[quote author="Eric Broadbent" date="1377122911"]Your acceleration isn’t bad. One thing you should think as you transition to upright running is keeping hips high. This will help maintain front side mechanics and posture. Remember not to press the whole 100m or you will breakdown and tie up at the end of the race like you currently are.
thanks for watching and the feedback.
You are also hitting the nail on the head.
Acceleration over the first 20-30m is usually ok.
But then there are two issues
1) My maximum velocity is reached already very early (after 30m) and is then in absolute not high enough
2) I get too tight in the end and slow down too much.
In the below picture (as link, you need to copy&paste; in browser) I charted the actual and estimated velocities (yes, you are right, I love data and graphs..)
The blue line is my best 100m run at 12.47 compared to the top 5 masters sprinter in the 2003 world masters championships based on a thesis of a finish professor.
Do you have some drills to recommend to get the transition better and hold the hips high?
Will this help to reach higher top speed and /or avoid getting to tight and slow in the end?[/quote]
I started using wicket drills this past season with my athletes and really liked them a lot. One of my previous coaches sent me the progressions used by Vince Anderson for those and I’d be happy to send it to you. As far as specific drills to help the transition, I think it just comes down to sprinting and focusing on it there. Some 30’s, 40’s, and 50’s where you focus on the transition and keeping the knees in front and pushing to an upright position with hips underneath you. It is very hard to stay relaxed in a race but it is also crucial. Practicing staying relaxed with a partner sprinting next to you, by yourself even, and also at low key meets will help you prepare to do it where it really counts. I think if you are able to hit correct positions it will absolutely help you avoid getting tight and slowing down at the end because you will be fighting gravity more efficiently with the improved posture and the relaxation will help you finish with more energy because it will have been preserved earlier on. Keep in mind that if you time a 40m sprint with new and improved race strategy that your 40m might be slower but your 100m is where it really counts and should see improvement.