The fatal flaw in your sprinters’ technique (video)
I’ve noticed a problem with most sprinters’ running form that I consider to be a fatal flaw.
Why? Because it causes such inefficient ’sprinting’ mechanics, your athletes can’t possibly get better as long as they keep running like this.
And it applies to all athletes. As soon as I finished shooting this video this morning, I went to train a post-collegiate football player who needs help running a faster 40 for his NFL tryouts.
This was a top level 22 year old athlete with the exact same mechanical problems I see in 14 year old girls. So I feel comfortable guessing that your athletes are probably experiencing the same problem.
(I felt bad for my video guy because he had to listen to me say the exact same speech in back to back sessions.)
So here’s what your sprinters are doing wrong *and* what you must teach them to do instead:
To your success,
Latif Thomas
P.S. If you haven’t signed up to watch my free 90+ minute video covering How to Build Champion Sprinters, make sure you click here now and do so.
Complete Speed Training Volume 2: How to Build Champion Sprinters
As always, post your questions and comments below.
May 20th, 2010 at 1:19 pm
Hey, Latif,
I am a former track athlete, I went to Univ of Texas from 90-94…..I just want you to know that I love the way you explain and demonstrate whatever it is you are trying to teach. I’m just dropping by to give you kudos….keep up the good work!!!! Always great information.
May 20th, 2010 at 1:38 pm
Thank you for that reminder. I was looking for drills to assist with correcting that problem. One question though. You stated that you don’t use ‘pawing’. I thought that drill assisted in down force and pulling action of sprinting?
May 20th, 2010 at 1:50 pm
Latif,
Just watched the video and agree 100%. Cleaning up the backside mechanics is something that I’m focusing on right now with my two 13 yr-old sprinters, who have years of training under former coaches. Unfortunately, they also have poor sprinting mechanics (ingrained from no correction over those years) which have led to heel first contact, overstriding, and a bounding type gait. The speed drill progression (A March, Skip, Half/Full Run) has helped and your cues will further assist in teaching them this skill. We’re just finishing up the GPP and they have the basics (big improvements from day 1). But, now as they begin the SPP next week, we’ll incorporate more of this type work to continue their speed skill development. Thanks and keep it coming!
May 20th, 2010 at 1:54 pm
Great info. I also appreciate the 90minute video you posted. Great stuff there as well. Thanks.
May 20th, 2010 at 2:35 pm
Been following your program for a couple of years with huge success out here in California. Track athletes get it, expecially the HS kids! Now if I could just my youth football players to “get it”….. Thanks for all you do.
May 20th, 2010 at 2:43 pm
This was an excellent video! I am a Mom trying to help her 5 sons get a little more speed in their step. They all play football and do well but one thing that is really holding them back is their speed. Thanks for the tips … I will have to watch your other videos!
May 20th, 2010 at 3:52 pm
Hello Latif.. im a former football player who now is a personal trainer..im about to start a sports training class for ages 13 and up! ive learned alot about running mechanics from your videos.. great information! my class will twice a week for 4 weeks! you have any advice on what should be my points of emphasis in the first week!! Thanks, Tracy chico, ca
May 20th, 2010 at 5:25 pm
Hi Latif,
I did have an opportunity to watch one of the Speed Dynamics videos presented by Loren Seagrave. What you have put together in your videos has helped me better understand the importance of the ’step over drive down’ technique.
I must commend you on the simple language used to make the key points clearer. Much appreciated.
Just a couple of bio-mechanic questions.
1 What is your reccomendation to correct an athletes outward pointing foot strike?
2 Are there any drill to correct a female athletes legs from criss crossing (like a model on a cat walk)?
Great work.
May 20th, 2010 at 5:46 pm
Latif U are simply the best man!!!!!!!!!!!!!!Keep up the great work. I have learned so much, it is unreal!!!!!!!!!!!!!!!
May 20th, 2010 at 6:35 pm
Latif – Good visuals in the difference in styles and the effectiveness in each. Problem is – you spend so much time in talking before you show what is happening. Would be great to see a range of video footage first with fault description voice over, then a range of footage with the correct technique. This helps the visual learner more and can be used as a direct instructional video for the athlete – not just the coach.
May 20th, 2010 at 6:39 pm
Latif,
Do you have a special price for those coaches that have already invested in your program? I’m sure there is a lot of new content, but I’m reluctant to purchase the same program twice, even if the content is improved. (I have purchased both your programs so far.) Of course, if it is all new, just let me know and I’ll buy it….
Adrian
May 20th, 2010 at 6:57 pm
I think that your video is great. I coached track for 8 years and had a top 10 contender every year. Many of the tips you discuss is what I coached for all those years. I did not have the greastest athletes, but they always fished well and peaked at the right time. Many people often wanted to know how my athletes kept getting better and never leveled off. The technical things are what matter. Coach the athlete to be better.
May 20th, 2010 at 7:29 pm
Latif,
I am a Sprinter in high school right now and I’d just like to tell you the information that you have has really helped on getting my times down, it really works and the way you explain things really help too, thankyou.
May 20th, 2010 at 8:14 pm
Hello Latif,
Yesterday, I was just asking the question’s you answered in this video. Very cool, just trying to get to the soccer ball quicker. Thank You!!
Nicky Shane
May 20th, 2010 at 8:52 pm
Great work.
May 20th, 2010 at 9:01 pm
Hey Latif,
I am in the same boat as A. Pounsett in that I currently own a copy of version of CST. Is version 2 all new? Is there a discount for coaches that already own CST version 1?
Thx.
May 20th, 2010 at 9:53 pm
Hi Latif I have been preaching the stuff you are showing for 50 years and you are very good with your explanation.
May 20th, 2010 at 10:59 pm
I have a bottom bantam who recently pr’d with a 14.76. She has not run a sub 15 in a month since her pr. She is one of the top eight in her division when she is right. She runs fast in practice but cannot seem to be consistent in the meets. She says she gets nervous which causes her to run slower in meets then what she does at practice. Any advice?
