[hscoach]

hscoach on March 30, 2009 at 9:29 am #15527

is really slowing down one of my better girl 100m sprinters. she butt-kicks from the very first push. she cannot seem to get the idea of “low heel” recovery. is she pushing too long out the back? sorry i cannot upload any video but i would appreciate any help. thanks.

[Mike Young]

Mike Young on March 30, 2009 at 2:41 pm #80122

What cues are you using?

ELITETRACK Founder

[Daniel Andrews]

Daniel Andrews on March 30, 2009 at 3:00 pm #80129

Isn’t butt-kicking a sign of pulling rather than pushing? I like to use pushing cues, but sometimes “explode” works well with initial block clearance.

[hscoach]

hscoach on March 31, 2009 at 11:02 am #80162

What cues are you using?

i have been telling her to keep her heels low lately. last year i emphasized “push-push-push” and i think she may be overdoing it. i have shown her videotape of herself but she doesn’t seem to be able to change it.

[hscoach]

hscoach on March 31, 2009 at 11:03 am #80163

Isn’t butt-kicking a sign of pulling rather than pushing? I like to use pushing cues, but sometimes “explode” works well with initial block clearance.

i agree on the pushing cues. but she cycles from the very first step. i have used the word explode as well. she is very strong and very competitive but i think this poor accel habit is really slowing her down in the initial stages of acceleration.

[tkaberna]

tkaberna on March 31, 2009 at 12:27 pm #80167

Have you tried using resisted runs? Pulling a tire or sled may help her have a lower heel recovery if your cues are not working. Just a thought.

[hscoach]

hscoach on April 1, 2009 at 3:45 am #80179

no sled pulls of late … but we did some sled pull/accel complexes during January and she did a better job keeping her heels low at that time. i think we will give a try tomorrow. maybe alternate sled pulls and 3 pt stance starts (keep the distance low so we can do more reps) and then finish with some block starts to see if she can transfer the “low heel recovery” over to the real thing.

[hscoach]

hscoach on April 1, 2009 at 3:46 am #80180

PS despite her technical flaws she pr’ed in the 40 yd dash yesterday (5.56 FAT).

[RussZHC]

RussZHC on April 2, 2009 at 6:38 am #80256

I have used tkaberna’s idea of resisted runs and those do work.
Your having her view tape of herself should also help, I have several athletes who do a very similar action and I can say something a 1000 times or use one or many different cues but until they know in their minds precisely what I mean (and the visual of the video really helps most often) it can be a losing battle.

From my personal experience the athlete also has to know and feel what full extension is like so various bounding exercises may help (again with video tape) as it is usually a bit more difficult when bounding to have that heel kick; sometimes what someone thinks they are doing and feeling of “this must be right” is not actuality.

[Craig Pickering]

Craig Pickering on April 5, 2009 at 6:48 am #80444

I have a similar problem to this. I built a metal cage to go over my rear block pad, which obviously prevented my heel from going high. That would only work on the block phase tho – not the drive phase.

[W.E. Price]

W.E. Price on April 5, 2009 at 7:27 am #80446

KT showed me a drill that has always worked with our athletes that experience similar initial step actions. After several bouts of step-dragx3, they follow with bounding (emphasizing ankle carry-over)in a similar fashion. Low heel lunge extensions do precede these pattern drills.

[Mike Young]

Mike Young on April 5, 2009 at 4:16 pm #80467

I have a similar problem to this. I built a metal cage to go over my rear block pad, which obviously prevented my heel from going high. That would only work on the block phase tho – not the drive phase.

Dude…this is crazy! I admire the dedication and commitment to correction but what happens when you hit the cage? Sounds like s torture device.

ELITETRACK Founder

[Mike Young]

Mike Young on April 5, 2009 at 4:17 pm #80468

Resisted runs and hill runs seem to be good fixes. If it’s very problematic, you could start with heavy sled walks just to force her to feel the difference.

ELITETRACK Founder

[Craig Pickering]

Craig Pickering on April 5, 2009 at 11:49 pm #80494

[quote author="speedfreak1" date="1238894354"]I have a similar problem to this. I built a metal cage to go over my rear block pad, which obviously prevented my heel from going high. That would only work on the block phase tho – not the drive phase.

Dude…this is crazy! I admire the dedication and commitment to correction but what happens when you hit the cage? Sounds like s torture device.[/quote]

I dont hit the cage!

The thing is, when I know the cage is there, I dont have a high heel carriage. But when it isnt there, I do!

[Irish100m]

Irish100m on December 26, 2009 at 5:17 am #92827

I have the same problem, also my positioning is awful coming out of the blocks – head down/chin tuck, coming up to early.

I just cant get it into my legs to extend fully!

[mcmath]

mcmath on January 14, 2010 at 5:22 pm #93698

hmm, I felt better leg extension when I moved my blocks back, at 24.5in and 35in (front and back pedals). Normally I do 20 in and 29.5 in from the line (at 5’9″). Probably because when my legs are further back, my body is already at an angle and I dont have to extend so much. But then again, starting further back means my first step is close to the starting line, which may cost me time. any thoughts?