hey what's up everyone morey croson here from the performance lab and today we're gonna go
over the start and really just the hand position foot position during the stars is obviously not
in the blocks here but you just gave a better understanding of the the actual setup when going
through the start and I get this question a lot and I also see this mistake a lot when you know
watching athletes go in when they send in you know different breakdowns or things like that we're
just a setup from the origination of the actual sprint is not correct and that ends up causing a
lot of bad patterns from there similar to like if you guys watch any of our throwing videos you know
if you if you load bad then it's gonna be hard to actually throw the ball effectively similar
thing here if you setup bad it's gonna be hard to get out of your start and therefore you know
not getting your transition phase correctly and they're not getting to your top-end speed phase
correctly so you know big thing that I would say is most of my weight is on in that front
foot really forward into that front foot there and you can see that my hand is out in front of
my front foot too cuz you know one of the things that I was taught when I was growing up is really
to keep your hand even with that front foot and the problem with when you do that is that you end
up really leaning forward a good amount right so now all your weight is four so the further back
this hand goes that cuz this way towards your front foot then you end up going here too much
and then you end up having just pop right back up when you start so really like having the hand a
little bit more out in front of that that front foot just to make it so now the first action is
there instead of having the the first action go up and also to make it so you feel a little bit more
balanced so then you can go and really push off of that front leg because you know from here what
the first action is is to drop that front knee drop that back knee and then get your momentum
to go out and you don't get a ton of push here you really just extend through that back leg you know
you're not gonna be able to get a huge amount of back leg push but that front foot you can really
push off and get a lot of momentum out of that front foot when you first start now you could
also see it from this angle as well where you can see the the front hand in comparison to you know
that front foot and the back foot so you can see that it's not a hundred percent lined up right
so my hands a little bit outside of this foot to make it so have plenty of range of motion to be
able to pull that pan back immediately and then drive this knee through you know once I'm able to
but really what ends up happening first is really dropping that knee down and then extending through
that knee so the knee shouldn't you shouldn't have any problems with this getting in the way really
little end up being the the big thing is making sure that you have plenty of rain should get that
that arm to fly back and swing back to initiate the actual sprint and then I'm gonna also show
you this one too which will just show you from you know that that side view you can see where
the position is again with the hand in comparison to that front foot and then the first action you
really want to make sure you know notice how my front knee is going down like my front or sorry
my back knee is going down you don't want to end up going too much into you know lifting up through
the hips and extending through that front knee immediately you really want to try to keep that
knee bent a little bit longer so then you can go in and try to get as much extension out of that
back leg as you possibly can but also notice how that that arm is really pulling back that
hands really pulling back out of the unlike the initial movement right there the first move wants
to be pulling back with that hand and not really going too much into going you know just lifting
straight up that was a habit that I had to break what I did like bend my elbow first here in that
arm and then would pull backward or you can get a lot more overall action within that back leg if
you just pull that that arm straight back and now you could see that I could still probably get more
extension through that back leg but you know it's always a work in progress just make sure that that
land that foot foot is landing with more your ball your foot and your heel staying off and you should
be good within that that front that first step alright so just wanted to go ahead and show you
guys some of the setup when it comes to you know getting getting yourself ready for like a 40 or
or you know even a 60 without going into blocks and others there's not always the opportunity
to get into you to the block starts and so for your track guys you're able to you know work
on a without the blocks and just want to make sure you get and set up right and then all the
football guys that are set getting ready for the forty just want to make sure you have some clarity
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