May 21st, 2010 at 1:01 am
I think your input is very helpful. I just purchased your dvd set. Your video posts are Very unselfish…I agree with your assessment that backside mechanics kills speed. Realistically, sprint form modification requires patience & lot’s repetition. I really think the 10000 rep rule come into play to break these bad backside mechanics habits– and when runners get into competition the old habits seem to creep in again… On another subject, do you have in recommendations on the 2-3 weeks leading up to big meets?? I am currently focusing on training 400 meter sprinters & want to know a good workout approach leading up to big meets.
thanks & keep up the great & unselfish work
May 21st, 2010 at 9:31 am
Latif
You are a great teacher-coach.
May 21st, 2010 at 9:39 am
GREAT VIDEO! This is much clearer in explaination & demonstartion than some of your prior samples. I agree with Gordon de Snoo on the video footage w/ voice over being helpful. I’d actually like to see some Split Screen video if you have that capability then the comparisons would be plain as day.
Also, like A Pounset stated above, I have purchased both CST & CPD and would like to continue to be a student of your training philosophy & techniques. A discount for version 2 would be nice OR I’d suggest creating a CST Supplement Package that addresses New Info from CST2 (like an Upgrade).
Again, GREAT INFO…keep it coming.
May 21st, 2010 at 12:09 pm
2. Coach Hurvie – The ‘pawing’ issue is certainly debatable (like just about everything.) The reason I don’t teach it is because I find it causes athletes to plantarflex the ankle and causes foot strike to take place out in front of the center of mass causing a braking action and placing inordinate amounts of stress on the hamstring. By teaching the ‘drive down’ action and cueing athletes to try and keep the ankle behind the knee as long as possible (like with the lead leg in the hurdles), it prevents athletes from overstriding and because horizontal velocity is naturally going to cause the knee angle to open up on its own, I don’t think we are restricting stride length or the ability to apply force to the ground. Finally, on a more personal level, I was taught ‘pawing’ in college because that’s how it was taught back then and I shredded my hamstrings.
May 21st, 2010 at 12:10 pm
7. Tracy – I always start with linear speed. Deceleration and lateral movement is of limited value if an athlete can’t accelerate since all those moves are predicated on acceleration.
May 21st, 2010 at 12:15 pm
8. Errol – 1. My first method to address that issue is to improve hip mobility. It could be as simple as the athlete having such a tight piriformis that it pulls the toe out. But I’d have to see the kid train to make that assessment. 2 – This could be due to tight adductors or some other mobility issue. But I would just focus on cueing proper range of motion in her drill work and get on the girl to make a conscious effort to do it correctly despite how awkward it feels. A lot of times I find that the issue is as simple as lack of focus.
May 21st, 2010 at 12:17 pm
10. Gordon – You’re right, I talk too much. I even used my watch to try and keep it quick, but when I get another idea I go off on tangents. I’m trying to get better! I agree with your ideas on how to set things up. That process is more how it’s done in CST2. For this video, in truth, I didn’t want to spend the hours clipping that together and my video guy was working on other issues. But you raise good points.
May 21st, 2010 at 12:19 pm
11. Adrian – CST customers can keep an eye out from me on Friday or Saturday. But in truth, even with some redundant drills and exercises, there is so much new stuff in this program I don’t think you’ll feel like you were taken advantage of. Either way, I’ll hook it up.
May 21st, 2010 at 12:21 pm
13. Cody – Awesome! I know how many HS sprinters out there have terrible coaching, so if my videos and articles have helped you improve in spite of your coaching, that makes me very happy!
16. gridirondad – See my response to #11 above. Also, check this link: http://tinyurl.com/CST2FAQ
May 21st, 2010 at 12:24 pm
18. Dewayne – Kids who get really nervous simply need their experience to be reframed. And that starts each day in practice. You must constantly compliment her on her progress and improvements and, especially at that age, make her races about execution of certain skills, not time or placement. That way so she goes into the meets with a different agenda/plan and with more confidence in her ability. The reason my kids run so fast isn’t just about the # of repeat 200s or fly 30s. I get them to believe things about themselves that they didn’t think were possible. That, my friend, is the key to the whole game. (Of course it starts with knowing which workouts to write.)
May 21st, 2010 at 12:27 pm
19. KC – You’re absolutely right, repetition and deliberate practice are the keys to mastery. Your reference to the 10,000 hour rule is also entirely valid. (It’s also a great book!)
The workout approach leading up to big meets, to me, is more about what you’ve been doing all season than coming up with magical workouts at the point of the season your sprinters should already be in shape. 2-3 weeks out, the hay is in the barn. At that point, your workouts are race modeling and based on getting the athlete’s legs fresh and having them feel confident about their ability to execute the race plan and finish the race strong. I believe ‘peaking workouts’ are overrated at the developmental level.
May 21st, 2010 at 12:31 pm
21. S Spadafino – I agree with your assessment and, again, that’s how it’s done in CST2. It’s just like CST1, but with more of a seminar feel to it. I just didn’t have time yesterday to edit all that video,do voiceovers, render it, etc. You’d be surprised how long it takes to put together a simple video like that.
Keep an eye out for an email from me in regards to CST customer discount. I think once you see CST2 you’ll understand why I had to do it the way I did and you won’t feel like the overlap information is a cut and paste job. Because if it was, I would have released it a long time ago and it would have made my life a lot easier!
May 21st, 2010 at 2:18 pm
I would like to send Latif an email but am unable to located his contact information. Can you provide his email address?
Thanks
May 21st, 2010 at 3:15 pm
31. Daryl – I’ve reached the point where I no longer make a real attempt to respond to emails because I just can’t handle the volume anymore. Your best (only) option is to post your question/issue here in the blog. This is where questions get answered, if they’re going to get answered.
LT
May 21st, 2010 at 5:13 pm
Hey Latif,
I was just wondering how much one on one training is with you. I am not near the point yet to be able to afford this or make the trip, but I am sure by August I will be able to. I would like to change some of the minor things I am doing wrong and some other imbalances in flexibility and muscles in my body. If you could toss me a brief email to let me know your policy with this, it would be greatly appreciated. (assuming you have my email from this post.)
