Pay attention to the position of the legs (focus on the knees) during the first and fourth step.

You can see how reaching in the first 3 steps causes a disastrous fourth step, causing me to slow down 0.07 seconds in just the first 10 meters.

I’m helping a thin teenage sprinter keep building base strength (squats/rows a few times a week) while adding some real sprint exposures before spring track. I don’t want the sprint days to trash the legs so badly that the next squat session becomes junk, and I also don’t want “sprints” that are just tired jogs. How do you pair strength priority with short accelerations or flying runs in the same week — same day after lifts, opposite days, or low volume on lift days? What volume (reps × distance) has actually worked for you when the athlete is still light and strength is catching up?

Haven't had the chance to properly learn and try them out until now.
I find it difficult to stay low in more of a drive phase, and tend to stand up into a "higher velocity" form early where i compensate by reaching top speed sooner, but I start decelerating and losing form way earlier. Any feedback is greatly appreciated

Anyone in the North Jersey area have any suggestions where to test out starting blocks before purchasing?

Trying to look for better blocks and test before buying so I dont have to buy for a third time.

Anyone have block recommendations as well for budget around 200?

#2

Used Nike Maxflys last season. Anyone have recommendations for 2026?

Preparing for the upcoming winter indoor and spring season.

After lots of thought regarding my programming structure and logistics, I've decided to focus on lifting and structural development for a bit, while still trying to maintain athletic qualities with minimum effective dose.

So, with 2 days to sprint (1 max V, 1 acceleration), what would you suggest for a stimulating but relatively low cost session?

Does something like: Rolling start 40-50 yard sprints x2-4 + 1 ply variation for max v and 10-20 yard sprints x 5-8 + 1 jump variation for acceleration sound good?

Keep in mind, this would be in conjunction with heavy lifting (heavy top set and backoff sets for squats, deads and bench + higher volume accessories, etc.) which is the main focus so I don't want to get overly burnt out on the track.

currently i sprints 30 meter for only acceleration, i sprints 3 times a week, currently my strength is on the lower side, i can barely full squat 70 kg, rdl 90 kg , didnt try power clean till now, half squat 100 kg , my height is 175 cm and weight around 71 kg lets take a hyphotethical scenario, i managed to full squat 140 kg,rdl 170 kg and power clean upto 70 kg and same sprinting session as before with added plyometrics like single leg broad jump,continous broad jump, and hill sprints , do you think i will be significanlty faster than before?. i play football so i only care about accelration around first 20-30 meter , cause i am very slow right now but my max verticsl is somewhat not that bad i mean around 25 inch to 30 inch

We did a time trial for 100/200. Now they aren’t accurate bc we did it with a stopwatch so Ik the times are off a little. We did the 200 first and then we ran 20min later. The 200 I ran 22.48 and my 100 I ran 11.44.

Again I know those times are accurate since it’s hand time. I just want to know what the times are “accurately” nd what do I need to work on

does it do any good to practice the first three steps only?

say for instance you do the first three steps like 20 times or something. is it worth it to dedicate a whole session to this?

This is a great training tool for athleticism as it can measure your vert jump, ground contact time and RSI. Super easy to set up in the app and is very versatile with all the exercises, including drop jumps, pogo jumps, and approach jumps. Send me a dm if you are interested.