Happy Birthday from Thursday 19 October to Wednesday 25 October – Gerald Collins, Charlie Dobson, Eromo Egbor, Gerry Elmore, Nathan Fox, George Groom, Benjamin Hocking, Ben McGuire, Lewis McGuire, Louis Pelta, Saugat Pun, Daniel Rees, Joseph Reindel, Matthew Robinson, Naomi Taschimowitz and Rueben Vaughan

Happy Birthday from Thursday 26 October to Wednesday 1 November – Rohan Bagai, Samuel Bordoley, Edson Gomes, Keyur Gudka, Simon Keene, Charlotte McGrath, Isabelle Nnaji, Nana Nottinson-Nyaaku, Tommy Parker, Dennys Pascal, Jasmyn Perrin, Richard Samuel, Jamie Scheulter, Joyce Smith and Luca Stubbs

RECENT NEW MEMBER – We wish you a very warm welcome, and a happy, healthy and successful time with Shaftesbury to ABIGAIL ROSS

YOUR NEWSLETTER IS BACK – During my holiday on the sunny island of Majorca, our athletes had been very active. Firstly at the first Metropolitan League we had an excellent turnout, with many individual and team successes. Then last Saturday at the Southern XC Relays we had our best turnout/results for many a year, fielding quite a few teams.

NOTICE OF THE 133RD SBH ANNUAL GENERAL MEETING – Notice is hereby given of the 133rd Annual General Meeting of Shaftesbury Barnet Harriers to be held at 7.30 pm on Tuesday 28 November 2023 at StoneX Stadium, Greenlands Lane, Hendon, London, NW4 1RL.
Any proposal for a change of rule or notice of any business as per rule 22 must be submitted in writing to the General Secretary by 31 October 2023.
Link to the full details – AGM Notice 2023

PROPOSED CHANGES TO THE SBH CONSTITUTION AND RULES – Notice will be issued to members of the 133rd SBH Annual General Meeting, at the end of this month.
Prior to this, attached are the proposed changes to the Club’s Constitution and Rules, which has been discussed and agreed by the SBH Council. Also attached are the Club’s Current Constitution and Rules as agreed at the 2022 AGM.
Any proposals for any rule changes, please submit in writing to the General Secretary Philip Cunningham at billylow@ntlworld.com by 31 October 2023.

Link to the new Constitution and Rules – SBH Club Rules July 2023 Rev A (3)
Link to the current Constitution and Rules – SBH Constitution and Rules as of the November 2022

SHAFTESBURY BARNET HARRIERS SUBSCRIPTIONS – Our new Club year started on 1 October 2023. The SBH annual subscription, as from 1 December 2023 as approved at the AGM on Tuesday 29 November is £65 and the current England Athletics annual registration from 1 April 2023 is £17. The current total is £82 and should be paid NOW to; ACCOUNT NAME: SHAFTESBURY BARNET HARRIERS, BANK: HSBC, ACCOUNT NUMBER: 41308378, SORT CODE: 400426 – Please advise GEOFF MORPHITIS by email (geoffrey.morphitis@capeandd.com) when payment has been made.

INDOOR FIXTURES – I now have 95% of the indoor fixtures confirmed, and anticipate re-issuing the SBH 2023-2024 Fixture Card on the 3 November.

There are 4 Lee Valley Indoor Fixtures on Opentrack, that can be entered now – 16 December Track Academy Indoor Meeting includes 60m, 200m, 800m, Long Jump and Shot (No age-groups identified).– 1 January New Years Day Open Meeting includes 60m, 200m, 300m, 400m and 800m (U13 and above).– 7 January BFTTA Indoor Series, no events or age-groups identified – 7 February Ayo Falola Dream Mile includes 400m, 800m, Mile and Triple Jump (U15 and above).
Link to Opentrack – https://data.opentrack.run/en-gb/x/?o=&page=2&date__gte=&date__lte=2024-05-30&type=&q=&country_id=GBR&uses_ot=on

Please be aware that events could be fully subscribed, many weeks before the fixture date.

