The Start Doctor
Wanna Fix Your Start? See the Start Doctor
The start of a short sprint can set the table for success throughout the rest of the race. The top speed (max velocity) attained in the race is of the utmost importance, but the skill of executing and managing various aspects during the start and initial acceleration, not only impacts performance during the early portion of the race but also can put the athlete in position to maximize the quality and effectiveness of the top speed. Because of this, sprinters in the sport of track and field may significantly underachieve when they fail to skillfully utilize the starting blocks. There must be an effective teaching strategy because using starting blocks can provide quite a challenge for athletes of all stages of maturity and ability levels. If you don't want to take my word for it, listen to former 100-meter dash world record holder and Olympic Gold Medalist Maurice Greene in this short video weigh in on the challenges posed when teaching proper starting block use. Greene is now a high school coach, and he appears to be referring to his experiences with the athletes that he coaches, but even athletes at the most elite level have their difficulties with starts. Prior to his death, former Olympian and revered bio mechanist Ralph Mann did a video with soon to be Olympic 100 Meter Dash Champion Noah Lyles. In the video, Lyles stated, "we're gonna figure out why my start is so bad". This is just one of numerous examples I can give from those at or near the very top of the sport that expressed difficulty mastering the start.
A Very Important Consideration
The following quote is from a sprint course I took from Altis:
"Of note, it has been very interesting for us to collect data on athletes executing relay starts, hanging starts, and 3 point starts by sprinters of all skill levels, genders, ages, under pressure, and in solo attempts, etc. Our findings reveal that when using these methods, a majority execute better in terms of velocities, acceleration curves, kinematic landmarks, and kinetic data points. Perhaps we should study how they run fast from those positions, and somehow transfer those lever positions, angles, balance points, and weight distributions over to the blocks?"
Start Doctor Training Intro
"Start Doctor Training" is based on exactly what was said in the last sentence of the above quote and allows the sprinter to have a gradual transition to the demands that block starts places upon him/her. The vast majority of starting blocks feature pedals that adjust down to 45 degrees for the lowest adjustment. Forty-five degrees is fine, even recommended by many, provided that the athlete can adequately manage bodyweight to position and balance in the "Set" position in a manner that will produce an explosively effective start that will efficiently blend into the rest of the race. A problem is that loading the legs against pedals angled at 45 degrees and greater, presents a significant bodyweight management challenge as compared to starting without blocks. Start Doctor Training utilizes starting blocks that adjust down to lower than 45 degrees and uses the lower angles before attempts to advance athlete to greater angles.
Exciting New Product
I found two types of blocks that adjust down below 45 degrees (found a third later), successfully used them with my athletes, and then I decided to go a step further to create a design for a starting block that not only adjusts down lower than any other starting block I found on the market but that also includes more adjustment options than the other blocks as well. This allows athletes more angle combinations to experiment with. My design has two patents pending and the blocks are called Level One Starting Blocks (pictured to the left). For many developmental sprinters some of the negative effects of the bodyweight challenge I'm alluding to is seen in this brief video addresses both groups, and this video shows the first learning drill I suggest using with Level One Blocks.
For those that can adequately handle the bodyweight while in the "Set" position, many times it becomes a matter of tying together "block clearance" with the next two steps in a manner that best sets up the rest of the race. Many sprinters, for instance, subscribe to the method of an explosive block clearance that is followed by dragging a toe, and then onto the third step and then up the track. Hopefully you'll take the time to read my other blogs that describe better options that result in better running efficiency and a better total race.
When Will Level One Blocks be Available?
The plan is for Level One Blocks to initially be distributed to some track and training programs around the country that agree to adopt some Start Doctor Training methods for their use. These programs will be asked to give honest feedback that can be posted during promotions. Hopefully the blocks will be available to the general public by this summer. If you want to be notified when and where you may get Level One Blocks then add your email below, check the box, and click on the "Subscribe" Button. If you want to consider me bringing Start Doctor Training to your area, or if you are connected to a program that would like to be considered to receive a set of Level One Blocks, then contact me at leveloneathletics@gmail.com. I live in Lexington, South CaroIina, and I'm willing to travel up to an hour and a half or so on the weekends to train individuals and groups. At these sessions I'll bring Level One Blocks and the other three blocks I alluded to. Visit my Start Doctor Training page for a more detailed description of my training method.
