How To Get FASTER at BLOCK STARTS | Noah Lyles
Summary
TLDRIn diesem Video-Tutorial wird die Technik des Blockstarts für Sprintläufe detailliert erklärt. Der Trainer zeigt, wie man die Schritte zum Blockfinden zählt, die richtige Positionierung der Füße auf den Blocks und die richtige Körperhaltung beim Setzen ins Gesicht findet. Er betont die Wichtigkeit von korrekten Positionen und des korrekten Einsatzes der Blockpads, um ein Maximum an Kraft und Geschwindigkeit zu erzielen. Zusätzlich werden Tipps für die mentale Vorbereitung und die Ausführung der ersten drei Schritte nach dem Start gegeben, um einen schnellen und effizienten Start zu gewährleisten.
Takeaways
- 🏃♂️ Die Blockstart ist ein umstrittenes Thema, da es viele verschiedene Ansätze und Konzepte gibt.
- 👟 Die Blockstart-Technik kann individuell variieren, aber es gibt allgemeine Grundlagen, die helfen können, schneller zu werden.
- 🔍 Um die Schritte für die Blockstart-Position zu finden, sollte man zuerst die Vorder- und Hinterbeinigkeit bestimmen und dann entsprechend Schritte messen.
- 🎯 Die Blockposition sollte so eingestellt werden, dass der Hinterfuß auf der zweiten Markierung liegt und der Vorderfuß auf der Linie.
- 🤸♂️ Die Hände sollten angewinkelt sein, um beim Auslösen des Starts eine starke Kraftübertragung zu gewährleisten.
- ✋ Die Hände sollten angespannt sein, um eine starke Verbindung zum Block zu haben und den Start zu unterstützen.
- 🦵 Die Beine sollten angewinkelt sein, um Kraft und Elastizität beim Start zu gewährleisten.
- 🏋️♂️ Die Blockstart-Technik erfordert eine gute Körperhaltung, um eine schnelle und wirksame Ausfahrt zu ermöglichen.
- 🧠 Ein wichtiger Aspekt des Blockstarts ist die mentale Vorbereitung und der Gedanke, dass die Positionen korrekt sein müssen, um eine gute Leistung zu erzielen.
- 🏁 Die ersten drei Schritte nach dem Start sind entscheidend und sollten kraftvoll und lang sein, um den schnellen Start zu unterstützen.
Q & A
Was ist das Hauptthema des Videos?
-Das Hauptthema des Videos ist die Blockstart-Technik für schnelleres Laufen.
Warum wurde das Video erstellt?
-Das Video wurde aufgrund einer Umfrage in der Community erstellt, die von den Mitgliedern angefordert wurde.
Wie findet man die richtige Block-Position?
-Man beginnt mit der Ermittlung der Vorder- und Hinterbeinstellung und zählt von der Grundlinie aus Schritte, um die richtige Position zu finden.
Welche Tipps gibt es, um die Block-Position zu messen?
-Man kann Finger oder Spikes verwenden, um die Abstände zwischen den Schritten und dem Blockpad zu messen.
Wie wichtig ist es, die Block-Position korrekt einzurichten?
-Die Block-Position ist sehr wichtig, da sie die Leistung und den Start des Laufens beeinflusst.
Was bedeutet es, den Block 'zu laden'?
-Das Laden des Blocks bedeutet, dass man das Knie in den Winkel drückt und gegen das Blockpad presst, um Spannung zu erzeugen.
Wie sollte man die Hände auf dem Boden platzieren, wenn man in die Blocks geht?
-Man sollte die Hände vorne platzieren und leicht vor die Startlinie lehnen, um schnell zu sein.
Was ist der Unterschied zwischen einem guten und schlechten Blockstart?
-Ein guter Blockstart beinhaltet korrekte Positionen und Spannung, während ein schlechter Blockstart durch falsche Positionen und mangelnde Spannung gekennzeichnet ist.
Wie wichtig ist die Mentalität beim Blockstart?
-Die Mentalität ist sehr wichtig, da sie den Fokus und die Konzentration während des Starts beeinflusst.
Was sind die Schlüsselaktionen, die nach dem Start zu beachten sind?
-Die Schlüsselaktionen nach dem Start beinhalten, die Beine stark und lang zu schlagen, die Schienen parallel zum Laufband zu halten und Geduld zu haben.
Wie kann man die Effektivität des Blockstarts verbessern?
-Man kann die Effektivität durch Übung, Anpassung der Technik und Beachtung der richtigen Körperpositionen verbessern.
Outlines
🏃♂️ Einführung in den Blockstart
Dieser Abschnitt des Skripts stellt die Grundlagen des Blockstarts für schnelleres Laufen vor. Der Sprecher erklärt, dass er trotz der vielen verschiedenen Ansätze und Konzepte, die in den Blocks involviert sind, seine eigene Methode zeigen möchte. Er betont die Bedeutung der Community und der Interaktion mit den Zuschauern, die durch das Liken, Abonnieren und Kommentieren unterstützt wird. Der Sprecher führt dann durch die Schritte zum Festlegen der korrekten Blockposition, einschließlich der Bestimmung der Vorder- und Hinterbeinstellung und der Platzierung der Blöcke entsprechend der Schrittlänge des Athleten.