Thanks
May 22nd, 2010 at 2:05 pm
I just finished watching the 90+ minute video, and was very excited by how you verbally cue your athletes, and your inclusion of training energy systems. I had the great opportunity once to hear Brooks Johnson speak about how he incorporates energy systems into training his athletes. I also remember him discussing the same principles of force application that you discussed in your video. My question however, is: what do you feel about athletes training barefoot when possible (not always so in Minnesota, or Massachusetts)? Coach Brooks discussed how wearing shoes too much causes atrophy in the muscles of your foot, and if you want to cut time how you should strengthen the muscles of your feet in order to apply more force (downward and backward) on the track causing you to move faster in the opposite direction (Newton’s 3rd Law).
May 23rd, 2010 at 9:53 am
33. Kingston – I’m answering this publicly just to attempt to minimize the flow of requests that I get like this one. Due to my time constraints, I am not available for 1:1 or small group training. As I commit to doing a camp or speaking at a seminar, I will send out an email. But otherwise, I am not taking on any new clients.
May 23rd, 2010 at 9:56 am
34. Brooks Johnson is the man. No doubt about it. In regards to barefoot training, I completely agree with him. Weather permitting, I try to incorporate as much barefoot training into practice/s as possible. I’ve started to do much more with this over the past year or two.
May 23rd, 2010 at 6:32 pm
24 – Latif, thank you for the tips. Will focus on the hip mobility and cueing the girl while doing drills.
We are about to commence our winter conditioning and strength training, so it may be a good time to focus on correcting these issues.
Would video’s of the lad training be of any good? Otherwise happy for you to come to Melbourne to check it out personally.
Waiting to get my hands on the CST2.
Thank you for your feedback.
May 24th, 2010 at 7:53 am
I’m still laughing when you cracked on how football players run and the fact that they don’t do ab work. I swear everytime I see football workouts these guys actually think they are running like Carl Lewis when in comparison with track athletes they run like Emannuel Lewis.
May 24th, 2010 at 9:36 am
KB – I try to restrain myself from being sarcastic and usually do a pretty good job, but that one slipped. Most would say not to encourage me. But I respect your ability to follow up Pookie/New Jack City comments with the ever elusive Emmanuel Lewis reference. Hilarious.
May 26th, 2010 at 1:25 pm
Latif – thanks very much for this and the rest. One toe-off cue I use instead of the ‘flick the heel’ you suggest (and I’d love to take credit for coining the phrase, but chances are I stole it from someone, somewhere) is “HIDE YOUR SPIKES.” I tell my athletes that, if I’m running along behind you, I don’t want to see the soles of your feet. Don’t show me your spikes. I find it accomplishes the same thing, and doesn’t cause their eyes to gloss over the way they do when I use words like ‘dorsiflex.’ If you like it, use it!
May 28th, 2010 at 7:20 am
very simple and easy to understand. I will start with the 9-12years old. although HEAD coach claims to be a sprinting specialist there are no feedback, now he is worried that “flying angels” broke his 4×100 & 4×200 records at the Gibson relays that seemed impregnable. it’s not just running fast but a proper application of “Newtons law of inertia” will give you records.
May 29th, 2010 at 9:48 am
Hello, Latif Thomas, Thank-you for the lesson. This is so enlightening. This will help my coaching. Also, it teaches me to sprint even faster. Thank-God that you are teaching us the correct way. I wish that I knew this in High School. We were taught all wrong. Happy Memorial Day week-end- Sincerely G. Johnson
June 7th, 2010 at 11:32 am
Latif you are a generous kind-hearted man. Im looking to move for my son to have a better high school track experience. WHer do you coach? do you have a ring on that left hand?
hmu,
Maman
June 7th, 2010 at 1:32 pm
JG Jumps – Great cue. I’ve already stolen and used it!
Maman – Why thank you! Compliments are always welcome! I coach in Massachusetts, but just left my last school due to philosophical differences. However, it appears that the next program I go to is a private school meaning student-athletes who attend the school come from many different towns in the area. That’s pretty much the only way you can work with me.
Oh and no, I do not have a ring on my left hand.
LT
June 8th, 2010 at 8:44 am
coach thomas this is the very best i have ever heard or seen anyone explain how running should be done you break it down just like a good teacher should break a home-work assignment down I am really glad you are sharing you ideas with us one of the guys im trainning is really amazed as i am of your work i know that i can become a better coach and my kids will become better sprinters by by learning and listening to what you have to offer i reccommend this to all coaches in highschool and college and most pro level God bless this is great stuff
June 8th, 2010 at 8:38 pm
latif i used to run in high school which was in 82 and we did our sprint work but just listening to your video tips i’ve learned so much about mechanics that ive tried a few of your tips and i must say im begenning to understand that its not about running fast but running with proper form, I just started running after 28 years, im in the masters div and my event is the long jump, when i first started a few months ago i was jumping 15 to 17 feet now im jumping around 19 to 20 feet just by appling your tips, thank you for the advice. Doug H
June 13th, 2010 at 8:28 am
Hi Coach Thomas – I was forwarded this video by a high school football coach and enjoyed your video tips. I’m a 46 year old female distance runner. I’m wondering…any advise for me?
June 14th, 2010 at 9:40 pm
Sorry for sending twice. Had to make some corrections!
Good info. Just reinforced what’s taught in your programs. I understand the cons with the butt kick drill. The fatal flaw message brings that home. What are the pros to this particular drill. Maybe you can do a session on explaining to us how to relate the various drills to the mechanics of running to our athletes. I really get the feeling these young athletes have no idea how these drills relate to running. I feel in their minds they believe they are doing them to “get in shape”. Personally, I’ve taken your advice and try to explain how everything they do relates to good running mechanics. To hear your explanation on how butt kicks, cariocas, A skip and run (although these you’ve hit pretty hard) etc emulates a particular phase of running would be extremely helpful.