RESULT
VICTORIA PARK SPORTS MEDICINE METROPOLITAN LEAGUE – Took place at Claybury on 14 October.
What an outstanding start to the season, with a superb turnout from all age-groups. This proved to be decisive with the Under 11 Boys and Girls also the Under 15 Boys/17 Men winning the team event, Under 13 Girls and Veteran Men finished in 2nd place, Under 13 Boys finished in 4th place, Under 15 Girls/17 Women and Senior Women finished in 9th place, finally our Senior Men finished in 12th place.

These are our individual top 10 finishers – Under 11 Boys DENNYS PASCAL 2nd, HARRISON HENDERSON 4th, PRINCE-MOSES JOHN 7th, LUCAS XIE 8th – Under 11 Girls SIENNA DARCY 2nd, GRACE ROONEY 3rd, ABIGAIL ROSS 8th – Under 13 Boys EDWARD PASCAL 4th – Under 13 Girls AIMEE PORTER 4th – Under 15 Boys ARTHUR PHILLIPS 1st, EUAN PHILLIPS 3rd – Under 17 Men ADAM O’GORMAN 4th.

Under 11 Boys (1500m) – DENNYS PASCAL 2nd (5.20), HARRISON HENDERSON 4th (5.37), PRINCE-MOSES JOHN 7th (5.59), LUCAS XIE 8th (5.59), RYLE SINGARAYER 11th (6.11) the winner was Joshua Maiden of Herts Phoenix (5.16), 42 runners finished
Team Results – 1st SBH A (147 points), 2nd Victoria Park & Tower Hamlets (127), 3rd Woodford Green & Essex Ladies (104), 10th SBH B (31) 13 teams finished

Under 11 Girls (1500m) – SIENNA DARCY 2nd (6.02), GRACE ROONEY 3rd (6.07), ABIGAIL ROSS 8th (6.22), KEENYAH ADELISE 21st (6.38) the winner was Kathryn Hailey of Victoria Park & Tower Hamlers (6.02), 40 runners finished
Team Results – 1st SBH (127 points), 2nd Woodford Green & Essex Ladies (123), 3rd London Heathside (108) 13 teams finished

Under 13 Boys (3000m) – EDWARD PASCAL 4th (11.05), BEN KASPAR 13th (12.01), HAMISH DOVER 23rd (12.41), HARRY SAMUEL 44th (13.33) the winner was Aidan Wolpert of Victoria Park & Tower Hamlets (6.02), 62 runners finished
Team Results – 1st Woodford Green & Essex Ladies (221 points), 2nd Ealing, Southall & Middlesext (218), 3rd London Heathside (174), 4th SBH (168) 21 teams finished

Under 13 Girls (3000m) – AIMEE PORTER 4th (11.58), OLIVIA ABBOTT 19th (12.55), LUCIA CASALENUOVO 23rd (13.18), JUI HAYAKAWA 25th (13.27), ELFIE SHAW 40th (14.44) the winner was Ellina Ponkratieva of St Mary’s Richmond (11.47), 58 runners finished
Team Results – 1st St Mary’s Richmond (194 points), 2nd SBH (165), 3rd Harrow (156) 20 teams finished

Under 15 Boys and Under 17 Men (4200m) – ARTHUR PHILLIPS U15 2nd – 1st U15 (14.00), ADAM O’GORMAN U17 6th – 4th U17 (14.34), EUAN PHILLIPS U15 11th – 3rd U15 (14.57), JACOB CLEMENT U17 17th – 12th U17 (15.08), JARED MORRIS U15 35th – 16th U15 (15.43), AIDAN MCAVOY U17 48th – 27th U17 (16.00), GUY FAWCETT U17 59th – 31st U17 (16.21), LADDIE SHAW U15 78th – 43rd U15 (16.55), JOSHUA BOWMAN U15 106th – 61st U15 (18.45), JACOB SUGARMAN U15 106th – 62nd U15 (18.50), SAM DARCY U15 108h – 63rd U15 (19.04) the Under 17 winner was Luke Dunham of Herts Phoenix (13.53), 69 Under 15 runners finished, 44 Under 17 runners finished
Team Results – 1st Equal Woodford Green & Essex Ladies and SBH A (420 points), 3rd Herts Phoenix (401), 13th SBH B (236), 28th SBH C (28) 30 teams finished

