When i ran my 47.90 my coach said run all out to the 200m if you die drop out if you have the nuts hang on and pray. I hung on and went from a 50.53 pr to 47.90 in one race. It was really just me being scared to send it the entire time. SEND IT. Id rather die out and find out what im truly capable of than trying to strategize over and over. Hope that makes any sense and can help in any way lol. Hope to see you achieve and pass your goals!!
@@SimonShawk5 exactly, and by doing this you get a very accurate depiction of where your at speed endurance wise and what you can directly fix strategy wise going into future attempts. Its not always wise to try your best at a meet if that means you sacrifice learning. Learning sometimes is worth it more than we think!! When I say send it its controlled yes, but you will have to work way harder to than you think, and the only way to find the perfect balance is by finding what your max is, and tuning the pace down ever so slightly each time till you hit a sweet spot and can comfortably cone through 200 1-2 seconds slower than your open 200m pr.
That's an insane PR, especially for the 400m! Can't wait to see the progress you continue to make in your future meets! I love the idea of the draft you guys had, that sounds like some fun friendly competition which also makes you guys run harder. It's nice to see how your injuries aren't bothering you as much as they used too. Your start is also starting to look a lot better than in the beginning of this series. Keep up the great work!
Thank you so much my friend! The draft is so fun, you should try to talk your coach into it. The whole team loves it I appreciate your neverending support brother 💪🏻
That's a reasonable take, although I do feel my starts at the beginning of this vid might not have even qualified as "good enough" 😬 they weren't looking good to me. My opinion is, since you get about 5 seconds of "free" energy from your creatine phosphate system, you may as well have the best possible start/acceleration to get the most out of those seconds. But I totally see your point, there are other, more important factors for 400m performance
Makes sense. It's funny, though, because my issue with the 4-points is I produce too much vertical force and it creates that extra space where my foot is just hanging in the air. Maybe I overcompensate 🤷🏻♂️
@@SimonShawk5 The perfect shin angle is really tough to feel but practice makes perfect I'm sure it will come together just keep tweaking it until you get an ambitious yet safe angle. if you are scrambling you didn't apply enough vertical force and have to compensate meaning the angle was too low, if you go to the moon then it was too high just keep lowering/raising it until you feel what the perfect angle feels like than try to get that start as frequently as possible until you can do it in a meet.
You could certainly make that argument. However, I'm not doing them to try to make my sprint form better. All I care about is the power production on the way up. It's definitely worth considering and implementing to help build in that motor pattern, but it's not something I'm worried about or focusing on, if that makes sense. Thanks for the suggestion!
Hey i have some thoughts on your start that i think can be of value. First, you’re trying to come thru with your spine low which pops you up on the first step. More importantly im noticing not very good plantar flexion off the block and off the ground. I think you are thinking too much about just getting a hip and knee extension and not enough about ankle extension. Whats happening is you’re just pulling your back leg forward low instead of actually pushing and snapping off the back block. In the front you are just extending your leg and ‘jumping’ out instead of initiating a good ankle extension and push. This is why you’re getting almost no horizontal action despite keeping your spin low. On your first two steps your strike into the ground isn’t bad, but again, you’re not getting any ankle extension, so you just extend your leg straight up instead of really pushing and driving forward. What should be happening is a slight drop of the knee as you shift your weight forward and really push thru your feet. If you look at a guy like coleman or bromell, you can see they really drop their knees coming out the blocks and on each step, and they get a great amount of plantar flexion coming off the ground and off the block. You can even see their toe is pushed straight back as they come off the ground. I dont know if you have been cueing this or not, but really overemphasizing dorsiflexion and stiff ankles as well as triple extension can really mess you up in terms of not getting enough push thru the ankle and extending upwards with knee and not the foot. You basically get no plantar flexion which is why your foot just floats up and cycles instead of driving forward from snapping off the ground. Let me know if you need any more help or clarification, I hope this helps. I can also offer some drills to help.