June 17th, 2010 at 2:44 pm
erin – what is it that you’re looking for?
Tony – I’ll be putting out a video on that topic in the next couple of weeks, so stay tuned.
June 18th, 2010 at 5:37 pm
All I can say is WOW !! The way you broke down the mechanics and the rational on sets and times makes total sense. Thank you.. I think we all have been drilled on sets and reps being taught in a incorrect manner that we’ve all missed the boat
June 19th, 2010 at 2:26 pm
Latif,
I am a sprinter in the 12th grade. this past track season I tore my hamstring at the beginning of the season. I had gotten this treatment called ACP. It was very successful. I only can do jogging now. I am officially allowed run full speed in August. How should I go about getting my speed faster than I was before my injury? I’ve talked to my coaches but they didn’t help to much. They said wait til next years track season but I don’t think thats the best thing to do because i am running out of time.
June 24th, 2010 at 7:37 pm
I have two boys who just finished their Jr. year in HS and are multi-sport athletes. (football, basketball, track) both ran 50 sec (plus a few tenth’s) this past year in the 400. I think this may help them achieve the sub 50 status next year. I like Barry Ross’s stuff as well. Any further hints? Coach Fred
June 28th, 2010 at 11:02 am
Danny: I’m not a big believer in rehabbing hamstrings (in sprinters) by slowing increasing intensity over longer distances. Because running slow will not help you get your speed faster than it was before the injury. I use a method I stole from the late Charlie Francis where we start out with short acceleration work at 80-95% and progress in volume and distance as the body is able to handle it. Because the runs are so short, you won’t build the velocity to place strain on it (if your technique is good, otherwise it could make matters worse) but you’re getting your speed work in and improving your patterning which is really the only way to get faster.
So I would start my hamstring injury kids with this workout:
1 – 2 x 10 x 10m with a walk back recovery and a long deceleration zone.
Once the athlete can do 2 sets of 10 x 10m accels with appropriate levels of comfort, we’ll go:
1 – 2 x 10 x 15m, etc.
To me, that’s a more effective plan than waiting till next season or pointlessly jogging repeat 200s at 65%.
Fred: Certainly they’ll get faster with improved running efficiency and skill. Barry has some good things to say about intensity in the weight room and a speed based model of training. Not sure what kind of ‘hints’ to give, though you’ll certainly get all you need in Complete Speed Training 2 and/or Complete Program Design for Sprinters.
June 28th, 2010 at 8:51 pm
Great job Latif, I coach that technique, I am a stickler on sound, effective mechanics. Keep up the great job, some Wisconsin coaches asked me about having you come and speak to them, I let them know about the effective job you did while in Illinois this past January at our clinc at my high school…Oak Park….God bless
June 30th, 2010 at 9:36 am
Dear Latif,
Although I am an American who grew up in the US High School track scene and a product of a major university track programme, I have been a volunteer track coach here in England now for many years. As you may now coaching here is purely voluntary, especially at the grassroots level, and you do it in your spare time. Athletics are not delivered at the school level, it is all through the club system. I train female middle distance runners at the Windsor, Slough, Eton & Hounslow Athletics club, which is one of the UK largest athletic clubs. As a volunteer coach I have done a lot of research to help augment my coaching training through UK Athletics but your information has been the most valuable. As a coach of middle distance runners my major challenge is poor mechanics. I have learned so much from your programmes but this video was brilliant. I am constantly searching for verbal queues to help the kids implement what we are teaching them. This video was the one of the ingredients I was missing in my teaching. I knew that heal movement on the recovery cycle is critical but I did not understand where the heal needs to cross the verticle plane of the body. This video was perfect and I am always thankful for your support. I have not written before but just could not let this go by without saying thank you.
Cheers, Charles Croft, Buckinghamshire, England
July 5th, 2010 at 1:12 pm
Hey Latif,
I just graduated High School and am going on to run in college at the d1 level. My Coach always teaches us about proper Biomechanics like arm drive, driving your knees and turn over, but doesn’t always talk about heel recovery. I’ve had massive issues with shin splints to the point where I did almost 90% of my training this year in the pool and I think my lower body biomechanics were to blame. I still had nice times as I improved from a 53.0 in the 400 last year to a 51.0 and our lead leg in the 4×400. I ran a lot of 200’s in dual meets after I had already run a 400 that meet and was still in the low 23’s. But my issue is that I am pretty tall (6′2) weigh only 165 and I seem to be in the air too long and also have a slow stride rate as a result. I think that if I can focus on the step-over-drive-down and also flicking the heel vs “pull running” with an elongated heel recovery then I can reduce the shock on my shins as well as get faster. I agree with this video as well as your 400m video I watched. I run the 400 exactly like that. Once I get to train on land I’ll be able to really put up some times. Thanks Latif.
-Pete Larmann
July 9th, 2010 at 11:02 pm
Hey I’m a high school track runner whose thinking about running the 400, I don’t have a coach right now because im still out of school, but I wanted know if this is the same way you’d run the 400, because I can run this way for a 100 or 200 pretty well, and I do feel the difference, but its really hard to keep it up for the 400. Plus it easier and faster if I just run the same way as I used to. Please let me know, thanks -Will
July 13th, 2010 at 7:42 pm
Im interested in a private speed camp for both of my daughters (10 & 11). This is their 1st full year of track and hasnt gotten a good base on the proper sprint mechanics i.e block work , drive phase , max velocity , speed maintainance ect , ect. Both are injured now and are going through growing pains . Who would you recommend to help me out with this ?
July 14th, 2010 at 12:00 pm
Will: Watch this video: http://www.athletesacceleration.com/how-to-run-the-400m-video/
JB: Don’t know where you live, man.
July 14th, 2010 at 10:38 pm
Latif,
Do you think a slight change in bio mechanics that I posted above would help me reduce my shin splint injury from recurring? Sorry I didn’t really ask in my prior post. I just don’t want to over compensate and ruin my natural speed.
