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Thread: How to achieve low heel recovery?

  1. #1
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    How to achieve low heel recovery?

    Techniques, drills, and any advice on how to achieve it would be great since I have a high heel recovery during my start, AKA "cycling"


    And why is low heel recovery mechanically effective? Longer lever = more leverage?

  2. #2
    Administrator Angela Coon's Avatar
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    Re: How to achieve low heel recovery?

    I am not sure I understand what you are asking?

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    Re: How to achieve low heel recovery?

    Are you referring to the height of 'ankle cross' ?

    I read about this in Dr Ralph Mann's The Mechanics of Sprinting and Hurdling, and he said that at all stages of the race, the ankle should cross the other leg at knee height.

    So you want drills which will lower the height you foot currently crosses the other leg?
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  4. #4

    Re: How to achieve low heel recovery?

    Quote Originally Posted by Brett View Post
    Techniques, drills, and any advice on how to achieve it would be great since I have a high heel recovery during my start, AKA "cycling"


    And why is low heel recovery mechanically effective? Longer lever = more leverage?

    Not mechanically more efficient from a lever perspective but distance traveled is shorter (shortest distance between two points is a straight line) also creates better potential for negative foot speed at contact as the foot travels forward form the ground to it's highest point and than can be driven to the ground with better angles.

    Drills.... hmmmmm Wall drills or block work sweeping the ground with the toe (can be done submax to get a feel)... When Usian and the like don't get a good first movement you can see their toe actually touch (drag) on the track (and be careful not to pull)....

    Check you are in a good postural position on the blocks too as hip angle will/can effect how the foot returns.

  5. #5

    Re: How to achieve low heel recovery?

    Here's a link to a previous discussion on the topic

  6. #6
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    Re: How to achieve low heel recovery?

    I think too much of a concentration is made of heel recovery. What matters more is shin angles in the blocks, shin angles in ground support in the initial steps, and force vectors. Theres more bend in the knee on ground contact in the first few steps than there is by 20-30m,hence neg foreleg angle when entering into contact on the track.... and the uniform progression of torso , to shin angles directs the application of push down the track. Many great starters had high heel recoveries. What we see lately is an artificial forcing of low recovery in many sprinters and their times to the 10m point, and 20m point in races arent all that much faster at all than guys in the 80s and 90s. As a matter of fact I think some of them are hurting themselves. Bolt drags his foot on the zero step going into the first full ground contact, and I look at that as a nuance and not a plus. The muscles of the hip flexors work as a rebound to the previous force of the hip extensor, and the leg moves where it wants to go, and if thats a higher recovery so be it, as long as once on the ground the shin is neg, and the push is forceful.....

    Recovery to me at least means a reaction, not escorted or coerced
    Last edited by bmarcho1; 11-30-2014 at 10:44 AM.

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    Re: How to achieve low heel recovery?

    I'd also add i've had guys who foreced the low recovery and they pulled hamstrings until I talked em out of it. Then they got no more injuries and they accelerated harder. We just let the heel go where it goes, and make sure the push angle off the ground is right.

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    Re: How to achieve low heel recovery?

    Quote Originally Posted by bmarcho1 View Post
    I'd also add i've had guys who foreced the low recovery and they pulled hamstrings until I talked em out of it. Then they got no more injuries and they accelerated harder. We just let the heel go where it goes, and make sure the push angle off the ground is right.
    As you have mentioned yourself, they are not that much faster nevertheless they are going faster, as you have possibly read in number of articles quite possibly on this forum that at the elite level athletes will try to find extra tens of the second everywhere and the biggest gains you can find are during acceleration phase. So how we are going to go about that problem?
    Well, trying to change something to allow us to go faster at the first few stages of the race, low heel recovery is the answer for some.


    Just a quick question: how come the leg moves where it wants to go? Donít want to be rude but what do you do during technical training session? In my opinion we have got number of technical models. We are trying to teach, emphasize and reinforce in number of different ways the most efficient technical /biomechanical elements presented by many great athletes. So, after the number of training sessions the leg should eventually go where the athlete/coach want. Thatís it.


    The low heel recovery is not for everyone nevertheless I donít know how people can get hurt unless they are violating basic mechanics, overreaching consequently loading ham too much, GAME OVER!

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    Re: How to achieve low heel recovery?

    Quote Originally Posted by wermouth View Post


    Just a quick question: how come the leg moves where it wants to go? Donít want to be rude but what do you do during technical training session? I

    How?
    I'm just that amazing of a guy wermouth

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    Re: How to achieve low heel recovery?

    Quote Originally Posted by wermouth View Post
    So, after the number of training sessions the leg should eventually go where the athlete/coach want. Thatís it.


    !



    pretty much

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