Olympic Sprinters: Why Should I Drag My Toe?
Todays Sunday Article is Guest Blogged by Coach Adarian Barr and Mrs Alysson Bodenbach.
Written by Adarian Barr and Alysson Bodenbach
For more info Contact adarian@tijako.com or www.nextlevelathleticsandfitness.com
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Coach Barr demonstrating the toe-drag start (Photo Credits: NLAAF)
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Toe drag out of a block start is becoming more and more common amongst elite sprinters. Examples include Usain Bolt on the second step, Justin Gatlin on the first two steps, Asafa Powell on the first two steps, and Lolo Jones who has recently switched from a drag on the 3rd step to the first two steps.
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As a sprinter develops, they are taught to drive out of the blocks with both legs, but maybe we should be taking a note or two from the block start of a swimmer. Swimmer’s drive off of one leg and never bring a knee through. This means that they create enough explosive power with one leg that the other leg becomes irrelevant. Instead of bringing one knee through like sprinters, swimmers drive the body forward off of one leg leaving leg leg suspended behind them. When regarding sprinters, the toe drag can work to a runners advantage just as much as a swimmer’s start can work to their advantage. Driving off of one leg and leaving one leg behind you creates the same explosion that swimmers have already perfected. Toe drag creates tremendous power and explosion as the glutes contract over a longer period of time allowing the sprinter to achieve maximum force application. In addition, dragging the toe also drives the hips down the track setting up a pattern to create maximum horizontal velocity.
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Another added bonus of toe drag is that your feet stay low to the ground creating less braking action. Due to the fact that the athlete’s hips are driving horizontally with their feet remaining close to the ground, the athlete is able to stay low as they don’t have to raise their body up to bring the back leg through. In order for the toe drag start to work for the athlete, the athlete must alter their arm swing from a back and forth action to a side to side action as the shoulders get involved to create torque. According to theorists, the most important benefit that can come of dragging the toe is the inevitable ability to create greater top end speed. After seeing some of the world’s most elite sprinters successfully execute the toe drag, it is safe to say that dragging your toe does indeed make the block start faster. Adarian Barr (movement specialist, trainer, and track and field coach) of Next Level Athletics and Fitness has been teaching this sprint start to his athletes with great success.
Related articles
- Shoulder Rotation and Stride Length (pinoyathletics.com)
- A ‘second skin’ for sprinters (todayonline.com)
- Olympic DNA – Birth of the Fastest Humans by Dr. Rachael Irving (prweb.com)
- Usain Bolt vs. 116 years of Olympic sprinters (theverge.com)
- Curve Running Complex Meets Simple (pinoyathletics.com)
- Foot Strike and Force Application (pinoyathletics.com)
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rubbish.
An explanation looking for a ‘problem.’
Can you offer more constructive criticism next time. It doesnt seem like you put much thought into your reply.
The “toe drag” is just an exaggeration of an attempt to execute proper acceleration mechanics where the goal is to keep the heels down as opposed to letting them cycle up to the glutes within those early steps. I think the toe touching the ground is more accidental or a product of the athlete forcing the issue (which in some cases isn’t bad at all). During the early acceleration the heels have to carry low for a more dynamic foot plant that is better prepared to deliver huge amounts of force. It’s the same thing you see when you observe someone pushing an extremely heavy object such a vehicle. A cycling heel will move the athlete out of good acceleration or “pushing” posture too soon with each contact so the acceleration becomes less optimal overall.
Still rubbish.
Way too complicated. Its is all about getting your feet on the ground quickly. That means the angle of your knees and shin must change as you come up into a running postion. It is a continual adjustment. Talking about heels is verbal flatulence.
I have a good feel for this. I pay attention. And I was ranked in the top 30 in the world 30 years ago when I raced. Not spectacular cos I was ‘crippled’, but I paid attention.
You’re trying to descibe what you think happened from the reverse of what really happened.
Its not nearly as complicated as you think, but its not easy.
It’s not that complicated at all. I simply described what the athlete might be trying to do which may result in the toe touching the ground (mind you I don’t care for a toe drag at all and it seems more like a fad that doesn’t guarantee proper acceleration mechanics). To talk about the angle of the knees and shins coming up within the acceleration process is stating the obvious. But a lower heel recovery is another observation and marker of proper EARLY acceleration mechanics.
You’re trying way too hard. The athlete is not trying to drag his toe. He’s tryng tot get out of the blocks as fast as possible. He tries to put his feet on the ground and manage the angles to maximize his power and acceleration. The obvious is all there is to it. And if its so fcking obvious to you, why didn’t you mention it before?
Simply put, its a heck of a lot easier to write about it than it is to do it.
How about you relax a little bit and try rereading my first comment. And in case you didn’t know, many of these athletes (BOLT included) are directly taught to keep the heels down using specific cues for that action which MAY RESULT IN THE TOE ACCIDENTALLY DRAGGING ON THE GROUND. I don’t identify the “toe drag” as a technique or even something that should be done in a race, but a product of how some are taught to execute that segment of the acceleration.
Still rubbish. I used to be ‘one’ of those sprinters many years ago.And I trained and raced with many at the Olympic level.,
You are creating science where there is none. I do like your icons though.
But I’m done with responding. So you have the last word.
You being one of those sprinters 30 years ago – just shows how outdated “your” styles were. How many sprinters “back in the day” ran 100ms in 9.5? None. How many non wind aided (legal) 9.6′s? None. Or for that matter 9.7′s? Did you even run a sub 9.95 Probably not. Get up to date with “current” techniques before you talk your nonsense on such sites which are merely to inform and give an insight to that which is Sprinting at an elite level. Don’t get butt hurt neither with my comment.
All you do is demonstrate your ignorance, with no understanding of history. What are you? 20 years old, and history began with you?.
The act of dragging the toe is from longer ground contact due to longer hip drive and lower shin angle. The low shin angles and the longer hip drive create faster accelerations and greater top end speed.
Even a long enough hip drive into good triple extension will not guarantee that the toe drags on the ground. And either way it isn’t desirable for that to happen. Low heel recovery? Yes, but toe physically dragging on the ground, no.
sprinting has changed just like technology. as technology has improved there have been new ways proven to be more effective on the track. my coach who was an olympic medallist about 30 years ago teaches me a few techniques which i dont completely agree with. such as coming into an upright position early into the race. you tell her otherwise and she will ignore you. btw she is a very highly respected australian athlete.
Thanks for your response Ben. Im guessing that was pointed out before. But then again if Bolt, Asafa, etc are running sub 9.80s, and sprinters where not 30 years ago this truly shows if it wasn’t for changes in technology and approach to training this may not have happened.
btw would love to see some angry coaches attacking this article. Can of worms style.