-Pete
July 15th, 2010 at 7:57 am
Pete – a change in mechanics will likely reduce shin splint issues, but I would start with adding more ankle mobility work and foot prep/proprioception exercises and barefoot work to your program. shin splints are generally an overuse injury and strengthening that area *before* the problem starts is the first and simplest solution.
July 17th, 2010 at 10:25 pm
Thanks Latif,
Do you have any exercises you would specifically recommend? It really confusing trying to understand what some doctors blogs say when I google it. I figure you have better understanding and experience with this kind of thing in your coaching with high school runners like myself.
-Pete
July 27th, 2010 at 5:46 pm
I like your videos im a sprinter at TSU..My best time is 10.20 and 20.73….I was a 3time Jr college all american..This was my 1st time in D1 track and it was not good…So i was looking for anything to help me get back to my old self and get better..Your videos are real good..I would love to come workout with u and you could help me out
August 13th, 2010 at 6:14 am
Great info. Your first ‘poor’ video is exactly how my son runs (has good, but not great speed. He is 12 and not going to be a ’sprinter’ (most other sports). Do you have a shorter program without dvds on ‘relays’, starting from blocks, etc. as we won’t need these-though I am sure they are very good…
August 13th, 2010 at 12:25 pm
Kurt – This is the program you are looking for:
http://www.CompleteSpeedTraining.com
August 20th, 2010 at 9:13 am
I agree with you all the way on.I see this a lot dealing with young athletes, I stress good mechanics all the time. There are tenths of seconds being lost in every step which will result in running slower times. Younger athletes feel they are running slower with proper form. I show them the videos and explain the proper way. During practice I’ll time them their way then I’ll time them with proper form. They are amazed at the difference in time but they like the fast feel that they get with the back kick motion. Some get develop it and advance others don’t well you know what happens to them. Good job with one!
P.S.
What is overstriding? Is it to much forward movement or is it to much backward?
August 25th, 2010 at 2:35 pm
Good evening Latif,
I have been watching some of your videos lately with great interest as ever. I was very happy to hear/read from other CST1 customers about possibility for a reduction on CST2. I am a masters athlete, 42 years now and I bought CST couple of years ago. As because of recurring achilles problems, not serious because I cut training immediately to not get it worse I haven’t been running that much lately. But I maintained weight training (also have Underground secrets to faster running by Barry Ross) and keep up the strength with deadlifts etc.
Because I know my age, I set myself a challenge to go for a 7 sec 60m indoors.
Unfortunately I haven’t gotten further so far than just a couple of acceleration 20m’s runs and have a little hip soreness.
I am looking forward to CST2 and program design (like 12 weeks for 55m – 400m runners).
Could you maybe spend a topic/video on how to treat/prevent achilles problems, usually degeneration issues? I currently started the eccentric training from Alfredson, to regain good tendon structure.
Could you also maybe dedicate a topic for like 12 week training prgramme for 60m indoors? Thank you very much in advance Latif. Kind regards, Thomas
August 25th, 2010 at 2:58 pm
Hi Latif,
Great video. Even though you have a lot of explanation (some say you talk too much), this time is good because you show the mechanics in the same time. Good point that one should run with proper form also in slower 75% runs.I must say that it feels like a grace when running with good form. I remember once running on a treadmill in a gym that actually good go to 23 KM/h speed and by running with proper mechanics, it feels as running with such grace ( forgive me for not saying it better maybe). From the first CST I still use the A-March, A-skip half A-run and A-run as a warm up practice. It is great for achilles tendon warm
up. This video is great because of this example. I also try to view and figure out the running mechanics of the great ones, like Usain bolt. To me it seems that he is using/practicing this very proper running technique. Or remember like Clyde Hart said, all the action should take place in front of you. So no backside mechanics. Kind regards, Thomas
August 26th, 2010 at 1:30 pm
Your post states ” Complete Speed Training volume 2: How to Build Champion Sprinters goes on sale this Monday, May 24″
How do I view the on sale Price?
August 31st, 2010 at 5:20 am
am a 400 and 200 runner and i want to add 100 metres to it .pls help me coach.i have been seeing you put out some books for alyheletics.pls help me become a great althelete.coach i need your help serious sir,goodbye
September 1st, 2010 at 10:40 pm
I just noticed that your sale date was for Monday, May 24. If the sale price is no longer available, when are you going to run another sale? I truly need your program for my two children. Currently your regular price is not affordable for me at this time. After looking at a few of your other post,I seen one that stated you were offering the CST2 for $177. Will you be offering this special pricing again.
I would love to purchase this program in preperation for Indoor Track. You cues and tips are great, but there is so much information that I lack. I was sharring some information with a personal trainner (track coach $50/Hr)and she was supprised that I knew so much information about track. (only 2 months of info from your site) I am learning a lot from your tips and I know that your program will enhance my childrens career.
Thank you in advance & thank you for your reply.
September 3rd, 2010 at 10:30 pm
WOW, awesome
I notice that U.Bolt also run in this way, am i right?
September 8th, 2010 at 8:31 am
Latif,
I have recently been introduced to your website and training techniques by a fellow track and field coach and have found your information and knowledge of training is excellent. I coach at a school just north of Pittsburgh, PA. I am also a speed and agility trainer with a master’s in ex. phys. and have been operating my own business for the past 11 years.
I viewed the video on the “fatal flaw” of sprinting and absolutely agree with everything that you said. I would simply like to add some food for thought, so to speak, even though your knowledge of speed training is probably superior to mine.
I noticed in your original example of the fatal flaw, that you had a significant forward lean at the waiste. This forward lean, as you know, will cause an athlete to strike more “heal to toe”, as the center of gravity is in front of the hips. Based entirely on physics, the athlete has no choice but to overstride in order to compensate without falling on his/her face. Tall posture with “knee drive” helps to eliminate the “backside mechanics”, generates a more powerful stride, helps to facilitate heel recovery, creating a short lever and enables the foot to strike the ground below the hip instead of in front it, eliminating the “breaking movement” that overstriding causes. I used to look at athletes who did not have good heel recovery and asked them to suck the heel up to the back of the leg (same concept as flicking the heel to the back as you said). I found that in most of these athletes, lack of knee lift or knee drive was the mechanically inefficiency, more often than not. When placing the emphasis on knee drive, the knee essentially pulls the lower leg and ankle joint over the knee of the supporting leg very naturally, though emphasis still needs to be made on heel flick as well. After viewing your concepts, I will now teach both methods, but obviously I will incorporate the concepts individually and one at a time. Much of my postural work such as sprinting tall, knee drive, etc., I teach just below max speeds and individually so that the athlete can focus on his/her own technique and so that I can provide individual feedback more easily.
