Basic Block Tips

This video will give you some simple block tips from finding which foot is on the front pedal, how to set up your blocks, and a few other tips that will help you get out of blocks better, or be able to teach someone the blocks.
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[@deepakram1107]

Hi,I follow your drills and training tips ,and I see good improvement in my running technique and speed ,you are a good coach , thank you

[@coachwelly]

Good! It is my pleasure. Keep getting better.

[@slyperior8716]

@Asher Victor bruh u really made two accounts for this lmao

[@rolandquinn497]

Sir, i'm a new track coach and i find your videos very helpful, just want to say thanks for all you do..

[@coachwelly]

Roland Quinn it is my pleasure. I hope that it helps you greatly.

[@TheMegafit]

This is a great video. Great camera angles, audio, specific instruction, and setting up the do's and don'ts so clearly. Thank you, coach!

[@coachwelly]

My pleasure!

[@LifeWithJ_Marie]

Will use this video to teach my 11 year old daughter. Thank you!

[@coachwelly]

My pleasure.

[@williammitchell1181]

I'm preparing to run the 50M and 100M sprints at the Senior Games in San Antonio, Texas 31 Oct. This video was very helpful, informative and concise - perfect! Thanks Coach Wellington!

[@coachwelly]

It is absolutely my pleasure

[@sylviaclark413]

I have watched all of your videos. I wish you lived in Atlanta. Thank you for posting - AWESOME videos - the best on youtube!

[@coachwelly]

Sylvia Clark thank you ma'am.

[@seifullaah73]

Great drill at the end. I do that and I also encorporate multiple steps too.

[@coachwelly]

Great work. Keep it up

[@anthonyrobinson3649]

Great video, thanks for the tips

[@coachwelly]

My pleasure

[@lancemangham997]

Love this video! Thank you!

[@coachwelly]

You are so welcome!

[@mariahlopez6707]

this is amazing ! it’s really helping me prepare myself for track! love this thank you! ❤️

[@coachwelly]

My pleasure!

[@mariahlopez6707]

@@coachwelly so i just started track last week, i was wondering if you have any tips on a good start, currently we aren’t running off the block in practice so should i start on my toes to get a good start...i tend to run flat footed and i’m not sure how to get out of that “habit” any tips?

[@coachwelly]

@@mariahlopez6707 if you run flat footed, that needs to ne worked on first. The blocks are secondary if its difficult to properly run.

[@arthurwhitfield6685]

Love it and I appreciate the help 👍🏾👍🏾

[@coachwelly]

My pleasure sir

[@johnpablobernal5654]

Great video!!

[@coachwelly]

Thank you

[@BEATHLETIC01]

Thank you coach.

[@coachwelly]

My pleasure sir.

[@saifulazali1085]

Thank you for this video

[@coachwelly]

You are welcome

[@nasseemnaffaa3266]

Good coach, thank you

[@coachwelly]

You're welcome

[@susannwagner9723]

Dear Mr Wellington, thanks for that video. I have a question: When I do sprints should I use the entire foot or just only the forefoot? Many greetings from Germany 😊👍

[@coachwelly]

You use the fore foot, but there is a point in that where your foot sort of lands flat (not all the way though) just before pushing off the ground.

[@ramjotsohal6121]

Very good video

[@coachwelly]

Thank you

[@fidru]

had to do a 100m dash in summer but without spikes and not out of the block. is there a rule of thump how much time that costs? btw: your videos are amazing. even though most of the contend is probably yet to specialized for me (as somebody whos new to track and field) it's always informative and I really enjoy watching your channel!

[@coachwelly]

It depends, but it could be a substantial amount.

[@chaithrachetu6932]

I need more drill exercise so please post it😊

[@coachwelly]

Ok

[@ShrimpSmith]

Hey Micheal, I am a distance coach but was put into a situation where I had to help the sprinters. This video was by far one of the best tutorials I have seen. Thanks so much. Would be even better if you did some slow-mo at key points. Regards

[@coachwelly]

My pleasure coach.

[@KX5Kat]

Hi, how would I go about figuring out my spacing for wicket drills? I'm looking to improve frontside mechanics, specifically landing under the hip, pushing off the foot properly as well as heel recovery. I'm 186cm. I'm also looking to use the wickets for speed endurance. Many thanks.

[@coachwelly]

I actually have a video on that. The video is called Developing Speed for All Ages: Maximum Velocity Drills. If that doesn't help, contact me, and I will help you further.

[@clarevictoria-thewarrior]

Hello Coach, may I please know your recommendations on getting out of the blocks as fast as possible. If possible please direct me to your video for that and reaction drills to help me improve

[@coachwelly]

Haven't made a video yet, but a lot of reaction drills, and pushing out of blocks unto a soft surface, will usually help you out.

[@akuetexv1307]

Good video

[@coachwelly]

Thank you.