Under 15 Girls and Under 17 Women (4200m) – MEI HAYAKAWA U15 25th – 15th U15 (18.29), ERIN GIBLIN U15 33rd – 23rd U15 (19.28), ELIZABETH OTHULO U15 37th – 26th U15 (19.28), ELIZABETH DA TERESA U17 43rd – 13th U17 (20.24), MEGAN HAMMOND U15 47th – 34th U15 (20.56), the Under 15 winner was Jorjia March of Barnet (15.38), the Under 17 winner was Abigail Reid of Woodford Green & Essex Ladies (15.55), 36 Under 15 runners finished, 14 Under 17 runners finished
Team Results – 1st London Heathside (167 points), 2nd Victoria Park & Tower Hamlers (154),3rd Woodford Green & Essex Ladies (149), 9th SBH A (66), 19th SBH B (4) 19 teams finished

Senior Men (8100m) – NICK ANDREWS V40 92nd (30.11), JONATHAN BOARDMAN U23 119th (31.03), DANIEL NICOLS V40 158th (32.00), MARK COTTLE V35 186th (32.49), LUKE FLATLEY 191st (32.58), JOEL PHILLIPS V45 196th (33.04), TIM UNDERHILL V55 253rd (34.58), PHILIP CUNNINGHAM V60 377th (45.04), the winner was Abigail Reid of Woodford Green & Essex Ladies (15.55), 390 runners finished
Team Results Division 1 – 1st Highgate Harriers (1505 points), 2nd Victoria Park & Tower Hamlets (1423), 3rd London Heathside (1252), 12th SBH (216) 12 teams finished
Team Results Veterans Division 2 – 1st Victoria Park & Tower Hamlets (225 points), 2nd SBH (192), 3rd Highgate Harriers (168) 11 teams finished

Senior Women (8100m) – EMILIA ECONOMU 56th (36.54), JO KENT V55 73rd (38.29 3rd V55), the winner was Elizabeth Janes of Herts Phoenix (29.09), 163 runners finished
Team Results Division 2 – 1st Herts Phoenix (212 points), 2nd Trent Park (181), 3rd Eagles Eagles (169), 9th SBH (37) 11 teams finished

Winter Points Tables updated with the Metropolitan League results – Mens Cross Country Points Tables 2023-2024 Updated 14-10-23 With Metropiltan League Results  Womens Cross Country Points Tables 2023-2024 Updated 14-10-23 With Metropolitan League Results

SOUTHERN CROSS COUNTRY RELAYS – Took place at Wormwood Scrubs on 21 October.
Under 13 Boys (3×2000m) – SBH 16th (24.04) Leg 1 EDWARD PASCAL (7.17), Leg 2 ROAN PARKES (8.10), Leg 3 THOMAS FELLOWS (8.37)
Team Results – 1st Hercules Wimbledon (21.24), 2nd Bracknell (21.37), 3rd Eastbourne Rovers (21.39), SBH 16th (24.04) 23 teams finished

Under 13 Girls (3×2000m) – SBH A 11th (24.28) Leg 1 OLIVIA ABBOTT (7.59), Leg 2 LUCIA CASALENUOVO (8.33), Leg 3 AIMEE PORTER (7.57), SBH B Incomplete Team Leg 1 JUI HAYAKAWA (8.48), Leg 2 HOLLY CLARKE (9.17)
Team Results – 1st Chelmsford (22.25), 2nd Chiltern Harriers (22.47), 3rd Hy Runners (23.02), SBH A 11th (24.28) 28 teams finished