I appreciate this detailed feedback. I have to disagree with the lack of plantar flexion out of the blocks, at least on my front foot. The frame where my coach mentioned triple extension when I paused the clip, I think you can see complete plantar flexion at the ankle in the front leg For steps 1 and 2, though, I agree there is an issue with either lack of ankle stiffness or perhaps lack of plantar flexion like you mentioned. I'm curious how you would go about trying to fix that
@@SimonShawk5The plantar flexion could be greater, your extension out the blocks is basically you just straightening your leg out and your ankle just comes with you. You want to be able to initiate that extension from the ankle. If you were to be doing so you would see a greater shift in weight forward onto the front part of your foot. When that happens you see the front knee drop and a greater flick from the ankle. You want to be able to see this shift in weight forward on each step. Elite guys are very good at shifting their weight up on to the front part of the foot and just snapping off the ground. That ankle extension is what pushes them off and also what allows for a snappy knee drive into the next step. As for fixing, ill tell you what has helped me personally. I think just developing the kinesthetic awareness of how to get great ankle extension as well as how to separate that extension from knee extension has helped. Then strengthening this aspect thru repeated drilling. I think the first drill to help is just practicing plantar flexing and being snappy with it. You can just do it sitting down just practice really flicking with that ankle. You can progress this into doing it from a more staggered split stance and flicking straight into a hard knee drive. The next thing that has helped is just doing walking lunges. When doing them you want to focus on initiating your extension from the ankle and really separating ankle extension from knee extension. When you get to the fully lunges position your toe should be all the way back and knee slightly bent. You can progress this into a simple non continuous bound. Again just work on fully extending from the ankle. You should feel a hard extension in your ankle and glutes, and yourself shoot forward. Its ok to drag the toe a little bit when doing this as well. You can also take this a step even further and do a continuous series of these ‘lunge out’ bounds. Now to translate this more directly into running you can try to add onto the drills. Firstly Id have you do a lunge out from a 2 point stance and as you do it drive with that back leg and attack back. Just for one step id practice that and then slowly add on a full acceleration. You can apply this same idea to blocks as well. Firstly id get in them and just feel around. Id then practice pushing off the back block into a leg drive. Id also kinda rock back and forth from in the blocks to get a feel for shifting the weight forward from heel to toe. Next you can practice just doing a push out before you add a knee drive and an attack back. Id do all that before even getting into the actual block session. I think if you want to get good at something you need to practice the actually motions at play instead of just talking about them or thinking about it. I hope all this information helps, sorry for such a long message
They aren't great to be honest. 11.45 and 22.89. based on fly times and stuff I truly believe I can go faster but until I prove it, those are the best I've got
Usually with times like that, the most important thing is to improve your top end speed. I'd try doing a 30m buildup into a 10m fly, and then slowly increasing that fly distance over time you to 30 at the most. Give yourself long rests, 5-8 minutes, and only do it once or twice a week at most. Then, once you've gotten the speed you want, you can start worrying about the endurance part afterward, in my opinion!
That's just the approach we decided to take this year. Last year we did over distance stuff relatively frequently but we still died out at the end of races. I think it is something I will try some next year, although I also think there are ways to develop finishing strength without running significantly more than 400m in practice
@@SimonShawk5 there's a lot of ways to get there for sure. I'm a 1:50 800 guy and have ran some 4x4s in the past so seeing a 400 runner not run over 400 to work on the back end of his race is different for me who does the longer stuff more then the shorter, faster paces. Thanks and goodluck
Dang man a 1:50 is insane 😳 blows my mind how fast some of you guys are. Id be curious to hear what you've split in the 4x4? Id guess 49-50ish or faster. Thanks for your comment!
When i ran my 47.90 my coach said run all out to the 200m if you die drop out if you have the nuts hang on and pray. I hung on and went from a 50.53 pr to 47.90 in one race. It was really just me being scared to send it the entire time. SEND IT. Id rather die out and find out what im truly capable of than trying to strategize over and over. Hope that makes any sense and can help in any way lol. Hope to see you achieve and pass your goals!!
Interesting
That progression is nuts 😳. I might just have to try it... Like you said, the worst that could happen is dying out 🤷🏻♂️
@@SimonShawk5 exactly, and by doing this you get a very accurate depiction of where your at speed endurance wise and what you can directly fix strategy wise going into future attempts. Its not always wise to try your best at a meet if that means you sacrifice learning. Learning sometimes is worth it more than we think!! When I say send it its controlled yes, but you will have to work way harder to than you think, and the only way to find the perfect balance is by finding what your max is, and tuning the pace down ever so slightly each time till you hit a sweet spot and can comfortably cone through 200 1-2 seconds slower than your open 200m pr.
