theory sprinting

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• Leerjaar 4

Today

1. Inroduction
2. Methode
3. What is important if you want to start correct?
4. How does Dafne Schippers start?
5. How does Usain Bolt start?
6. compare
7. What do you do next time you start

Introduction

Question: What can Dafne Schipper improve in her start compared to Usain Bolt?

Before we compare:

• Why is a good start important?
• How do you start
• How does Dafne Schippers start?
• How does Usain Bolt start?

What is Usains Bolt record on the 100 m

1. 9.57
2. 9.58
3. 8.57
4. 8.58

A good technique:

• less chance of getting injured
• faster and further
• big lenght of steps
• Look up (straight forward) 
• Shoulders straight, makes it easier to breath
• Light, on the ball of your feet 

What is Dafne Schippers record on the 100m

1. 9.81
2. 9.82
3. 10.81
4. 10.82

Respitory 

• Hyperventilate, body is overwhelmed low oxigen
  
• Breath normally, gives you a steady patern
  
• Breath thrue your abdomen, gives you more oxigen, which is better for the brain, heart, lungs and muscles
  
• Don't do too much, over stimulate
  
• If your body posture is correct (straights and long) you can have more oxigen
  

Phases of sprinting: 

• initial contact (stance)
  
• take off (stance)
• Initial swing (swing)
• Mid- swing
• Terminal swing

methode

• Look at the images
• What is important when you start 
• Analyse Dafne and Usain
• More examples

What is important when you start?

What do you think is important when you start a 100m sprint

Starting blocks

• Front leg 2 feet (as in the lengt of your own feet) and back leg 3 feet
  
• tweak them a little until it feels okay
• set distances
• Start in lane

What are the names of the starting positions

1. Standing, flying, crouching
2. Standnig, benching, bulleting
3. Standing, crouching, 3 points block
4. Benching, bulleting, 3 points block

On your marks

• Back leg 90 degrees with the floor
• front leg parallel with the floor
• Arms shoulder with, finger tips as a bridge on the floor
• Lean in with your shoulders

get set

• Bottums up
  
• Waist presses up and out
• ball of your feet or in blocks
• Front leg : 90 - 100 degrees
• back leg: 120 -135 degrees
• Look at the floor and puss forwards

 

go

• push your feet out
• stretch up
• body is in 45 degrees
• knees u, arms up
• your steps should go faster and the should increase lenght
• First 20/ 25 meter is still low

How does Dafne Schippers start?

voorste been paralel

achterste been goede hoek

schouder naar voren leunen

Goed 

fout

bijna goed

improvements

 

• back leg a bit forward, its good, but not perfect
  
• shoulders can lean in a bit more
• front leg good, can change, but good

hoek voorste been

hoek achterste been 

goed 

fout

verbetering 

• voorste been bijna perfect
  
• achterste been 120-235 garden 
• hoger -> leunen

gestrekt achterste been

lichaam 1 lijn 

hoek voorste been 

goed 

goed 

fout

deels goed

Improvements

• Could be more lined out
• Lift the knee higher
• She should be out of her block
• Body is 43 degrees

How does Usain Bolt start?

phase 1 

(on your marks)

• Back leg
• shoulders
• cannot lean in more
• front leg 

phase 2

(get set)

• back leg is to the max
• front leg is too far
• He is tall, so he is high up
• it is harder to strech out 

phase 3 

(go)

• Body is in one line
• back leg is slightly bend
• front leg is almost parallel with the back
• body in 40 degrees

What can Dafne Schipper learn from Usain Bolt?

1. stretch the back leg more (phase 3)
2. lift feet from the floor
3. take more distance in the blocks
4. Lean in more

Next time we are out look at

• front leg and back leg
• body position
• shoulders and hands
• body position

Make sure to help each other

explosiviteit = 

Questions?