Get Better at Accelerating - The Science Behind Acceleration-Based Mechanics (ft. Chris Korfist)

[@gothops2632]

I've said this before, and I'll say it again. Chris Korfist is the best God damn sprint coach I know. There may be other great sprint coaches, but I don't God damn know 'em!

[@zackarycartwright]

I would be very interested to see you two talk about acceleration specifically in long and triple jumps considering there’s no block clearance to work on. Always look forward to your videos🙏🏼

[@aaronmull440]

amazing stuff as always, excited for the weightroom talk because its always been an area that i need to have better programming in

[@Leonidas-eu9bb]

That girl has a really good start. Big respect for Corfist. I love his ankle rocker stuff. Definitley works! But i must say that all this dragging exercises are not the solution in my philosophy. Obviously acceleration is mostly about horizontal impulse to overcome inertial resistance. I understand that he uses dragging to create those more stable position. But the force angles aren't specific (to much horizontal) and dragging work against the reflexes. Yes it improves concentric extension power. But as he said it's more a help to feel the positions. I highly recommend to use a wearable weighted vest to balance the force vectors. The resistance force vector should match the ground reaction force vector without resistance as close as possible! Accelerating with only a wearable weight vest (~5-8%BW) is true master class. The athlete who can accelerate well with the vest alone will be a monster without it because he will feel more comfortable with those low shin/projection angles. Instead when accelerating with just horizontal dragging (1080, sleds, pulley..) you don't have to be powerfull because you won't fall/stumble as easy. But without that or with a vest you must be powerfull/fast or you will fall/stumble.

[@coachtonyholler]

*Korfist … and do you really think this is all Chris does to teach acceleration???

[@dennisrobinson8008]

The foot drag was not about actually dragging the toes. It was about moving the foot forward in the minimum time and least complexity,2hich is close to the ground and forward. After 4 to 8 strides the heel will start pulling closer to the glute. Another coach demonstrated the simplicity of the technique and why it works. Basically early before you have any real velocity pulling the foot up and putting it back down is very time consuming. When he showed it the light bulb went off.

[@Leonidas-eu9bb]

@@dennisrobinson8008 This isn't correct. The toe drag isn't so much about minimizing recovery time. It's a side effect of proper muscle activation patter. The right muscle patterm os psoas and glutes. Forcing the toe drag without that muscle activation happening is very bad/inefficient. The toe drag will only occur in the 1st and 2nd step. Afterward it's much more efficient to pick the foot but more reflexive than with intention.

[@dennisrobinson8008]

Excellent response. We both can agree there is usually not ONE "right" way to do things because according to all the theory and modeling before him Michal Johnson was ALL wrong, an impossibility, etc. I explained that a coach simplified it and was able to prove that low heel recovery takes less time than an active recovery approach using film and timing. He didn't try to over complications things "trying to sound smart" mentioning the correct order of muscles being activated. He just showed and proved it and used film and a timer. BTW low heel recovery would "look" goofy to even very mechanically inclined and scientific minds alike but it works thats why people implement it. The people who use low heel recovery use 4 to 8 low heel recovery steps then transition into active recovery. Forcing a toe drag itself is unnecessary and can cause a stumble. The key was the toe is close to the ground and simply moves forward into the next step.

[@platform15gym]

Wow - so much good intel!

[@calculus8219]

Fascinating insights. Thankyou.

[@dennisrobinson8008]

The lady is demoing the technique well. Her driving foot is collapsing at the heels a little bit. The best implementors of this technique have a mostly rigid ankle. This includes a few of the big name pros.

[@memediaforyou6639]

what is the ankle rocker work out

[@simeon8967]

Where can I find the ankle iso’s

[@coachtonyholler]

coachtube.com/course/health-fitness/triphasic-speed-training-manual-for-elite-performance-part-1-the-spring-ankle-model/3874285?a=0c9b0a07bc6b42debc8155cb8

[@humanboy395]

What is the name of the girl?

[@coachtonyholler]

usatodayhss.com/2019/semira-killebrew-the-fastest-u-s-high-school-girl-this-year

[@wendellcombs622]

You appear to have a "keep it simple stupid" philosophy. Sprint. Rest. X-factor. Do you ever incorporate Korfists stuff? He seems to be more complicated focusing on micro factors of getting faster.

[@wendellcombs622]

***Likely in addition to sprint training