Last Updated on March 12, 2013 by Jimson Lee
I am putting up 3 videos from a 12 day span for the Men’s 60 meters. There are several reasons for doing this.
First, I needed to do some high speed analysis of the best sprinters in the world excluding the top 3 usual suspects Usain Bolt, Tyson Gay, and Asafa Powell. I have a nice mixture of International talent to choose from with various coaches in these videos: Lerone CLARKE (Jamaica). Kim COLLINS (St Kitts and Nevis). Michael RODGERS (USA). Marc BURNS (Trinidad and Tobago).
Part of this research will be for the upcoming re-release of Bud Winter’s 1964 Classic Rocket Sprint Start (due in a couple of months). Winter’s So You Want to be a Sprinter was re-released last year, in case you missed it.
Second, the series of videos shows excellent consistency (and a few minor flaws) of the top sprinters in a span of 12 days:
- Meeting du Pas de Calais (Lievin) on Feb 8
- BW Bank Meeting (Karlsruhe) on Feb 13
- Aviva Grand Prix final (Birmingham) on Feb 19
The sprint form of the top 4 sprinters mentioned above each show various technical differences, but at the end of the day, they get the job done. It’s too bad Rodgers gets DQ’s in the Karlsruhe meet, as I would have liked to see him run all 3 races.
You can even argue that a 60 meter performance between 6.49 and 6.53 can extrapolate to a sub 10.00 100 meter time. Remember, Dwaine Chambers ran 6.42 last year. And it’s only February!
In any case, here are the 3 videos. All I can say is Jamaica will have its hands full trying to choose the 3rd man for their open 100 meter team. They can choose from Lerone Clarke, Nesta Carter, Michael Frater and Yohan Blake. Along with Bolt and Powell, these are the 6 guys who will probably make the 4x100m team in 2011 World Championships at Daegu. This will be the team to beat.
Meeting du Pas de Calais, Lievin, Feb 8, 2011
Results:
- 1 LERONE CLARKE 6.59
- 2 MIKE RODGERS 6.60
- 3 KIM COLLINS 6.61
- 4 JOSHUA NORMAN 6.62
- 5 OGHO-O. EGWERO 6.66
- 6 CHRISTOPHE LEMAITRE 6.69
- 7 PETER EMELIEZE 6.72
- 8 ARNALDO ABRANTES 6.73
BW Bank Meeting, Karlsruhe, Feb 13, 2011
Results
- 1 Lerone CLARKE, 6.52
- 2 Marc BURNS, 6.56
- 3 Emanuele DI GREGORIO, 6.63
- 4 Kim COLLINS, 6.64
- 5 Tobias UNGER, 6.64
- 6 Ogho-Oghene EGWERO, 6.64
- 7 Simone COLLIO, 6.69
- RODGERS, Mike DQ
Aviva Grand Prix Final, Birmingham, Feb 19, 2011
Results:
- 1 Michael RODGERS USA 6.50 (0.168) PB
- 2 Kim COLLINS SKN 6.53 (0.146)
- 3 Lerone CLARKE JAM 6.54 (0.152)
- 4 Marc BURNS TRI 6.55 (0.154) PB
- 5 Brian MARIANO NED 6.63 (0.160) NR
- 6 Harry AIKINES ARYEETEY GBR 6.65 (0.153)
- 7 Joel FEARON GBR 6.68 (0.170)
- 8 Craig PICKERING GBR 6.68 (0.164)
Hi
That video of the aviva grand prix makes me smile :)
The guy who finished 7th Joel Fearon was an athlete of mine who moved to the HiPac to train along side Harry AA in order to correct his technique flaws. He was able to ‘muscle’ a 6.7 and 10.4 but i was limited in the time/knowledge to correct it for him (of course now my knowledge has improved, just as any good coach, always looking to improve ourselves)
Technique for him has been his key to now running 6,63 so far and being chose for the euro indoor champs UK team, but you can see his technique is still somewhat ‘off’ but is getting better (one to watch for sure)
It’s too bad Joel is in Lane 1 (obscured) and we don’t get a slow-mo frontal shot. But he gets a very good start. Very explosive!
yeah, tbh not the best view lol
However you can see the difference in 2 years from this video
http://www.youtube.com/watch?v=QtO7bYPhx_c Joel is in lane 7, Chambers storms off and wins.
We got his technique better then this before he moved but you can see the improvement and how its getting him faster.
we worked alot on his start when he first came to me, and this has been worked on since, if he nails his start he is capable now of a 6.5x if he also gets his hips up correctly to get his top end
wow, what a difference 2 years make. Awesome job. Can you give us an idea on the changes you made to his strength training program. Detailed secrets would be nice, or a high level outline of the different types of training (static, explosive, plyometics, etc)
yeah of course, give me a day or so to read through the diary and I will update this post :)
I also have some of his sessions with his new coach too
Reviewing some of the work we did back which took him from a season at 10.9 to 6.77/10.47
We worked heavily on potentiation exercise such as complexing weights with plyometrics, and on track we did a lot of Heavy sled (mixture of light and very heavy) and flying runs.
In the gym we worked primarily on ATG squats and hex bar dead lift.
Worked hard on improving is postural strength and mobility through hurdle drills and specific core holds such as weighted hold outs.
The main element of his technique change was dorsiflextion and stepping over, as evident in the video i quoted his step over is none existant and very flat.
The most prominant training technique we used leading up to his 6.77 and 10.47 was EMS using a globus machine over 6 a weeks lead up with a 2/3 week compensation period
His new coach has been able to work extensively on technique which is showing the benefits now.
Funny, I was actually writing an article about using an EMS for training, recovery and rehab. I currently live in Italy and EMS is much more accepted and widely used here, especially soccer (football).
Derek wrote a nice review here:
https://speedendurance.com/2009/03/30/product-review-globus-premium-sport-plus-electronic-muscle-stimulator/
I am a huge fan of EMS ever since I first read Charlie Francis’ CFTS, back in 2001. though took me many years to fully understand the principles correctly of the training efect etc, and of course buy a correct machine and not just some cheap commercial product (the stupidness of being 20 I guess lol)
Its strange how EMS is not really used here in the UK to a great deal, Joel’s new coach hasnt used with him as yet or even mentioned it.
FYI, the 2011 European Championships results are here:
http://www.sportresult.com/sports/la/ajax/eaa2.asp?module=timetable_date&event_id=10000100000119&lang=en
Joel’s semifinal from Euro Champs can be found here:
https://speedendurance.com/2011/03/06/christophe-lemaitre-655-60m-semi-final-leads-2011-european-champs-videos/