r/Sprinting • u/starb0p • 1d ago

Technique Analysis Flying 20 form check

Hello guys merry Christmas and all, I just did flying 20s for the first time and I’d like to see if anyone has pointers, for my form. And I’d also like to check if I even performed this workout properly? Like my run up and all.

Also, would anyone be able to help me time my flys, I tried timing them myself but it seemed ridiculously fast for my PB so. These word the third and fourth reps of my 5x20m fly work out respectively. Thank you all and happy holidays again!

24 Upvotes

97% Upvoted

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4

u/Dougietran22 1d ago

Not bad bro, I would like a bit more front side as when your leg reaches the front it doesn’t have enough time to get back under your hips and lands in front of your COM. This is due to the fact that you have a lot of backside that I think is a bit excessive. A cue to help you achieve better frontside is “shut the gap” When you’re at takeoff position there’s a gap between your front and rear thighs and you want to shut it as quickly as possible in order to maximize frontside mechanics while minimizing overstriding, hope this helps!

1

u/starb0p 1d ago

Hm alright that makes quite a lot of sense actually I’ll try that next time I do flies, thank you!

1

u/the-giant-egg 1d ago

1.997

1

u/starb0p 21h ago

What would that make my 100 and 200 roughly? Like a 11.9?

1

u/the-giant-egg 16h ago edited 15h ago

heard it predicts low 11 (11.4 for 10 m/s)

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u/starb0p 13h ago

Damn okay i see thank you!