Under 15 Boys (3×2000m) – SBH A 10th (20.40) Leg 1 JARED MORRIS (6.57), Leg 2 CALEB HILTON (7.01), Leg 3 EUAN PHILLIPS (6.41), SBH B 27th (23.34) Leg 1 LADDIE SHAW (7.41), Leg 2 JOSHUA BOWMAN (8.04), Leg 3 ZACK JOSEPHS (7.49)
Team Results – 1st Havering (19.11), 2nd St Mary’s Richmond (19.42), 3rd Herne Hill Harriers (19.51), SBH A 11th (24.28), SBH B 27th (23.34) 28 teams finished

Under 15 Girls (3×2000m) – SBH 7th (24.04) Leg 1 POSIE SHAW (7.16), Leg 2 AMBER JACKSON (8.27), Leg 3 MEI HAYAKAWA (8.21)
Team Results – 1st Brentwood Beagles (21.14), 2nd Eastbourne Rovers (21.36), 3rd Chelmsford (21.36), SBH 7th (24.04) 17 teams finished

Under 17 Men (3×3000m) – SBH 4th (29.56) Leg 1 RAFI GAYER (9.44), Leg 2 JACOB CLEMENT (10.17), Leg 3 ADAM O’GORMAN (9.55)
Team Results – 1st Chelmsford (28.40), 2nd City of Norwich (28.46), 3rd Chiltern Harriers (29.25), SBH 4th (29.56) 17 teams finished

Under 17 Women (3×3000m) – SBH Incomplete Team Leg 1 LARISSA WILSON 9th (11.43)
Team Results – 1st Chiltern Harriers (33.40), 2nd Windsor, Slough, Eton & Hounslow (34.09), 3rd Guildford & Godalming (34.26) 18 teams finished

Under 20 Men (3×3000m) – No SBH Team
Team Results – 1st City of Norwich (28.47), 2nd Windsor, Slough, Eton & Hounslow (29.17), 3rd Reading (29.34) 12 teams finished

Under 20 Women (3×3000m) – No SBH Team
Team Results – 1st Windsor, Slough, Eton & Hounslow (35.08), 2nd Epsom & Ewell Harriers (36.01), 3rd City of Norwich (36.12) 8 teams finished

Senior 20 Men (4×4000m) – No SBH Team
Team Results – 1st Windsor, Slough, Eton & Hounslow (48.29), 2nd Dulwich Runners (49.09), 3rd Guildford & Godalming (49.26) 45 teams finished

Senior 20 Women (3×3000m) – No SBH Team
Team Results – 1st Basildon (33.01), 2nd The Stragglers (33.20), 3rd Belgrave Harriers (33.38) 34 teams finished

LEE VALLEY MINITHON – Took place at Lee Valley on 21 October.
60m – U13W 1 SIENNA DARCY U13 3rd (PB 9.61) taking .46 of a second off her 2022 time
200m – U13W 2 SIENNA DARCY U13 4th (34.16)
600m – U13W 1 SIENNA DARCY U13 2nd (1:59.73

YORKSHIRE 10 MILE – Took place at York on 15 October.
ROBERT RIGBY V60 86th (SB 64.27 1st V60)

GREAT EASTERN HALF MARATHON – Took place at Peterborough on 15 October.
GARY PELOSI V35 11th (PB 70.22) taking 4 minutes and 15 seconds off his 2018 time

NUTTYCOMBE INVITATIONAL – Took place at Madison, Wisconsin, USA on 13 October.
8000m XC – SM THOMAS PATRICK U23 (Bose State University) 78th (24.17), KRISTIAN IMROTH U23 (Eastern Kentucky University) 173rd (24.50)

PARKRUN – Can you make sure that you are registered as ‘Shaftesbury Barnet Harriers’, as the link I use to select all results only shows SBH athletes. If anyone is also officiating can you please contact me and advise me where and when.