Thanks very much for your information once again…I would like to make personal contact with you one day soon. Networking and learning from other people is a great help to people in our profession!
Sincerely,
Dale Boring
Get FAST Camps
September 10th, 2010 at 6:27 am
Dear Latif
Thanks for the video.
What amazed me is you said coaches allowed their athletes to run heel to toe. When I first started in the 70’s my coach always watched us warming up and made a point of checking our running style for at least six runs. “On your toes!” is ingrained into my mind even now. I have noticed it is something that I have not seen any coaches do in a long time.
My current interest is recreational running in the more mature athlete, and none of them run properly thanks to the shoe manufacturers.
Unless you are running properly in the first place, you are never going to get the results or enjoyment that running can offer.
Yours sincerely
Steven Booth
September 22nd, 2010 at 8:02 am
With my 12 year old, I get this point across by referring to it as being in the marching band. I acted like an overly-zealous drum major, and got a good laugh and he got the point. I stopped all runs except very short work, mostly on hills, or with short hurdles (12″). Warmed up with walk-marching over short hurdles, then to faster marching, then fast. Warmed down by essentially reversing that – and focused on technique. I want him leaving the session with proper technique on the brain. With each workout, I increased the length as the right muscles and coordination developed.
He also learned from this how important core work is, and I get no more whining about ab work. We also found dynamically stretching the hips before, during (between reps) and after the workouts to help.
Thanks for pointing out this flaw. I am still operating on my memory of the first DVD set that I foolishly loaned to a friend. Don’t loan it, recommend it is my advice.
October 18th, 2010 at 9:34 pm
I appreciate the videos youve made concerning sprint mechanics they have been very helpful to me and i have seen immediate improvements in my 40. However i have been trying to figure which is better between the step over drive down technique, and the step over sweep thru technique which i have also found to be affective. If you ever have the time could you make a video comparing and contrasting the two styles that would be great.Maybe even a 40 yard dash video lol.
Thanks
November 10th, 2010 at 9:36 pm
Thanks Latif,this is the main problem with my 9yr old. Back mechanics. What exercises can u recommend we do on our own. Thank,keep the good info coming. She runs with Quam Bomb track club in San Diego Ca, check out the web site sometimes.
December 3rd, 2010 at 9:23 am
Greetings Latif, I have tried your speed techniques and they work. Some of
my athletes get it and some don’t. This is because they have been program and conditions in the wrong way to sprint.I am reprograming the track team to this
new way of training. We will be successful and we will surprize all of our
competitors by beating them!!!! Always be great and thanks for the information!!
December 3rd, 2010 at 4:12 pm
Hi Latif.
I enjoy your coaching video’s generally they are very good.As a T.F. Coach,fitness instructor & teacher,I feel that you are talking far too long before demonstrating.The ideal way (for me anyway) especially when dealing with young people is to talk a little,then demonstrate, talk a little then demonstrate.This method helps keep the athletes more focused,rather than long winded explanations where the intended audience can easily switch off.All I can say is for you to perhaps try the above method of teaching/explaning and see if it works for you.Keep up the good work.Kind Regards from Jeff Barnfield,New Zealand.
December 7th, 2010 at 11:36 am
Jeff: I do talk too much. But my presentation style in a video on my blog aimed at coaches is certainly not the same as my style at practice.
December 31st, 2010 at 9:51 am
Wow. This video and the comments it triggered have thoroughly changed my perspective on sprinting. “Flick the heel”=”Hide the spikes”, the unspecified but provocative dangers of the high knee and butt kick drills, the braking tendency of typical backside mechanics…all of this is new to me, a 30 year old man who ran track in high school and now sprints as an amateur. I also have the problem one commenter referenced of my right foot turning outwards, possibly a result of a tight piriformis and the need for great hip mobility, as you said.
Thank you for your work!
January 4th, 2011 at 9:04 am
Good Morning coach, My son is coming off a hamstring injury and has gone threw rehab.He ran in his first meet since June outdoor season ,he ran on the 4×200 indoor and ran a 23.6 i would like him to be able to run a 22.5 indoor but a 22.0 or 21.56 by outdoor and a 50.89 indoor and a 49.56 outdoor what kind of workouts should he be receiving to reach those goals or are they really realistic goals? Please help help him.Thank you coach also will you be giving any clinics in Pennsylvania or near by?
Thank you,
Coach Lou of M.A.N.T.U.A. Elite tc{ MOLDING ATHLETES NEIGHBORHOODS TO UNITE ALL}
January 5th, 2011 at 9:26 am
I’m not convinced by Loren Seagrave’s concept of “dorsiflex off the ground.” One of the problems with this idea is that it can cut into the athlete’s ankle extension.
It also needs to be said that the white paper he wrote proposing this concept was based on the mechanics of Asafa Powell, and Asafa Powell alone- neither Tyson Gay or Usain Bolt dorsiflex off the ground, and they run fast. Tom Tellez preaches the exact opposite of this philosophy (he is not a negative footspeed freak) and he had a bucketload of fast athletes.
In addition, Charlie Francis states “It’s what you do on the ground that counts, not in the air” so this is by no means a slam-dunk non-controversial approach. Seagrave mechanics are much different than Tellez or Francis mechanics, and different than Pfaff’s too, even though they worked together for a good while.
January 6th, 2011 at 8:41 am
coach lou: Hard to say without knowing the extent of his situation. I will not be doing any clinics in PA this year. I’m speaking at conferences in WI and MA and will run clinics in MA this summer.
