Elite Speed Academy

Track season is here, and for many athletes, this is their first exposure to starting blocks.

For beginners, blocks can feel intimidating. One of the most common mistakes is stepping out of the blocks instead of driving out of them (as shown in the before image). When athletes step forward, the foot often lands flat and too far in front of the hips. This creates a braking force, reducing horizontal velocity and limiting acceleration from the very first step.

The purpose of starting blocks is not to take a step. It is to create force. By aggressively pushing back against the block pedals, athletes can generate greater horizontal force and project their center of mass forward. According to sprint biomechanics research, the ability to produce high levels of horizontal force during the first few steps is one of the key factors that separates faster sprinters from slower ones.

In the after image, the athlete pushes powerfully through the pedals which prepares lead foot to strike the ground behind the hips. This creates a more effective force vector, directing force backward into the ground so the body can move forward with greater speed. The result is longer, more powerful acceleration mechanics, improved momentum, and a faster start.

Remember: the blocks are designed for pushing, not stepping. Master the push, and you’ll set yourself up for a more explosive acceleration phase every time the gun goes off.

This gymnast trains with me to develop the speed and power needed to excel on the vault.

For those unfamiliar with gymnastics, the vault begins with a sprint down the runway. The more speed an athlete can generate while staying in control, the greater their ability to attack the apparatus and maximize their performance.

We started by refining her sprint mechanics. When you combine natural power with improved technique, the results can be impressive.

The 20 meter times are proof.
Feb 2026 - 3.81 seconds
March 2026 - 3.73 seconds
April 2026 - 3.70 seconds
May 2026 - 3.63 seconds

And according to her dad, the increase in speed is making a huge difference in her performances on the vault.

This athlete is new to track and field and competing in school track for the very first time. Last week, she won her 400m race and has now qualified for the next round of competition.

The 400m is often called one of the toughest events in track and field. It requires a unique combination of speed, endurance, pacing, race strategy, relaxation under fatigue, and mental toughness. You can’t simply sprint all-out from the gun and hope for the best. Without proper pacing, it’s easy to go out too hard and fade dramatically over the final 100m—or be too conservative early and leave valuable time on the track.

Here, Coach Sajan is helping her develop race awareness by setting the pace during a speed endurance workout. Running 400m intervals alongside an athlete can help them learn what the correct rhythm and effort level should feel like, which is a critical skill for racing successfully.

School track is a fantastic introduction to the sport. It gives athletes the opportunity to compete, challenge themselves, and discover what they’re capable of. And if you want to truly enjoy the experience and perform your best, learning race pace is a big part of the process.

The best part? She’s genuinely enjoying every minute of it. That’s what matters most. Who knows, once the school season wraps up, maybe she’ll decide to take the next step and join a track club.

Had the pleasure of working with the 2014 Scottish United girls yesterday. We worked on several things, including understanding the importance of elasticity when sprinting, especially during explosive acceleration.

Far too often, athletes overstride and end up landing on their heels. One of the drills I use is having athletes mimic pogos on their heels so they can actually feel the lack of elasticity and reactivity.

If you’re landing on your heels, you’re missing out on the body’s natural ability to store and release elastic energy which is a key part of running fast and explosively.

Excited for our upcoming sessions.