Triple Extension

In the video below Latif makes the point that the key factor in covering the first 10 metres of a sprint in less strides is acheiving triple extension out of the blocks.

My favourite means of training triple extension is the use of the olympic lifts, but as Latif points out, there are alternatives out there.



The main point I want to look at today is, why is it so important to acheive triple extension out of the blocks (or when coming out of a three point start)? We know that most elite sprinters do not acheive full triple extension during the ground contact phase at maximum speed. So why would they need to at the beginning of the sprint?

Well, the main difference to consider is the ground contact times. When sprinting at maximum speed the ground contact time will be less than 0.1 seconds in elite sprinters. In contrast these sprinters will have ground contact times of around 0.2 seconds during the acceleration phase. The time spent in contact with the blocks when driving out at the start will be longer still.

This means means that early on in the sprint there is more time available to develop full triple extension. The intention to acheive full triple extension during maximum speed sprinting is still high, but there is insufficient time on contact with ground for it to happen.

TIM EGERTON STRENGTH AND CONDITIONING CONSULTANCY