Other Blocks for Start Doctor Training
Newton Starting Blocks - Just don't get the ones that say "Fixed Angle". Initially I suggest having the front block all the way down to the lowest setting (35 degrees), and the rear block at the next lowest setting (45 degrees)
Cantabrian Starting Blocks - Offers the same angle adjustments as the Newton Blocks
Gill Fusion Blocks - Initially I suggest having the front block all the way down to the lowest setting (30 degrees), and the rear block at the next lowest setting (40 degrees)
These are blocks that I personally bought for the athletes I coach in school and that I'll bring to training sessions along with the Level One Starting Blocks. I am seeking discount/promo codes that can be used to purchase blocks and other equipment that can be used to help develop sprinters. Check back regularly as I will be reaching out daily to secure the discounts.
How Speed Development Impacts Other Sports
Athletes participating in a variety of sports may benefit from Start Doctor Training, ie, sports pictured to the left. My blogs on incorporating speed into specific sports include videos of how some of the fastest athletes in those sports looked during game play. Athletes should not lose sight of the primary objective still being to effectively execute the fundamentals of the sport, however, there often are movement abilities and physical qualities that are parts of fundamental aspects. An example is how basketball players are to jump off of one foot under control to shoot a layup after dribbling down the court very fast. A fundamental of jumping events in track applies here, as well as to many "jumping off of two feet" scenarios. The speed needs to be under control enough to execute the jump effectively, and the last few steps are important for executing this. In my " Speed Training for Basketball" blog I go into the details. For injury prevention, there is also the aspect of preparing the joints, tendons, and musculature for the stresses that an improvement of speed may have when starting, stopping, changing direction, jumping/landing, and achieving top speed during play. My blogs address this as well.
My Blogs
Most of the blogs are less than a 5-minute read. The exception is my The Start is Actually the first Three Steps blog, which is a 9-minute read. In regard to sports that feature jumping, pivoting, and changes of direction, I suggest first reading my Care for the Knees blog, as it includes valuable information about the possible susceptibility to non-contact ACL Tears and how possibly to help prevent them. Even if you first read my Preparing Athletes for Sports That Feature Starting, Stopping, and Changes of Direction blog, you will see how it is necessary to get the information from the other blogs. That aside, my suggestion is to read the blogs in the order you see below. You'll notice that I have numerous blogs listed before the blogs that describe the particular starting positions. This is intentional, in order to give you a good overall view before considering the starting positions. You can access the blogs using the "Blog" button at the top of this page, then click on each blog that you want to read. You will probably have to scroll down to the "Start is Three Steps" blog. If viewing this on your phone, click on the three lines in the search box at the top of the page, then click on "Blog". I welcome your comments, but I admit, this being a new site, I'm not sure how easy it is to post a comment. I plan to check and respond periodically. Probably best to email me for a quicker response.
Now Posted
Start Doctor Training
Some Fundamental Aspects of Sprinting
The Start is Actually the First Three Steps!
The Initial Acceleration Beyond the Start and Pre-Max Velocity
Rotational and Linear Aspects of Sprinting
Effective Recruitment and Coordination of Key Muscle Groups
Developing a Good Standing Start
The Three-Point and Four-Point Starts
Max Velocity (Top Speed) in a Short Sprint
Physical Development and Resistance Training for Sprinters
Sample Early Season Training for Your Sprint - Jump - Hurdle Groups
Running the 40-Yard Dash
Care for the Knees During Sports That Involve Jumping, Pivoting, and Cutting
Preparing athletes for Sports That Feature Starting, Stopping, and Changes of Direction
Applying Sprinting Skills and Speed to the Football Field
Speed Training and Basketball
Speed Training and Soccer
Contact me at leveloneathletics@gmail.com for other topics you would like me to address