Hi,
I'm new to the forum and started to train for sprints relatively recently. I've been strength training for years (O-lifting and strongman).
My question would be regarding the best time to do all-out sprint starts from blocks. Just about every time I do them (after a thorough warm-up), my right hamstring becomes a show-stopper for that workout, whether it 140s or 40s…can't do anything but a light jog. Is there a common newbie error that people make that causes this to happen (I do try to keep the initial steps short).
thanks…
Hamstring Injuries & Block Starts
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Participant
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Participant
list ur full warmup. and if u r not use to all out sprinting gradually work ur way into it with the vol and intensity.
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Participant
btw short steps maybe arent what you want…
and working your way gradually into sprinting is very necessary. i was in your situation last year (only lifted for a bunch of years) and didnt take things easy. consequence: hammy strain, plantar fascia semi torn, another hammy strain….
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Participant
Thanks. My warmup is pretty thorough (800 m jog, different skips, backward running, lunging, light bounding, dynamic flexibility, etc.). I'll guess I'll take my time to work up to the fast stuff next time…
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Participant
naw, what i meant was working up to the fast stuff longterm, not within one session. before you start your acceleration training, do 4 weeks of general lower intensity stuff plus things like plyos and keep up the strength work. that wouldve helped me…
just my opinion though… -
Participant
naw, what i meant was working up to the fast stuff longterm, not within one session. before you start your acceleration training, do 4 weeks of general lower intensity stuff plus things like plyos and keep up the strength work. that wouldve helped me…
just my opinion though…Flow:
Thanks for your advice. I went through the 4-5 week easing in period already and just began to push it more on the block starts because my first meet in June 6th. -
KeymasterHow is your dynamic hamstring flexibility? If you're using correct acceleration mechanics, the quads tend to bear an equal or greater workload than the hams during the first 10-20m.
ELITETRACK Founder
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Participant
How is your dynamic hamstring flexibility? If you're using correct acceleration mechanics, the quads tend to bear an equal or greater workload than the hams during the first 10-20m.
Not sure how I would determine that, but I can swing my legs way above the head when uninjured, and my hamstrings/glutes/low back were always my strongest muscles. I would assume that 'correct acceleration mechanics' are specific to the individual to some degree, but if there are pointers you'd have for me I'd appreciate that.
On a side note, I just raced on Tuesday w/ the bad hamstring smothered in Icy Hot and wrapped up. Start was slow and sloppy and everyone was ahead by 2 strides when I got out. My time was 11.9 with some headwind and I chased a guy down…figure I can shave off a good deal from that with a decent start and some rahab….
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Keymaster
It seems your hamstring flexibility is not the issue. Perhaps you have a unilateral strength deficit or some type of maladaptive firing patterns. It's practically impossible to diagnose these via a forum.
As for correct acceleration mechanics, there is a thread discussing it here.
ELITETRACK Founder
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Participant
I think it may be anterior pelvic tilt that's causing it. I think I tend to flex at the hip too much, which stretches the hamstring while simultaneously trying to contract when driving through the ground. It just happened again and I think that's what it is. Thanks for your advice.
It seems your hamstring flexibility is not the issue. Perhaps you have a unilateral strength deficit or some type of maladaptive firing patterns. It's practically impossible to diagnose these via a forum.
As for correct acceleration mechanics, there is a thread discussing it [url=https://elitetrack.com/component/option,com_smf/Itemid,45/topic,1731.0]here.[/url]
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