Latest / The Gill Athletics Track and Field Connections Podcast / #139: Gill1918 presents Vince Anderson "Acceleration Training Part 2" from Tampa Bay/USF Clinic

Transcript

#139: Gill1918 presents Vince Anderson "Acceleration Training Part 2" from Tampa Bay/USF Clinic · The Gill Athletics Track and Field Connections Podcast

• 0:00
  Welcome to the Gill 1918 Project, a podcast series by
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  coaches, for coaches powered by Gill Athletics.
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  Think of this as the Ted Talks of track and field coaching.
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  Short, insightful, and packed with valuable strategies to help
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  you grow as a coach. We'll bring in the once a year
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  track clinic straight to your ears daily.
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  Interested in creating your own episode?
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  Everyone's welcome to participate.
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  Check out the show notes below For more information.
• 0:23
  Now let's get into today's topic.
• 0:28
  If that goes well, we'll go to a four point start in day one.
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  We'll let him get in a four point position and it because
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  remember I gave him a 5 minute tutorial about how far their
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  feet should be apart and that their show that their hand
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  should be below their shoulders. And you notice she's not.
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  There's nothing in this that is accidental.
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  Everything in here is scripted and very deliberate.
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  She's not behind the starting line.
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  Her front foot is on the starting line, but not her
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  hands. There's a reason for that
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  because we're teaching them to just focus with me.
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  Please. Just on the pushing, dear.
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  Don't worry about all that other crap like I'm teaching you how
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  to be violent here and push as hard as you can.
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  So this is exactly like the other except for being a Crouch
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  stance. She's in a four point stance and
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  it looks exactly the same except for the originating position.
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  So second week we're going to start with a three-point stance
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  because that it does something very important.
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  The three-point stance is important because it anticipates
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  the posture that we're going to be in when we run the four by
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  one. Now I know it's only the second
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  week of practice and I know it's September 15th, but we're going
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  to be doing 4 by 1 relay practice and we're going to be
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  leaving the line like this. So get used to it.
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  They don't know that they have to be told.
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  So this is exactly like the four point stance, except we're going
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  to use a trigger hand going back and come out like we do running
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  the relay. So that like I say.
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  So this is Week 2. Then the next thing we do later
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  in that week, now that we've established the three-point
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  relay stats, we're going to do our accelerations, but we're
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  going to do them in the relay zone just like we taught you
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  now. And even though it's Week 2 and
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  we're not going to do relay practice for another 8 or 9
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  weeks, we're going to Start learning how to accelerate in
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  the four by one in the second week of practice and get in a
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  whole hell, a lot of reps of that.
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  So you know exactly what we're doing when the relay practice
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  comes around. We're looking ahead.
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  So she's staying there, we're pretending she's running lane 4,
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  she's staying in the outside of the lane as she would in the
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  race. She's accelerating from a
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  three-point stance. There's not a baton insight,
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  There's not another athlete insight.
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  But damn, are we getting some good work done because we're
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  going to use this soon. It's coming.
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  Get an idea in your head about what's going on now before we
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  introduce starting blocks into the acceleration process, I tell
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  them I speak these words. Today we're introducing metal
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  into the acceleration. Do not change your aggressive
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  pushing. Don't let the presence of metal
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  blow your mind. I speak those words.
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  Load your pedals. It set.
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  Your feet have to go all the way back into the blocks, not not
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  touching your blocks. The blocks are there to be
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  pushed against with your feet. Motor set versus sensory set.
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  That is, anticipate your movements.
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  Do not anticipate the gun. That's a whole lecture unto
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  itself. I won't spend too much time on
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  motor task. When you go push into the
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  pedals, just like when you do a vertical jump, you push into the
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  ground and the ground throws. You push into the pedals, the
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  pedals will throw you. Do not step out of your pedals.
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  Push into them with as much jam as you can.
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  And then we review the purpose of the start.
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  What's the purpose of the start? To push yourself violently into
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  a tall Sprint posture. Failure.
