https://padlet.com/aidanmoloney93/v3mm0m4reh8e Here you can see the evidences of my practice along four weeks. en-us 2018-11-20 14:35:32 UTC 2025-11-09 17:24:39 UTC hello@padlet.com aidanmoloney93 https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306368657 The sprint start is used to gain maximum acceleration from a kneeling start and is vital for good sprint performance.
Key Points - Thigh of the back leg and shin of the front leg both perpendicular to the floor. Arms are shoulder width apart and extended but not locked. Shoulders are slightly over hands, neck and shoulders are relaxed and you are looking at the ground. On the "set" the hips are raised above the shoulders in preparation for takeoff. On "go" explode forward at a 45 degree angle, knees fire up aggressively, arms move fast with vision focused down track.
Reflection-Coach:
Katie responded very well to the ques used for teaching the sprint start. Its technically a difficult aspect of the sprint and took longer than anticipated for her to become familiar with the body position. She had difficulty in keeping her body low over the initial strides of the sprint so a barrier at head height was introduced to get her to keep low. In future it may be more beneficial to introduce the start after the other components of the sprint have been mastered.
Reflection - Student:
I found the sprint start to initially be a very technically difficult skill to try and master. However Aidan was able to break it down into its key components which made it much easier. I noticed a much quicker start to my sprints when using the correct sprint start technique.]]> 2018-11-20 14:45:02 UTC https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306368657 aidanmoloney93 https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306379314 Good leg drive is vital to generate power out of the blocks and speed throughout the sprint. The focus of the practice is to increase knee height when running. This is achieved by using low hurdles progressing into high hurdles combined with ladder work. Key coaching points include bringing the knee up to the chest and keeping a tall posture while looking forward, not down. Arms should remain at 90 degrees throughout and should work asymmetrically to the legs, i.e opposite arm to opposite leg. 
Reflection-Coach:
The improvement in overall sprint technique was most evident after this particular practice session. Knee drive was noticeably increased and arm drive speed went up. As a result stride frequency increased which resulted in an overall improvement in sprint speed.
Reflection - Student
I found that after this intervention in particular that my overall sprint speed increased the most. The drills that Aidan chose were very effective in getting me to use the proper technique such as driving my knee up to my chest and using the correct arm motion. the equipment was suitable and there wasnt too much of it which at times can be overwhelming.]]> 2018-11-20 15:02:48 UTC https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306379314 aidanmoloney93 https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306381071 Efficient ground contact is vital to promote a smooth sprint. Ideal ground contact focuses landing on the ball of the foot and bounding off of it without the heels touching the ground. Heel strike acts as a braking mechanism and is undesirable in sprinting. This technique is promoted by doing Russian skips and bounding using poly spots. Key coaching points are to land on the ball of the foot and spring off of it again.
Reflection-Coach:
Stride length increased notably by the conclusion of this session. Katie was landing on the correct part of the foot and this combined with more effective triple extension at the ankle, knee and hip allowed for a longer stride, thus increasing overall speed throughout the full sprint sequence.
Reflection - Student
I thought that the efficiency of my strides increased when I had completed this section of training. Before I used to always land flat footed but now, concentrating on landing on the ball of the foot and springing off it, my strides have lengthened and also quickened.]]> 2018-11-20 15:06:09 UTC https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306381071 aidanmoloney93 https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306382993 This week all of the components worked on over the previous weeks are brought together to form the full sprint action. All of the key coaching points were reinforced from each practice session and used together in unison for a complete sprint sequence.
Reflection-Coach:
Overall sprint performance improved noticeably in comparison to sprint performance prior to any training interventions being introduced. Ques were well received and implemented and this resulted in all performance goals being met. Stride length, frequency, quickness, posture, triple extension of the ankle, hip and knee and arm drive were all utilized in unison to create a more cohesive and effective sprinting technique.
Reflection - Student
I feel now that if you put a video of my sprint technique before and after these 8 weeks of training that there would be no comparison. I feel that bringing all of the elements that I have learned together has improved my technique significantly. Aidan's cues and use of equipment were all easy to understand and appropriate and resulted in the teaching ques being adopted more easilly.

]]> 2018-11-20 15:09:32 UTC https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306382993 aidanmoloney93 https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306741613 2018-11-21 14:11:46 UTC https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306741613 aidanmoloney93 https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306747096 2018-11-21 14:26:53 UTC https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306747096 aidanmoloney93 https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306747210 2018-11-21 14:27:11 UTC https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306747210 aidanmoloney93 https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306747325 2018-11-21 14:27:29 UTC https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306747325 aidanmoloney93 https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306767015 Arm Drive]]> 2018-11-21 15:18:51 UTC https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306767015 aidanmoloney93 https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306772121 2018-11-21 15:34:12 UTC https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306772121 aidanmoloney93 https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306776022 2018-11-21 15:46:34 UTC https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306776022 aidanmoloney93 https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306780438 Russian Skips]]> 2018-11-21 16:00:57 UTC https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306780438 aidanmoloney93 https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306781244 2018-11-21 16:03:48 UTC https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306781244 aidanmoloney93 https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306782104 2018-11-21 16:06:42 UTC https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306782104 aidanmoloney93 https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306785907 2018-11-21 16:20:49 UTC https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/306785907 aidanmoloney93 https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/2320875694 2022-09-30 11:05:02 UTC https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/2320875694 aidanmoloney93 https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/2320882992 2022-09-30 11:12:14 UTC https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/2320882992 aidanmoloney93 https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/2320887377 2022-09-30 11:16:50 UTC https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/2320887377 aidanmoloney93 https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/2320893350 2022-09-30 11:22:55 UTC https://padlet.com/aidanmoloney93/v3mm0m4reh8e/wish/2320893350