Anchoring the Ankle 2.0 This thread discusses the first seven steps...
Sprint Science@spikesonly
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Mar 18, 2025
~2 min read
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Anchoring the Ankle 2.0
This thread discusses the first seven steps in sprinting, focusing on each step and what the research and best coaches are doing.
Developing a stable plant without committing too much energy and time means you have to be wise about the big picture. 🧵
This thread discusses the first seven steps in sprinting, focusing on each step and what the research and best coaches are doing.
Developing a stable plant without committing too much energy and time means you have to be wise about the big picture. 🧵
0:05
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The goal of the first few steps is to be productive with propulsion by reducing braking periods.
This means if you step too far in front you will slow down and project and pop up.
Step out and push, too much bounce is slow & doesn't guarantee faster times later in the race.
This means if you step too far in front you will slow down and project and pop up.
Step out and push, too much bounce is slow & doesn't guarantee faster times later in the race.
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Small budget?
A single camera isn't going to be magic, but the best way to keep things better is to measure time to the 6th or 7th step and note the location of it.
Getting faster means you are traveling farther in less time.
240 fps on an iPhone is solid, but not perfect.
A single camera isn't going to be magic, but the best way to keep things better is to measure time to the 6th or 7th step and note the location of it.
Getting faster means you are traveling farther in less time.
240 fps on an iPhone is solid, but not perfect.
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You can add more detail @DrChrisBishop and @anthonyturneruk provided a wonderful outline of useful metrics that can be extracted by cameras.
I realize several companies offer CV tools but I have not been impressed by the quality of data or insight.
Use this table quarterly.
I realize several companies offer CV tools but I have not been impressed by the quality of data or insight.
Use this table quarterly.
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Heavy sleds are not heavy enough to drive maximum force and are too slow to drive peak velocity. It's not the devil but the research is clear that too much of a good thing is just overdose.
When things get slow just go to the weight room and get stronger.
When things get slow just go to the weight room and get stronger.
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Train like a triple jumper if you play American football.
Highlighted here are the throws needed to demonstrate the capacity to ballistically unfold and extend in a coordinated manner.
Use a small diameter medicine ball and throw like a beast - measure the distance often.
Highlighted here are the throws needed to demonstrate the capacity to ballistically unfold and extend in a coordinated manner.
Use a small diameter medicine ball and throw like a beast - measure the distance often.
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The @DNeill62 leaderboards on Broad Jumps were gold as they help coaches see how mass and height interact with test scores.
If you want more hip torque you need a great set of tires, so focus on the gross force of the calf with small volumes of plyos and strength exercises.
If you want more hip torque you need a great set of tires, so focus on the gross force of the calf with small volumes of plyos and strength exercises.
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@DNeill62 Bounding isn't for everyone so let's be honest about the numbers.
If your bounds are shorter than your step length, you are not bounding you are bouncing your strides.
Standing triple jumps are better than the fluffy work we see on social media. Bound right or go home.
If your bounds are shorter than your step length, you are not bounding you are bouncing your strides.
Standing triple jumps are better than the fluffy work we see on social media. Bound right or go home.
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The best way to keep things clear is to focus on centimeters, milliseconds, and degrees. My favorite is to audit the time lost on each step.
Air times and contact times relative to distance is all you need to see what is happening.
Use video or IMUs for causes of time leaks.
Air times and contact times relative to distance is all you need to see what is happening.
Use video or IMUs for causes of time leaks.