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  To achieve a tall Sprint posture failure.
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  Abject failure of the start. Now a block is present, but
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  we're not going to get down with it.
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  We're going to do a rollover start.
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  So notice the front pedal is on the line and there's a reason
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  for that. The blocks aren't behind the
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  line, the front pedal is on the line.
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  And that's not an accident. It's deliberate.
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  And this is great because now we can kind of roll into that and
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  those who are sort of timid, and there's a lot of these people,
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  those who are kind of timid. Well, I knew this was really
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  afraid to really kind of push as hard as I can.
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  This gives them a little bit more of a chance to do it
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  because if I can rock back and then roll into it, I have a
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  little bit of forward momentum that I can use and kind of learn
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  what it's like to really kind of open up and push a little bit.
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  So she's going to rock back and kind of just roll over that
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  pedal and push off of it. And it's a pretty good result.
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  And people who are sort of a little bit timid to push out of
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  their blocks, this is a really helpful step.
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  They can kind of begin to feel like what that is a little bit
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  because you cannot push too hard.
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  See, that's the thing. I've never told an athlete you
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  push too hard or too long. I've never been able to say
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  those words. I want to, but I never have.
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  They always push too short or not hard enough.
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  You can't over push. So after doing that, now maybe
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  I'm in week four or five and we go to 1/2 start and what you do
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  there is I'm going to hold you in the half start position where
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  your ankles are basically ankle to ankle.
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  And then when I drop you, you're not just going to fall, You're
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  not just going to fall like you're helpless.
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  You're going to counteract the fall.
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  You're going to push into your pedals and, you know, overcome
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  gravity and push yourself up. And that wasn't great because
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  she kind of fell down a little bit, but that's the idea.
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  So now we're going to put the front toe, the front pedal on
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  the start line. And now for the first time we're
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  coming out of blocks with off, you know, from a four point
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  stance. And it's taken us 5 weeks and
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  notice hands still aren't behind the line.
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  Again, deliberate. The front pedal is on the front
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  line and she only has the front pedal.
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  We're not giving her the back pedal.
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  She hasn't earned both pedals yet, just the front one.
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  Pretty nice acceleration though. OK, so in every stage of
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  learning, always remind the athletes to push into the blocks
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  just as they push into the ground.
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  Keep doing the same aggressive push as you add blocks
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  complexity. So now we're doing the exact
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  same thing we just did, except we add the back pedal.
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  Now she's doing a four point stance from blocks with both
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  pedals. Hands are not behind the line.
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  And let me just add Snowson Coach Dab's presentation.
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  Every set he sees. He isolated on a few set
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  positions before he clicked the videos In the set positions of
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  Aldrich and OF Gonzalez, they were perfect.
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  They were righteous. Like a set position looks a
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  particular way. This is a really nice set
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  position. Her shins are parallel, her
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  shoulders are over her hands, her front knee is flexed at 90.
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  Like if that's not present, there's nothing you can do with
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  it. It has to look like that.
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  And everyone who's in a good set position, they all look the
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  same. So there's a universality to the
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  proper set position that you have to achieve.
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  So make sure you know what that is.
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  If we have a little time leftover at the end, I have a
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  fun little exercise to go through if we have time here.
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  So now she's coming from both pedals.
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  It looks really good coming right along.
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  And now, so we're out to Week 6 to 8 and we've kind of earned
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  our way through this progress. And so now we're going to go
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  both pedals and we're going to, you get your hands behind the
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  line and you can now address the start line and get in line up
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  behind the start line because you've kind of moved through
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  this pretty well. And so grossly the front pedal
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  should be two Step 2 pigeon steps from the line and the back
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  pedal should be 3 pigeon steps to the line.
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  And then you sort of fine tune it if you have really small
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  feet, it's two and three. If you have average size feet,
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  it's really like 1 7/8 to 2 7/8. But that's a ballpark figure.