January 6th, 2011 at 8:46 am
Jimmy Jack Funk: I like a man that can appropriately quote from the legends. And, my response to your statements is that all these guys are right…and wrong. But that’s the same with just about any opinion in life.
I don’t think Seagrave is wrong just because it may limit ankle extension. That is a kinesthetic awareness/coordinative issue that must be worked through by the athlete. It’s also a physiological fact that dorsiflexion *after* toe off shortens the lever and allows for quicker/more efficient recovery mechanics. I work with HS kids and know full well what happens when kids are passive after toe off:excessive backside mechanics and minimal force application which, among other things, leads to shin splints and other injuries.
That said, I don’t disagree with what you’re saying. The important thing is you study all these guys and can make your own decisions on how and what to teach. I’d be willing to bet you’re pretty successful as a coach because, as I’m sure you know, most coaches, at least at the HS level, don’t even know who any of those people are. Great, great post.
January 12th, 2011 at 10:16 am
I am not sure that I like the angle at the elbow when you sprint
January 12th, 2011 at 12:08 pm
Adam Letham: I know you’re a Big Time coach and that is excellent. I congratulate you on all your successes. But if you want to share an opinion, share it. Say what the technique should look like in your opinion. Don’t just make a random comment that doesn’t teach anyone anything. That is not what this site is about. That said, I’m too lazy to go back and watch a video I posted 8 months ago. My arm action isn’t perfect. I don’t compete anyomore. I have also changed the way I teach arm action since posting that video as I saw, and stole, a better way from Tom Tellez. But, by all means, let’s hear your way of doing things.
LT
January 16th, 2011 at 9:20 am
Dear Latif,
I am mainly a 400m runner. My 400m pr is 52.87, yet my 200m pr is 24.05. According to my coach, this is not normal as normal someone running 52’s should be able to run 200m in under 24 seconds easily. My main question is, since speed endurance is obviously my main strength when it comes to track and field, and the season starts in 3 months, should I just do workouts aimed at 100m sprinters, as it would boost my speed? Since my endurance is already up their, it doesnt need much attention in training.
Thanks in advance,
Krish
January 16th, 2011 at 11:07 am
I agree with what you said about sprint tips. I’ve got concerns about a training schedule for my boy and girl athletes who come out for track following a winter sports season. Our March and part of April are cold here in sandusky and I need a sequential work out from the first of March through April (or longer) Our first meets are at the end of March. We’re trying to develop a 400 group and not place some of them with distance or just keep them with short sprinters. Any help would be appreciated.
January 17th, 2011 at 7:02 pm
big news, I just saw Shelly-Ann Fraser on tvj sports in a clip doing temporal runs and she land heel first. imagine with perfect technique flow-Joe record would have gone. she sure is a fast runner Tyson is a sprinter
January 18th, 2011 at 7:14 pm
Krish: If your speed endurance is good, I would make it even better. Add some more pure acceleration work, etc., but why sacrifice what you’re good at to work on what you’re not that good at? I believe in building on strengths, not trying to turn weaknesses into relative strengths.
January 18th, 2011 at 7:16 pm
Dennis Mateyka: I don’t believe in cookie cutter programs so can’t really lay it all out for you when I don’t know your kids. What workouts you need to run is up to you as the coach to work your way through. That said, I recommend the following programs:
1. http://www.completespeedtraining2.com
2. http://www.completeprogramdesignforsprinters.com
January 19th, 2011 at 8:59 pm
Hi im a middle school runner wanting to go from the 400m to the 800m this year.
I know the mechanics work will help me but from your videos what should I focus from for the 800m? Does most of this stuff work for the 800m anyway? Should I focus on the 400m stuff and build off from there?
Thanks,
DT
January 25th, 2011 at 10:12 am
The information that you are providing is proof that you are a blessed young man. Your willingness to give will allow for you to continue to receive the blessings of God in your life. Thank you for the sincerity of your presentations. I am looking forward to the success of this years team with the application of this information. I will continue to pray for your continued success, prosperity and good health. Thank you again for being obedient to your calling in life.
Until that time. . .
Coach Raines, Silverado HS, Victorville, CA
February 12th, 2011 at 7:28 am
Latif, what is your most affordable program in which you discuss hip mobility? Thanks!
February 14th, 2011 at 11:39 am
Rick P.: When all is said and done, Complete Speed Training 2. But if you move quick, you can get a huge discount on it:
http://www.completetrackandfield.com/wisconsin
April 8th, 2011 at 5:59 am
I love the videos and have been using it with my hurdlers. Do we want our hurdlers to get that same knee hieght on the step over or does it need to be slightly less?
May 20th, 2011 at 7:50 pm
OK, so gotta ask, even though you said it was another topic for another time… Why don’t you teach high knees or butt kicks? I personally never use butt kicks due to that same hamstring curl type activity, but a ton of coaches I know swear by it. I’m definitely interested in hearing your thoughts on those drills.
Thanks,
Dee
July 5th, 2011 at 1:43 pm
Hey Latif, great video n the mechanics of running. I learned a thing or two. Would you please analyze my running technique in this video (I’m the one in the green and white vest and came 3rd) http://www.youtube.com/watch?v=DjIhwQXFnAo
Thanks
July 5th, 2011 at 3:34 pm
I have registered to attend the clinic @ the end of the month I would like to know which airport i should fly into
July 5th, 2011 at 4:06 pm
coach Rolle: Fly into TF Green Airport (PVD)
July 5th, 2011 at 4:26 pm
Good post, I agree on the fact that over-striding occurs, top of that the transfer of force through the back system negates the full effectiveness by applying a ‘handbrake’ to effectively working with upper body force. Inefficient.