🔍 Detaillierte Anleitung zum Blockstart
In diesem Abschnitt geht der Sprecher auf die Techniken zur Positionierung der Blöcke und des Körpers ein. Er erklärt, wie man die Blöcke setzt, die richtige Körperhaltung im Blocksatz einnimmt und die Hände auf der Startlinie positioniert. Der Sprecher betont die Notwendigkeit, eine starke Verbindung zwischen den Blöcken und den Muskeln des Athleten aufzubauen, um eine schnelle und wirksame Startbewegung zu ermöglichen. Er diskutiert auch die Bedeutung der Körperhaltung und des Körpergefüges im Blocksatz, um die maximale Leistung zu erzielen.
🎯 Fortgeschrittene Techniken und mentaler Ansatz beim Blockstart
Der dritte Abschnitt des Skripts konzentriert sich auf fortgeschrittene Techniken des Blockstarts und den mentalen Aspekt des Startvorgangs. Der Sprecher diskutiert die Bedeutung der korrekten Körperhaltung und Bewegungsabläufe während des Starts, um eine schnelle und effektive Ausfahrt aus den Blöcken zu gewährleisten. Er betont, dass der Start nicht perfekt sein muss, aber die Positionen müssen korrekt sein, um eine erfolgreiche Leistung zu erzielen. Der Sprecher schlägt vor, geduldig zu sein und die Schrittlänge und -tempo individuell anzupassen, um die beste Leistung zu erzielen. Schließlich hebt er hervor, dass ein guter Start die Grundlage für ein erfolgreiches Rennen bildet.
Mindmap
Keywords
💡Block Start
💡Baseline
💡Front Leg / Back Leg
💡Finger Measure
💡Set Position
💡Tension
💡Propulsion
💡Shin Angle
💡Mental State
💡Execution
Highlights
Introduction to the episode on improving block starts
Community involvement in deciding episode content
Importance of finding the correct step length for block setup
Method for determining front and back leg positioning
Using fingers as a measurement tool for block placement
Ensuring the back block pad is higher than the front one
Technique for securing the blocks in place
Personal routine for getting into the blocks
Proper loading of the block to create tension
The importance of leaning forward for a faster start
Creating tension in the body for a powerful start
Proper angle and position for the glutes and legs in the set position
Mental approach to the start and the importance of good positions
Execution of the first three steps out of the blocks
Maintaining shins parallel to the track for efficient movement
Mental state and the significance of a good start
Conclusion and invitation to watch the next episode
Transcripts
what's up everybody welcome to another episode of how to get faster today we are going to be doing
the block start heavily requested I wasn't really going to do this because there's so many different
elements to blocks and there are so many different ideas and Concepts that go into it but I was the
just like hey I might as well do it my way if you guys like it great if you don't you know continue
doing it the way that you've been doing it for everybody who's joining us please like subscribe
comment we have a great Community Center where we update you on everything that's happening guys
if you don't see videos going up usually we've made a post in the community tab talking about
why that's happening and we also get great ideas of what videos to do next this has actually been
sponsored by a poll we've done in our community tab so if you want to have another idea of what
video we should do next on how to get faster make sure you are checking out the community
tab all right back to the blocks guys we have a beautiful pair of blocks here you know they're
a little Dusty I've had them for a little long now you know Omega was one of my sponsors and
they were nice enough to give me a pair of blocks so I've used them from time to time anytime that
I'm getting ready for a diamond League even got my name on it's kind of cute you know it's nice
and all but what a good is a pair of blocks if you don't know how to use them first thing that
we're going to talk about is actually how to find your steps um I've been using this method since I
was in high school again this is not perfect but there's a good Baseline of how to find it first of
course you're going to find out what your front leg is and what your back leg is starting from
the Baseline right here we're actually going to put our heel on the back side and count out from
the Baseline now that's one step that's two steps we're going to end up doing three for
the back that's three all right now as you great now that our great grounds keeper is done mowing
the long we can begin again all right again from the Baseline right here we're going to put our
the back of our heel on the line we're going to count out three steps this is of course going
to be for our back foot so that's one step this is two steps there's three now as you get more
comfortable in finding what your uh your block setting is you can use your fingers or maybe you
just like using a tape measur but I always like to use my spikes because that's the easiest to
do when you're in a tight situation so you know come out here and then what I'll do is I'll use
two fingers because I know that two fingers is the distance between the third step and the block pad
so I'll just put two fingers in there Jack why don't you come over here and get a look at this
it's kind of hard to see from that far now come on all the way over here oh there you go so what
you going two fingers scooch it up a little right there and that's about two fingers give or take of
course then I'm going to make sure that the back pad is on the second Notch now every block pad is
different they all have different angles as long as you make sure that the back one is higher of
an angle than the front one you're fine then we're going to move on to our front step again starting
with the back heel that's one now'll place another one down that's two and we're going to move that
one up right on the line again each block pad is different this usually this has about a pinky
width in between but it doesn't really matter it's not that big a deal going to secure the blocks
in nice and tight there we go all right now we're going to get into the fun things we're going to
actually get into the blocks everybody has their way of getting into blocks some people like to
jump some people like to shake out their legs you know whatever squat down you know I have my whole
routine but right now we're just going to get the blocks backing my feet up into the blocks
making sure that some part of my shoe or spike is touching the ground that is something that you
know as you get higher and higher in the Sports World they will tell you that you need to do ah