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  You shouldn't have these tiny little block settings like the
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  block settings. They're they're pretty far from
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  the line because you have to nice be big and nice and open to
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  be able to apply force optimally.
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  So the number one problem, I don't know why this is.
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  And if I get into my little exercise after this, you'll see
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  this. Don't know why I go to high
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  school meets and I randomly just let's look at every high school
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  athlete who comes up and does a warm up start and I'm looking at
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  them 9 out of 10 people have their blocks set too short.
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  I don't know why, like occasionally you'll see someone
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  with their blocks set too far, but for some reason everybody
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  crowds the start line and doesn't give themselves enough
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  room. And it's a huge problem in
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  acceleration because if like football players, you're all
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  bunched up in these tiny little positions running your 40 yard
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  dash, you're eviscerating your ability to apply big forces and
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  you're killing your acceleration.
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  You got to have room to get big and violent.
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  And so you better have your blocks set right because if you
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  don't, you're just hurting yourself.
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  So understand how to set blocks. So now we're behind the line
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  finally in a four point stance, both pedals.
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  Now let me just Add all of these.
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  You saw where she had her spikes on.
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  OK, It doesn't matter. If you're doing this in flat,
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  that's fine because you can have great accelerations and high
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  intensity accelerations in your flat.
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  What matters is the intentionality, the awareness,
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  the posture and the force application.
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  That's what matters. You can do it in the grass, but
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  they should all look like this. It's not the shoes that makes
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  the Rep, it's the athlete that makes the Rep with their
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  intentionality and their understanding of what they're
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  trying to do. They're trying to push as hard
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  as they can, not as hard as they're used to.
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  They're trying to find new levels of effort through this
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  pushing process. Oh, now one thing that you'll
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  see, this is just good sound bio mechanics.
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  Your acute chin angle and acute torso angle at touchdown are
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  characteristic of acceleration. What does that mean?
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  That means that all the way through the acceleration
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  process. The relationship of this torso
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  to this support support shin remains together all the way up
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  the track. Wherever you are in the
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  acceleration process, the angle of the torso and the angle of
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  the striking shin are the same. So if I'm at this body angle, my
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  striking shin is at that angle. If my body angle is here, my
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  striking shin is there. Those are absolutely acute and
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  aligned all the way up the track.
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  That's characteristic of sound bio mechanics and every great
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  sprinter in the world lines up that way.
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  So that was kind of it. I appreciate it.
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  Any questions? Sure.
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  Now this was totally unscripted, but boy was it educational.
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  Not surprising because everywhere I go I see the same
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  thing. Sorry.
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  OK, yes or no? Marginally, no.
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  She's a little close, but it's not terrible.
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  Yes or no, That's a yes. He's look, here's his foot one
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  his front foots 2 feet from his. He's he's fine proportion his
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  his toe, his his back ankle is his front ankle is too open, but
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  his back foot's fine. So he he's OK and his foot
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  notice his toe here is basically at his heel.
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  So he's OK, It's fine. That's a that's a negative.
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  Now. There was no scripting.
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  I just simply next person up. I just what you're doing at the
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  high school, the next person up, I'm just take Nope, no
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  editorializing. I'm just taking the pic.
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  This is what we get. This is what it is and it's no
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  different in Florida than it is, or I could go to, you name your
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  place, I can go to Canada. It's going to be the same thing
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  because people don't know how to start.
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  They don't, they're not taught. People, coaches think, well,
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  whatever they come to me with like I'm good, I'm rolling with
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  that. And you can't do that.
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  Like there's a way to start and your people need to start,
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  right? And it's not hard to teach.
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  And you see a lot of this, this guy, here's his foot length.
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  He's 1 1/2 feet from the start line.
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  That is crazy. Not good.
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  He's compromising himself badly. He's way too close.
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  His front knee is open more than 90.
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  Like it's just not good. Way too close.
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  Her, her shin can't even go parallel to the ground.
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  Pass it like she's way too close.