@@SimonShawk5 feel free to ask any questions as well, always down to have conversations as sprinting is my biggest passion in life!!
That's very impressive, but that's normally not how it works. Cause 99% of the people doing this, losing so much the last 100m that it doesn't matter.
That's an insane PR, especially for the 400m! Can't wait to see the progress you continue to make in your future meets! I love the idea of the draft you guys had, that sounds like some fun friendly competition which also makes you guys run harder. It's nice to see how your injuries aren't bothering you as much as they used too. Your start is also starting to look a lot better than in the beginning of this series. Keep up the great work!
Thank you so much my friend! The draft is so fun, you should try to talk your coach into it. The whole team loves it
I appreciate your neverending support brother 💪🏻
49 next meet, I’m calling it !!!
Man I hope so 😳
Congratz, good job!!!
Thank you!
Great job!
Thank you!
Toes need to kinda drag on the ground out the blocks. That is keeping the toe close to the ground as possible , hence reduce time in the air
Nice PR bro, keep at it 😎
Thanks man 😎
NICE
I wanna see the strength training plan! also good work man
I'm gonna put out a full video as soon as I can but that takes a ton of work. I'll get there eventually!
Good stuff bro!! could u pls pass on that strength training program to us 💪🏽
I'll get a video cooked up as soon as I can!
Honestly, I think your block start is good enough for a 400m runner. All this time spent nitpicking could be time better spent elsewhere.
That's a reasonable take, although I do feel my starts at the beginning of this vid might not have even qualified as "good enough" 😬 they weren't looking good to me.
My opinion is, since you get about 5 seconds of "free" energy from your creatine phosphate system, you may as well have the best possible start/acceleration to get the most out of those seconds. But I totally see your point, there are other, more important factors for 400m performance
When starting in 3 point or 4 point your center of mass is lower so it makes it harder and requires more vertical force to increase center of mass.
Makes sense. It's funny, though, because my issue with the 4-points is I produce too much vertical force and it creates that extra space where my foot is just hanging in the air. Maybe I overcompensate 🤷🏻♂️
@@SimonShawk5 The perfect shin angle is really tough to feel but practice makes perfect I'm sure it will come together just keep tweaking it until you get an ambitious yet safe angle. if you are scrambling you didn't apply enough vertical force and have to compensate meaning the angle was too low, if you go to the moon then it was too high just keep lowering/raising it until you feel what the perfect angle feels like than try to get that start as frequently as possible until you can do it in a meet.
gimme some of that pr sauce brother
I would if I could my man. Thanks for watching!
How is that mobile track surface called ? Where can be ordered ?
Unfortunately I do not know, sorry!
@@SimonShawk5 can you ask your coach please or the staff ?
On the step ups, shouldn't you be dorsiflexing your foot up?
You could certainly make that argument. However, I'm not doing them to try to make my sprint form better. All I care about is the power production on the way up. It's definitely worth considering and implementing to help build in that motor pattern, but it's not something I'm worried about or focusing on, if that makes sense. Thanks for the suggestion!
@@SimonShawk5 Ok makes sense thanks!!
Hey i have some thoughts on your start that i think can be of value.
First, you’re trying to come thru with your spine low which pops you up on the first step.
More importantly im noticing not very good plantar flexion off the block and off the ground. I think you are thinking too much about just getting a hip and knee extension and not enough about ankle extension.
Whats happening is you’re just pulling your back leg forward low instead of actually pushing and snapping off the back block. In the front you are just extending your leg and ‘jumping’ out instead of initiating a good ankle extension and push. This is why you’re getting almost no horizontal action despite keeping your spin low.
On your first two steps your strike into the ground isn’t bad, but again, you’re not getting any ankle extension, so you just extend your leg straight up instead of really pushing and driving forward. What should be happening is a slight drop of the knee as you shift your weight forward and really push thru your feet.
If you look at a guy like coleman or bromell, you can see they really drop their knees coming out the blocks and on each step, and they get a great amount of plantar flexion coming off the ground and off the block. You can even see their toe is pushed straight back as they come off the ground.
I dont know if you have been cueing this or not, but really overemphasizing dorsiflexion and stiff ankles as well as triple extension can really mess you up in terms of not getting enough push thru the ankle and extending upwards with knee and not the foot. You basically get no plantar flexion which is why your foot just floats up and cycles instead of driving forward from snapping off the ground.