[@brennanzimmerman1324]

Good video.Question with my start I break at the hips, is there a way to fix it

[@coachwelly]

When you do your drills focus of keeping those hips in line.

[@lc28vc8]

Sir, thanks for the video.. You said the leg that goes behin is the "power" is that the same known as strong and quick? How do you name the one that stays in front ( lead,dominant?)

[@coachwelly]

Foot in the front is the power leg

[@atahualpaarias1840]

Hey coach, it was a really useful video, thanks from Argentina. If you don't mind I have a question, when pushing out from the blocks my leg on the back doesn't push, it only comes forward, is there any drill, or some way to work on it to fix it??

[@coachwelly]

Just keep practicing pushing off of both feet. You can do the push drill out of blocks onto a soft surface (Pole Vauklt Pit, High Jump Pit, etc).

[@atahualpaarias1840]

@@coachwelly ohhh, Thanks for the help

[@coachwelly]

@@atahualpaarias1840 My Pleasure!

[@vashw3779]

do you have any suggestions on how to practise blocks at home?

[@coachwelly]

Do you have blocks ay home

[@ajaysirra3247]

Sir...Actually Can U Upload A Video About The Starting Phase Of The Run After The Block Phase..It Will Be Very Helpful To Everyone...

[@coachwelly]

I have a version of this. If you look under the video Max Velocity Drills in the Developing Speed for All Ages playlist. You can find that there.

[@ajaysirra3247]

Thank You Sir...It Is So Helpful..

[@riyamehta2699]

Nice. Sir what is your personal 100 m timing?

[@coachwelly]

Amit Basera 10.79

[@akshaykumarsprints]

Sir should I practice twice a day for 100m and 200m sprint for more results.... As there is a big event coming up in may2010

[@coachwelly]

ultiMAte HAckER not necessarily the 100/200 but workouts that will one have you getting better at getting to stop speed and holding it 60s, 70s, 80s, 90s, 150s, 180s, etc. You also want to work block starts in some of these distances or shorter (30s_60s). Make sense?

[@blackcheetos6590]

Is there any way that I can send you my start so you can tell me what I need to work on?

[@coachwelly]

Email me, and we can talk. mwellington@alemany.

[@kendallcampos630]

Im walking out of the blocks, any tips? or drills?

[@coachwelly]

Place your blocks in front of the high jump pit. Practice pushing out of the blocks by landing on the pit. That will give you the feel of pushing in stead of walking. Make sure to push and have big arms while doing so.

[@esg2820]

Hi Michael I always lean forward out the blocks and I do pop up straight away how can I fix this ?

[@coachwelly]

That is mainly you learning how to properly accelerate. You are probably hunched over as you come out. Hips need to be engage, and you need to explode, as opposed to falling out. Based on your description, that is probably what is happening. Work on accelerating from a 3 point ,and even 2 point stance.

[@nathanboy9866]

I put my right foot forward with the push but I prefer my right foot to be at the front in the blocks

[@coachwelly]

Then you would simply switch the process. Put your other foot forward and see how it feels.

[@nathanboy9866]

@@coachwelly yeah thank you! My right foot feels more explosive and I have better form out the blocks with my right foot at the front! Also I appreciate the quick response 😃

[@coachwelly]

My pleasure

[@user-oe8wc7yl2j]

Should I push out both pedals at the same time? Or is the back pedal first and front later?opposite?

[@coachwelly]

Push off both at the same time.

[@user-oe8wc7yl2j]

Thank you.

[@coachwelly]

@@user-oe8wc7yl2j my pleasure.

[@jaz6649]

What can you do if you are scared to trust your self in the blocks or push off of them?

[@coachwelly]

You have to keep working at it. Just like anything else practice until you are confident and good block starts become permanent.

[@akshatverma7890]

My most powerfull leg is right . So where should i keep them , at the front block or at the back block??

[@coachwelly]

Depends first where you are most comfortable. Most likely though. It's your right.

[@andriiserhieiev9675]

Can you make video how to warm up properly for 800m race

[@coachwelly]

Do you have a warm up that you normally do before you compete or have a workout?

[@philandroid9890]

hi... are you saying from the coaches push in the back, the foot that does not come forward is the power foot????

[@coachwelly]

Yes. That foot that doesn't move will be the foot in the front pedal.

[@philandroid9890]

@@coachwelly the power foot will be the foot that doesn't move??

[@coachwelly]

Yes. The foot that doesnt move will be the power foot.

[@poetiks]

PHIL android i believe he has it backwards

[@Seogull]

I have a problem with loading in my back foot onto the blocks, how would I fix that?

[@coachwelly]

When you come up in set position, make sure your foot loads. You have any video of you doing it? (Not loading)

[@Sky-gy5bb]

What’s the difference between loading and not loading?

[@AnonW]

Why is the recommendation to have the dominant foot at the back of the blocks and the less dominant foot as the pushing foot on the blocks?

[@coachwelly]

Blocks are a power move. You want to have your power foot in front.