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  There's her foot length. She's about 1 1/2 feet from the
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  line. 1 1/2 of her feet from the line.
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  Not going to work. Yeah, there's her foot length.
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  She's 1 foot from the her front pedal is 1 foot from the start
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  line. That's why she looks like that.
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  I don't know Why is everybody so close?
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  Like why don't we make it? Why are we airing away from the
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  line? No.
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  Well, we're going to get bunched up to it like both are wrong.
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  We want to be right, but like, why do we air so close to the
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  line? Good or bad?
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  I mean good, yes or no? He's too close, way too close.
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  He's too close. He's front handed and he's he's
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  about to tip over there. That Porsche.
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  No, that's the world champion 2017 at 400 meters.
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  It's Phyllis Francis. But certain things are present.
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  Good spacing, shins, parallel shoulders over the hands, hips
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  higher than the shoulders, front knee stone cold. 90 degrees. 95
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  is fine too. 90 to 95 is fine. Don't want to be less than that.
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  Don't want to be more than 95, needs to be there.
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  Now, one of the reasons and all these things go together, one of
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  the reasons that she can't have her front knee at 90 is she's
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  too close. She can't, she's so close to the
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  line, she can't even move her knees to the proper flexion.
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  Yes or no? Yes, very nice.
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  And guess what? North Texas guy, U&T right
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  there. See.
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  Well her spacing is fine and her front knee is fine so I think
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  she's a yes. Not bad.
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  That's right. I agree spacing might be OK but
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  he's not he's he's he's over. He's his.
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  His front knee is way more than 95°.
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  Yep I agree. So thank you very much.
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  Any questions? Yes doesn't.
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  OK that's easy to see in your fine tuning.
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  Have them do 2 and 3. Remember, if your feet are
• 20:02
  small, 2 and 3 is going to work better if you have normal sight.
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  It's really about for people with average feet.
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  It's really about 1 7/8 to 2 7/8.
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  If your feet are really small. Like I coached the world
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  champion, I coached this 100 meters and 100 hurdles for the
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  world champion decathlete in 2003.
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  He was 66, but he had small feet, but he was three and two.
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  So a person of average proportionality will be like 1
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  7/8, two and 7/8. But check it out at two and
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  three. Start there and if they're too
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  close, move them back. Do do the fine tuning with your
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  eyes, make them get to the right set height.
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  And if they're too brunch, move them back.
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  So 2 to 3 is a good gross, quick, fast way to ballpark it
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  because as you saw in this film, most people aren't even close.
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  Like they're not even in sniffing range.
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  So just by getting them in the ballpark, you enormously help
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  your people. And then there's always a little
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  fine tuning can be done to get it precisely correct.
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  Yes, next first. Yes, ma'am.
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  How do you introduce antique accelerators?
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  Oh, so just first you don't worry about it.
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  You, you teach them like sprinters first.
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  And then when you have some stability and some
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  understanding, then you tell them to drive.
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  Is it a person who takes 8 steps?
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  OK, drive exactly as they do in the 100.
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  For the first four steps, there's no difference.
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  And then cut down. So but you have to start and get
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  a vocabulary and a movement sequence kind of established for
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  the flat 100. Then you introduce it into the
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  hurdle concept. Always do it in that order.
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  Don't teach them as 100 hurdle approach and then do it the
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  other way. Go the 100 meter approach and
• 22:01
  then the 100 hurdle approach. Anything else?
• 22:03
  Yes Sir, yes I think that's great and most this is what I
• 22:16
  have found are all athletes of equal coordinated ability?
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  No, but a person of average coordinated ability can push
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  into both pedals. If you have a kid who is not
• 22:29
  motor aware who is has very poor kinesthetic skills, you might
• 22:35
  have to remediate them by allowing them first to push off
• 22:38
  the front pedal and you can. Here's what you see a lot of and
• 22:41
  it's a huge problem, particularly when blocks aren't
• 22:44
  present. And you see it a lot in
• 22:46
  football, which just drives me just bat shit crazy is you
• 22:51
  cannot accelerate off your back foot.
