Focused efforts resulting into measurable improvement
The fastest U14 Girl in India !
Krish vs Reshma Drive Phase Analysis
Drive phase is the most crucial phase in sprinting and it accounts for more than 50% to the race success. This race is against the fastest male and fastest female athlete in Thane. (U18 -TDA 2021) Overall Krish is much faster than Reshma in the complete race but the story is different when you look just at the drive phase. Analysis- Krish exhibits a better leg recovery technique with the shin parallel to the ground (Piston Action) while Reshma has high heel recovery. But Krish is focusing too much on keeping the toe low and hence he does not complete his leg extension faster. Reshma has a fast leg extension and fast reaction time so even though she has a poor leg recover (high heel recovery) she still ends up ahead in the drive phase. Time to hand lift off for Reshma is 83 milliseconds while Kirsh takes 170 ms.. Time for Full extension for Reshma is 292 ms while Krish takes 400 ms! Check the next Video on just the block phase to understand why Kirsh takes so long and where the improvements can be done.
Improving block start-
Athlete- Krish Sarkar U18 TDA 2021 100 mtr Gold winner This video shows the distribution of the time spent in the block phase of the sprint. How and where the time is spent is crucial in understanding where improvements can be made. In case of this Athlete 454 milliseconds is spent in the block phase of this 102 is reaction time. Corrections to be made:- 1) Heels are not firmly pressed against the block. 2) Calf muscle is not pre-tensed (stiff muscles give better stretch reflex action). 3) head position should not change. any change in head position changes centre of mass position and body needs to readjust balance based on new position. 2)
Sprint Start- Stumble Block Technique
The stumble reflex is a natural reflex that gets triggered when the body is put forward in a off-balance position , In the block start technique it is when the athlete is inclined forward in leaning posture when she lifts her real leg off the block pedals. This results in the foot being thrown forward spontaneously and forces a active landing to the ground. This action is faster than the deliberate attempt to drag the toe forwards. The two videos compare the timing difference in both approaches. This is a difficult technique to master as fear of falling will make you think of the action. the key is to not 'think' but let reflex do part of the work
Sprint Block Start
Triple extension is crucial in the first three steps of start phase. The time required to extend and actively drive the foot behind the centre of mass is the key factor in this phase. This video shows the time take in milliseconds for the first few steps.
You cannot improve waht you cannot measure Ground Contact time
Athlete: Krish Sarkar U18 Thane district athletic meet 2021 100 mtr Gold winner. This feedback video shows the time spent in just one step of a sprint. how much time is spent in front side and back side. Front side mechanics is key for high speed performance. Typical 100 meter sprint take about 48 to 55 steps for young athletes. For each of this step the Ground contact time is crucial factor in bring down your sprint time. elite sprinters is less than 100 ms. Drills and exercise to improve the attribute is part of our training process.
Athlete: Isha Ramteke (Golden Girl of the Track) She has won several Gold in Nationals and has several records under her name. ( Click link to see more about her) Sprint form needs conscious practice through various drills before it becomes an innate subconscious activity. One of the key elements is constant feedback . Check the video and see how the eagle eye of the experienced coach helps in evaluating the sprint form real time!. From this video the takeaway is drills and routines to reduce her ground contact time.
High Jump - Fosbury Flop technique. Eva
Athlete - Eva , a National Medalist . She had also matched the state record in high jump in the U12 age group. In this session she is practising the fosbury technique.. Key aspect of this technique is your body needs to lead away from the bar when you plant the foot for take off. Ideally you should land on your shoulders on the mat and while you are over the bar the shoulders should be lower than the hips.
Long Jump - Active Landing
How active landing increases your jump distance.
Practicing sprint starts simulating real events help the mind get used to the pressure and familiarize the athletes with what they need to expect. This is key to getting a best reaction time to the gunshot
Catch them young
Rohit Chavan Javelin
Athlete :- Rohit is a International Gold Medalist in Javelin. He has won several Golds and he is in the top 10 in India. This sequence shows the following phases. 1) Start & Carry 2) Withdrawal 3)Transition 4) Prenultimate stride 5) Delivery 6) Recovery Delivery Phase:- Two feedbacks. 1_ Block: Knees should remain stretched for optimal transmission of power, bending the knees during block phase leaks away some of your throwing power. 2_ Release- The key is to have the elbow above the plane of the shoulder at all times during the throwing action. Release the javelin as high as possible and as far away from the shoulder as possible but it must be released behind the blocking foot which is left foot for Rohit. In this particular example the release is bit delayed and this cause the javelin to tip upwards deviating from the planned release angle and this impacts the distance negatively
Athlete : Deepika Deepika has won 4 medals in the 2021 state event , Dervan youth games. This video was taken when she was 8 years , she is practicing the active landing technique and higher takeoff angle to improvise on her jump distance
Athlete - Reshma Gore National Medalist Short Sprints run has a proven strategy. The spring is divided into phases. Your body positions (inclining, landing position , heel lifts etc has a defined technique) This graph is a head to head comparison against the best sprinter in India Dutee Chand! World university champion 2019 vs Reshma Gore (U16) NIDJAM 2019. Reshma is 13 meters behind when Dutee hits finish line. Look at dutee chands start speed. She starts at 3.6 mtr/sec while reshma block speed is 3 mtrs/sec. Reshma also loses here speed in the transition phase and she is able to accelerate only to 42 metres.
rohit chavan javelin
Athlete : International Gold Medal winner Observation in this Video. Blocking Action: The block is critical to the transferring all the forces that you have accumulated and shift it to the right side, which is your throwing side. For an effective block 1) before you make impact with your left foot. The action of your left side needs to be prepared to block all the forces and make the left leg a fulcrum. Before ground contact turn your right heel out and bring the left elbow over the left foot. Both these actions should simultaneous complete at the instant of left side bracing. it anchors firmly to accelerate the right side into the release.
Rohit Chavan Javelin
Block: Knees should remain stretched for optimal transmission of power, bending the knees during block phase leaks away some of your throwing power.
Jeswin Aldrin Long Jump Junior 20 Men National Record 2021
Athlete - Jeswin Aldrin record jump of 7.97M Understanding the mistake and best practises used by successful athletes is very important for our learning process. In this jump Jeswin is not able to hold both his leg symmetrically higher. his left leg is behind and lagging the right leg..this cost him precious distance. This jump could have been a 8+ jump if not for this small error!
Block Start Analysis.MOV
Athlete: Isha Ramteke The Fastest. Block Start Analysis. Block exit time is comparable with the best sprinters in the world. However for optimum performance the time duration for which your leg pushes on the BOTH pedals is critical to the distance covered in the first step. Distance of the first step is effective when the COM (Centre of mass) travels that far. There is no point in increasing distance by trying to step ahead of COM. If you watch the video you will see that the right leg starts moving forward before it fully uses the power of that leg to push. If you look at the parameters of the professional athletes the push duration using both legs is more than the push time of single leg So ideally she needs to spend 100 milliseconds more time pushing with both legs with legs fully pressed against the pedals.