[@sobbosachiroy89]

How to overcome being nurvese when I'm getting set at starting line coach??? Please help 😕😕😕😕😕

[@coachwelly]

Sobbosachi Roy that is a mental thing that needs to be worked on daily. Being nervous is normal, but if your nervousness causes you to do anything other than execute your races, you have to work on it during practice. The sport is 90% mental.

[@dedgar6161]

Practice starts with faster ppl. It always makes me nervous but I think it helps

[@riyamehta2699]

Coach when I run with toe i feel i am running very fast but when there is chance of full feet that time I feel i am not so fast . So coach how should I start sprinting (I am asking for without block). And here in India , in my state there is too much cold right now and at evening when I practice of sprinting there is little stomach pain is it normal? Sorry for bad English.

[@coachwelly]

Your English is fine. You want to try and stay on the ball of your foot at all times, not on your toes, but the balls of your feet. As far as the cold goes, you will need to try and find a place indoors where you can still train. The stomach pains, you may want to check with a doctor to make sure nothing serious is wrong.

[@riyamehta2699]

Thanks coach.

[@coachwelly]

Youre welcome.

[@vickyjageerdar1122]

Sir my 50 m timing is 5.98 and 100m is 11.38 its possible that i will coverd my 100 m in 10 down with same pace of 5.98.

[@coachwelly]

Not likely. The 50 would have to be faster in order to go under 11.

[@vickyjageerdar1122]

@@coachwelly sir what diet should i take for it

[@charmsly9506]

I like having my blocks far apart bc it feels very awkward for my legs, thats just me though

[@coachwelly]

Does that help you?

[@charmsly9506]

@@coachwelly yeah, for me its just more comfortable to launch off of

[@coachwelly]

@@charmsly9506 if it helps your body project forward efficiently, it is all good!

[@2Shanez]

Does your stronger foot go in the front pedal ?

[@coachwelly]

Yes.

[@2Shanez]

I tend to lean forward and my spine pops up straight away . Any way I can improve this ? Thanks 👍

[@coachwelly]

@@2Shanez Video would be easier to diagnose. I have a few reason, but would need to see, to be accurate.

[@2Shanez]

Micheal Wellington Last question 😂 how do you do the foot drag technique?

[@coachwelly]

@@2Shanez you can ask as much as needed 😆. I don't teach the toe drag since I coach high school. But, I do focus on low heel recovery. You have to be pretty powerful as well as coordinated greatly to toe drag.

[@SimpleSpeedCoach]

Michael, some good tips! 🔥 Thanks for posting. Sent you a pm, check your KZbin messages.

[@coachwelly]

Simple Speed Coach thank you. I didn't even know you could do that. Lol

[@andreaejueyitsi895]

Hi I want to train my 4 year old. Can I have tips and videos please

[@coachwelly]

Make all movements "fun"

[@deepakram1107]

Sir please provide me 100m and 200m track workout

[@coachwelly]

Deepak Ram it would take me some time to draw this up.

[@gothops2632]

The head up start aka "the Calvin Smith start"!

[@coachwelly]

Right. Only certain exceptions could get away with it

[@gothops2632]

@@coachwelly Calvin would have started way faster if he didn't start like that. He was almost always one of the last out of the blocks, yet on one occasion ran 9.93.

[@coachwelly]

@@gothops2632 Exactly

[@notsjae]

Who else’s coach told them to watch this

[@coachwelly]

Probably a few 😆

[@ashslaybaugh7254]

How can you practice blocks without blocks at home?

[@coachwelly]

Just work on bettering your acceleration and when blocks come, it will be easier

[@ashslaybaugh7254]

Micheal Wellington how would I do that? Like just start sprints in my postition I would be in if I had blocks?

[@ravipradhan4579]

How to push exercise

[@coachwelly]

I don't understand the question.

[@patrickschott265]

Who’s here from Carrie?

[@ravipradhan4579]

Sir, I do not want to push the start from the blocks Some technician

[@coachwelly]

If you dont want to push out of the blocks, you should not use them.

[@ravipradhan4579]

@@coachwelly but why

[@coachwelly]

Because if you don't like using blocks to push, you shouldn't use them, but it is required. Its better for you.

[@ravipradhan4579]

@@coachwelly I like the block but I do not have to use it anymore.

[@coachwelly]

You don't know how, or you actually don't have to use them anymore?

[@kimmina2864]

My only problem is that I cant push off properly....

[@coachwelly]

It is something you must practice. Will not just happen on its own.

[@kimmina2864]

@@coachwelly ok sir

[@coachwelly]

@@kimmina2864 my pleasure!

[@renuyadav7117]

Sir set position

[@coachwelly]

What about it?

[@decatleta]

Do you have an Instagram coach?

[@coachwelly]

I do. Micheal Wellington or your temple fitness

[@bopimc888]

hi bpms track kids

[@Tipet1]

you a goof

[@coachwelly]

Hi