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  OK, you can accelerate off your front foot or you can accelerate
• 23:00
  off of both feet, but you can never push off your back foot.
• 23:04
  It's a problem that is rampant. So if you see them accelerating
• 23:09
  off the back foot, that's a huge problem.
• 23:11
  So make sure it's one or the other.
• 23:19
  Yes, Yes Sir. And again, if it's a person who
• 23:23
  doesn't move very well, just then ask them to maybe push off
• 23:26
  their front pedal until they kind of get comfortable and then
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  sometime down the line when they're more stable say OK now
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  just give it a try pushing off both feet now but they've
• 23:36
  already stabilized kind of off the front foot.
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  I try to get stability first before I ask for more
• 23:42
  complexity. Also, do you have any training
• 23:45
  advices for athlete shooting his hips through all that horizontal
• 23:50
  plane after blocks? Yes, I think just push longer
• 23:56
  into his pedals. People who have whose hips go
• 24:00
  too horizontally, they're like, OK, they're exactly the same
• 24:04
  people who in the weight room won't get to the top of a power
• 24:08
  clean. This isn't the top of a power
• 24:10
  clean. That is, they're not extending
• 24:13
  fully. If they extend fully, their hips
• 24:16
  will go in the right direction. They're prematurely stopping
• 24:19
  their upward Dr. and push to gain quickness, destroying their
• 24:25
  posture and never getting in an upright position, so they have
• 24:30
  to push into the pedals longer. To those people, it feels like
• 24:35
  they're standing up and that's OK.
• 24:40
  Let's take the last question here and then we'll move into
• 24:42
  our coaches panel. Yes.
• 24:43
  Yep. How do you go about?
• 24:45
  Queuing pre thinks in the block for developmental athletes.
• 24:50
  Well, for OK, great question. You should inhale yourself to
• 24:54
  set and you're doing a Valsalva maneuver.
• 24:56
  So two things, two aspects when we're running this direction,
• 25:12
  OK, what a lot of athletes do set, they front load, all the
• 25:20
  weight goes on to their hands. OK, a few athletes set,
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  everything goes to their back feet.
• 25:29
  OK, this is how set is set. Your back feet load into the
• 25:37
  pedals hard and as your shoulders stay over your hands.
• 25:43
  So you're you're not unbalancing, you're you're
• 25:46
  balancing yourself by being loaded in both directions and
• 25:50
  you're pretensed like you're ready to play, like you're
• 25:53
  pretensed ready to go anticipating your movements,
• 25:59
  which is to push into the pedal. So another way to say that is
• 26:02
  don't anticipate the gun. You you kill yourself by saying,
• 26:07
  and this is very important. When I hear the gun, I'm going
• 26:11
  to push with both feet into the pedals.
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  That's different than being in the set going.
• 26:17
  The guns are going to shoot now. It's going to shoot now because
• 26:19
  then you're only guessing and you're losing anyway.
• 26:22
  So anticipate your movements and balance yourself as you load.
• 26:29
  Let's. Give it up for Vince Anderson
• 26:32
  guys. Hey gang, Mike Cunningham here.
• 26:36
  Hey, I hope you enjoyed this episode of the Guild 1918
• 26:40
  Project series. It's really my mission, my
• 26:43
  passion to bring you massive amounts of value and I hope this
• 26:47
  one hit the mark. The Guild 1918 Project is really
• 26:51
  dependent on you if for you to build your own episode, to hear
• 26:55
  your voice, to have your voice heard you have something to say
• 26:58
  and teach other coaches out there.
• 27:00
  So please get a hold of me, e-mail, text message, Twitter,
• 27:05
  smoke signals, get a hold of me and let's help create your
• 27:08
  episode of the Guild 1918 Project.
• 27:10
  Hope you enjoy today, they will see you tomorrow.