic Committee. He has also co-authored the SPEED DYNAMICS Training System and Instructional Video Series.