July 5th, 2011 at 5:33 pm
Hi Latif
Reference your reader Krish
Great coverage, as i have come to expect from a coach who puts a lot into his preparation, reading some of the letters from your young athletes they all seem to have the same concerns when running 400 metres, as a former international i can only agree with your comments about not concentrating on enhancing a specific weekness, but they must build on their strengths and improve on their weeknesses, anyone who is running 52 seconds over 400m and 24 over 200m is moving in the right direction, i would look at modifying weight sessions during winter training, to improve strength for acceleration, also in season make sure when all your work has been done for your endurance, do not make the mistake of overtraining and leaving all your quality work on the training track, make your sessions quality short and sharp and never over 150 metres.
I wish this person every success in the future, we are not all blessed with dynamic speed but with hard work you can dip under the 50 barrier believe in your strengths and keep working on those areas that need the most work, to run a 48/50 seconds 400m you need to be able to run consistently 22.5secs / 23secs for your 200m.
At my peek i had PB’s of 46.4secs 400m and 21.2secs for the 200m, so concentrate on good technique and quality strength and endurance work and you will be a good 400m runner, no place to hide in the 400m so all your work has to be quality and training sessions well planned.
Best Regards
Vivian Rees
July 5th, 2011 at 9:11 pm
Hi Latif, I used to follow Seagrave then saw Tellez and one of Seagraves old athletes present at a conference, went back home and had a look at both and then settled on a biomechanical model. I also support much of what you say, teach and show however after researching movement mechanics and getting hold of some biomechanists footage I have found that heel recovery limits the speed the swing leg femur moves throughthus I started focussing more on swinging the knee forward in that 45 degree plane split. I do however teach knee clearence and drive down through the ground and the active toe off you mentioned, I also have found that before most athletes can perform these drills accurately they need to have greater pelvic stability, especially female athletes whom tend to have greater pelvic angles in the anterior plane (greater than 14 degrees in my estimation) which really prevents the quicker movement and forces more rear side mechanics, great movie and teaching though,not a criticism at all and heaps better than much info out there.
July 8th, 2011 at 12:34 am
Morning Latif, excellent and informatif as always. Be carefull when demonstrationg the correct biomechanic of the foot / heal movement that the hands not go in to the dog claw movement, specially when demostrating the A – Run (red t shirt demo)the drop of the hands are more visible than actual step over drive down technique.
July 8th, 2011 at 7:30 am
Hey LT: Great stuff as usual let me know when the mastermind crew is kicking off! Shane has been working with Gabe Saunders from BU since Marc had to avoid training him due to NCAA minutiae. Gabe is doing great work. Let me know when if you are in New Orleans or Dallas this month. Trying to hookup with the legends Shilstone, Seagrave, Bommarito while I’m on the road. Be in Wisconsin for the game Sept. 10th Alum Reunion. Love to talk about training & the hill…Thx for all u do…Nick
July 8th, 2011 at 1:54 pm
Everything you demonstrate is great but your terminology is not. We must teach using all the proper techniques and terminology. Just as a quickness and speed are different so is pushing and pulling. Muscles only work by contraction. So when you are driving that foot down and back you are doing this through the contraction of glutes and the upper hamstring. Physically and biomechanically that foot is being pulled into place. Just as in the back side recovery the heel is being pulled into the butt by the contraction at the lower end of the hamstring and the thigh is being pulled up by the hip flexor complex and a stable vertical hip placement through a strong core.
Visualization is a very quick way to teach concepts because it involves multiple sensor inputs using more brain capacity. So by using the proper terminology AND techniques the student develops a better neurological response. These are minor things just as the, ironically, previous post talks about hands. The reality is that that in most championships that is all the difference between 1st and everyone else, just a minor mistake.
July 19th, 2011 at 11:15 am
I’m so glad to hear about “The Fatal Flaw”in running because there is so many runners in the Baltimore metro area that can run,but can’t run if you know what I’m saying.If you were to check the times of runners coming out of this area it would reflect there abnormal way of running.And when you try to talk to the coaches they don’t want you interfering with there runners or the cave man technique of coaching.Not saying I have all the answers but at least my runners can spot a runner who has little or no technique or are poorly train.Your information is timely and reinforce my philosophy on training runners.
August 23rd, 2011 at 2:22 am
Hello, I was wondering if Latif/you could explain to me how his/your sprinting technique could help a basketball athlete because basketball is a non linear sport. However, an athlete does of course sprint during a game, but there are no phases such as digging compared to a sprinter coming out of the blocks. So what insight could you provide on this dilemma? Does a Basketball athlete result to going straight to top speed mechanics or digging then driving in smaller intervals of time or what? Could you also analyze Carl Lewis’s technique in the following video. I would really appreciate it. He looks to have too much back side mechanics but his turnover and reaching in the froint looks okay. I;m extremely naive on the matter.
http://www.youtube.com/watch?v=RwNw6zT2s-U&feature=youtube_gdata_player
Thank you
September 21st, 2011 at 3:56 pm
You know, I see a lot of these flaws in baseball players running the 60 yd dash. You should create a
Booklet specifically for baseball/base-running.
December 9th, 2011 at 8:37 am
This is great information, I have been competing every since I was the age of seven and have learned a lot. I recently graduated from college and I’m serving as a track coach at my high school alma mater. These concepts are the same exact concepts in the same manner that I stress to my high school runners and can contest to everything you say as being true. And I tell the football players that want me to train them for speed all the time that I don’t know why but football players, who do not possess a track background, have the worse running mechanics. They all seem to run, what I call “drag-legged.” Those football coaches should allot 4-6 weeks before the season to let a track coach train proper mechanics and speed and agility. Anyways, didn’t meant to talk your ear off, I can talk about track all day! Good job!
December 10th, 2011 at 11:38 am
This is a great video. I have watched it several times since it was posted in July and will re-visit it throughout the indoor season and again during the outdoor season. Good stuff as usual Latif!
July 31st, 2012 at 11:25 am
Hi Latif:
I just wanted to ask a really important question for me, Ive seen the start of usain Bolt and Asafa powell and i noticed that they kind of drag their leg on the first and second steps, is this right or not? Ive research a lot on this topic and i found another coach that talks about it and he says that in fact it is better to drag their leg because of shorter distance movement. I just wanted to know what you think about it.