Let me know if you need any more help or clarification, I hope this helps. I can also offer some drills to help.
I appreciate this detailed feedback. I have to disagree with the lack of plantar flexion out of the blocks, at least on my front foot. The frame where my coach mentioned triple extension when I paused the clip, I think you can see complete plantar flexion at the ankle in the front leg
For steps 1 and 2, though, I agree there is an issue with either lack of ankle stiffness or perhaps lack of plantar flexion like you mentioned. I'm curious how you would go about trying to fix that
@@SimonShawk5The plantar flexion could be greater, your extension out the blocks is basically you just straightening your leg out and your ankle just comes with you. You want to be able to initiate that extension from the ankle. If you were to be doing so you would see a greater shift in weight forward onto the front part of your foot. When that happens you see the front knee drop and a greater flick from the ankle. You want to be able to see this shift in weight forward on each step. Elite guys are very good at shifting their weight up on to the front part of the foot and just snapping off the ground. That ankle extension is what pushes them off and also what allows for a snappy knee drive into the next step.
As for fixing, ill tell you what has helped me
personally. I think just developing the kinesthetic awareness of how to get great ankle extension as well as how to separate that extension from knee extension has helped. Then strengthening this aspect thru repeated drilling.
I think the first drill to help is just practicing plantar flexing and being snappy with it. You can just do it sitting down just practice really flicking with that ankle. You can progress this into doing it from a more staggered split stance and flicking straight into a hard knee drive.
The next thing that has helped is just doing walking lunges. When doing them you want to focus on initiating your extension from the ankle and really separating ankle extension from knee extension. When you get to the fully lunges position your toe should be all the way back and knee slightly bent. You can progress this into a simple non continuous bound. Again just work on fully extending from the ankle. You should feel a hard extension in your ankle and glutes, and yourself shoot forward. Its ok to drag the toe a little bit when doing this as well. You can also take this a step even further and do a continuous series of these ‘lunge out’ bounds.
Now to translate this more directly into running you can try to add onto the drills. Firstly Id have you do a lunge out from a 2 point stance and as you do it drive with that back leg and attack back. Just for one step id practice that and then slowly add on a full acceleration.
You can apply this same idea to blocks as well. Firstly id get in them and just feel around. Id then practice pushing off the back block into a leg drive. Id also kinda rock back and forth from in the blocks to get a feel for shifting the weight forward from heel to toe. Next you can practice just doing a push out before you add a knee drive and an attack back. Id do all that before even getting into the actual block session.
I think if you want to get good at something you need to practice the actually motions at play instead of just talking about them or thinking about it. I hope all this information helps, sorry for such a long message
HUUUUUGE
Thanks man 💪🏻
What's your 100m and 200m PRs?
They aren't great to be honest. 11.45 and 22.89. based on fly times and stuff I truly believe I can go faster but until I prove it, those are the best I've got
i’m at 57.7 help me, my best is 55 in the 4x400z
Usually with times like that, the most important thing is to improve your top end speed. I'd try doing a 30m buildup into a 10m fly, and then slowly increasing that fly distance over time you to 30 at the most. Give yourself long rests, 5-8 minutes, and only do it once or twice a week at most. Then, once you've gotten the speed you want, you can start worrying about the endurance part afterward, in my opinion!
@@SimonShawk5 ok thanks, hoping to open up in 1:13 in the 500m and 53 in 400m next year
why do you never train more then a 400. the start of your race is good but the end you die
That's just the approach we decided to take this year. Last year we did over distance stuff relatively frequently but we still died out at the end of races. I think it is something I will try some next year, although I also think there are ways to develop finishing strength without running significantly more than 400m in practice
@@SimonShawk5 there's a lot of ways to get there for sure. I'm a 1:50 800 guy and have ran some 4x4s in the past so seeing a 400 runner not run over 400 to work on the back end of his race is different for me who does the longer stuff more then the shorter, faster paces. Thanks and goodluck
Dang man a 1:50 is insane 😳 blows my mind how fast some of you guys are. Id be curious to hear what you've split in the 4x4? Id guess 49-50ish or faster. Thanks for your comment!
@@SimonShawk548.3 in the last leg. That’s just what the machine said with a running start but we were the only ones out there fr.