Slow start

Question
Hey coach I got two questions for you!
When I am about to start a 40 metre sprint, I feel like I have to use a lot of energy and effort to push off the line, and it feels as if my legs are lethargic.  Most of it is centered in my quadriceps and knees.  once I get going I am fine though.  Whats the problem?  Is it becasue my knees are not strong enough?

Secondly, I am the fastest in my year and second fastest in the whole school right, I am 15 years old turning 16 in March, I only started becoming "fast" at 12 years of age, so ive only been running at state level (in WA, Australia) for about 2 years.  But, what I want to know is after all those years, is it possible to change the running style in my legs?  I have successfully changed my upper body and arm mechanics with the help of our school sprinting coach, but he said he will not be able to change my leg style as apparently its stuck.  I think my legs sort of curve inwards as they follow though to take another stride.  I have watched people run and it seems pretty common to me, but I want to change it so I can be more efficient and hopefully one day beat the international champion J. Smith, who I have raced four times and lost by quite a margin.

Cheers!

Answer
Hello Aaron.

Your are most likely lacking in either or both of power and flexibility. If it involves your knees, flexilibty will greatly help. Stretch 3 times a day! Stretch your quads thoroughly and loosen your knees 5-6 times a day. Warm up before stretching as well.

Also do hard lifting, especially power lifting squats will help fix that problem. Work on lower body plyometrics as well.

Also practice doing short sprints up to 20-30m while focusing on yuor start and driving out of the blocks.


Now your technique can be influenced however VERY DIFFCULT to fix. In fact it is about impossible. It's not affecting your performance to tell you the truth, if it is very slightly. Remember doing A's drills and driving your leg into the ground and stepping over your knee is what you must focus on. Keep your leg straight as well. Land softly and don't keep your foot on the ground a lot and stay on the balls of your feet. The A's drills: high knee marching, skipping and high knee running.

Everywhere you walk and run, keep your legs straight. Even hold your leg in a straight 90 degree knee angle in place for a minute on each leg. Bring it up and down slowly STRAIGHT and uncurved.

After a very long period of PROPER technique training and proper routines, this will slightly get changed.

best wishes,

Mike

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