as you can see we're in the block then you got to start putting your hands down oh wow this track is
hot it's burning my fingers hot okay we're going to woo that's hot taking me back to my old days
when you aaou had to sprinkle water on the track to make sure you put your fingers on it got all
right now that we got our water down cuz the track is hot today we're going to go we going to back
into it you're going to put your first foot in now when you put your back foot in you're going
to want to actually load the block when I say that it means I want you to get that knee down into the
angle and push into the block pad I don't want it to be passive I want you to push into there
and lock that knee down when you bring your knee down I want you to feel tension between your foot
and the block pad like you could push off of it at any moment and you're going to do a slightly
similar thing to the front pad it's just not going to be as strong because of course there's
nothing to really uh lock it into on the ground really but you still should feel like you could
push off the pad going to put your feet you put your hands down my bad you're going to be leaning
forward now a lot of people will get caught up and leaning backwards like this cuz it's comfortable
it's comfortable back here we're not here to be comfortable here to be fast so you need to be on
top or leaning in front of your your hands and the starting line and as we go into the set position
these hands right here they should be locked and loaded there should be tension throughout this
whole part of your body it should be going from your fingertips all the way up through your arms
through your shoulders and a little bit through your back because that's how much tension here
you're pushing through it's not budging when you come up you're going to still pushing into the
pads I want it to feel like you are trying to make sure that there is as much tension between
the block pad and you and your glute so when you're coming up into your set position from
your calf through your hamstring through your glutes that should all feel like you're pressing
against something because you are pressing against this block pad when that gun goes off you're going
to press against the block pad Propel yourself forward so again you're going to come up into
the set position now there is always a special area where the glutes come up and they need to
be there's going to be a point where it's too low if it's too low your black your back is going to
look flat so you don't want it to look like this and you're not going to get anywhere like that but
you also don't want it to be too high you don't want to look like like this when you're in your
set position there should be an angle between your leg right here in your glute should be a what most
coaches call a 45° angle going into the track and this leg should be bent if you have a straight
leg like this when you go into your set position that is wrong you are not going to get any power
from that leg that leg is basically just there because it wants to look cute if you think of
your legs like a spring when does the spring jump up when it's just all straight or when you prush
down on it and let go and it jumps into the air that is how you have to think of the blocks and
your legs and your body as you are coiling coiling yourself into these blocks so again you'll come in
make sure that this is locked and loaded because you're pushing into the pad the back and you're
keeping it there using your knee you're leaning forward on top or in for or forward over the line
you go into set position and what I like to do is breathe in and as soon as the gun goes off
you breathe out and guys that is the first part of the blocks I know it's crazy that's just all
the first things the first things before you take your final first step I'm only going to talk about
the next three steps though now going into the next three steps because they are part of the
blocks so the gun is going to go off you're going to be pushing against or better yet
I'm not going to use the word push because that insinuates that it's something that's
going to take longer than it needs to you're going to strike the back pad and
as soon as you strike the back pad you're going to strike the front pad and that's
going to propel you forward you're going to take your first step and you want it to be
powerful and I want to say long but that's my qword truly these are ke wordss you're going to
have to find for yourself I don't know what the length is your coach is going to want and I don't
know how quick or how far he's going to want you to go but whatever you find to be your keyword
that is what you need to think about in your first step and your second step and your third step so
TR for me since I Am Naturally very fast with my turnover speed which is how fast I can put down
and pick up my legs I have to think be patient so I'll come out and I have a very powerful and long
patient step and then I'll come out and I'll do the second one now while I'm doing these again my
shins are going to be very parallel to the track a lot of people might come out of the blocks I'm
going to take a long jumping step you'll think it needs to look like that but by doing that when you
come out of that step look at where you're at your head's up your shoulders are up the rest
of your body is up you know and as you look to the left and the right everybody else is going to be
down here shoulders down the track head down the track momentum down the track Shin angles down the
track when you've done that big jump your shin is up in the air it's going up into the air instead
of down the track your shins and your um ankle up in the air it's not helping it's the wrong energy
you want everything going down the track and you don't need to be up tall until you're probably at
35 40 m down the track the last thing we're going to talk about is just the mental state again the
start is the start does not have to be perfect it just has to be your best as long as you remember
that you have to have good positions the rest will take care of itself you cannot have a good
race with bad positions you can only have good races with good positions and the your body will
naturally start running faster all right everybody that's the block start I hope you've enjoyed it if
you want to hear more stuff go check out our video on how to run the 100 and hopefully you'll be able
to get some things beyond the first three steps on the blocks all right guys we'll see you next
[Music]
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