PARKRUNS MILESTONE VESTS – You can purchase these from 50 to 500, this is the link – https://shop.parkrun.com/collections/milestone-run-walk-vests

PARKRUNS IN THE UK – Last Saturday at parkruns in the UK, there were…
1,020 events – 136,391 walkers, joggers and runners – 21,962 volunteers – 5,791 first timers – 14,822 PBs

75TH LIDDIARD TROPHY AND NORTH OF THE THAMES CHAMPIONSHIPS – Takes place on Saturday 4 November at Fryent Country Park, Kingsbury. Race headquarters is at the Kingsbury Free Church Hall, Slough Lane, Kingsbury (SatNav NW9 8QG). Please park in nearby roads, but not at church Hall. Toilets available at the Church Hall, no showers and very limited changing facilities.Church Hall will not be available until 12 noon. The hall is in use for a fitness class, and is only accessible after 12 noon.
Timetable – 14.15 U20 and Senior Men/Women (8000m)
Link to the map of the course – https://www.queensparkharriers.org.uk/liddiard
Entries Closing Date Saturday 28 October
Note: You will have to be pre-entered by your respective Team Manager 

VICTORIA PARK SPORTS MEDICINE METROPOLITAN LEAGUE – The second fixture of five takes place on Saturday 11 November at Wormwood Scrubs Park, Off Artillery Way, Acton, (Satnav W12 0DF).
Race Headquarters – Thames Valley Harriers Clubhouse, Linford Christie Stadium, Wormwood Scrubs park.
Changing facilities – Limited changing in Stadium, No lockers available, Showers none, Toilets located in stadium changing rooms and TVH Clubhouse.
Refreshments – Hot and cold drinks, snacks are available from race HQ.
Travel – Where possible, competitors are strongly advised to use public transport, walk or cycle. Parking charges of £2.20 per hour now apply in the Wormwood Scrubs Charitable Trust  car park next to the course.(payment by card or parking app).
Wormwood Scrubs is within the Ultra Low Emmission Zone, this is a Link to the map showing the new Ultra Low Emmission Zone, which is in Green – ulez-boundary-map-part-2
Link to check if your car is chargeable for the ULEZ – https://tfl.gov.uk/modes/driving/check-your-vehicle/
Public Transport – East Acton on the Central Line is the closest station, a few minutes walk from the stadium, turn right out of the station and follow the road up to Wormwood Scrubs. Buses stop on Du Cane Road, please see details for buses stopping at Hammersmith Hospital on the Transport for London website. Artillery Lane between the Hospitals and Prison takes you to Wormwood Scrubs.
Timetable – 12.00 Under 11 Boys/Girls (2km), 12.10 Under 13 Boys, (3km) 12.20 Under 13 Girls (3km), 12.30 Under 15 Boys and Under 17 (4km), 12.45 Under 15 Girls and Under 17 Women (4kg), 13.00 Under 20, Senior and Veteran Women (7.2km), 13.45 Under 20, Senior and Veteran Men (7.2kgm)
Link to document showing all information including course description and maps –Race 2 – Wormwood Scrubs – 11-11-2023
Note: You do not have to be pre-entered, just turn up and run.
Please collect your race numbers from the respective team managers – SIMON KEENE, JEREMY SOTHCOTT and JO KENT
Please go to Start Fitness Metropolitan League web site www.metleague.co.uk for final instructions if any.

VICTORIA PARK SPORTS MEDICINE METROPOLITAN LEAGUE RACE NUMBERS – I have been asked to remind you that your race number must be kept by yourselves, and is to be used for all 5 fixtures.

LONDON CHAMPIONSHIPS – Takes place on Saturday 18 November at Parliament Hill Fields, Hampstead Heath (SatNav NW5 1QR), nearest station is Gospel Oak.
Timetable – 13.15 U20 and Senior Women (6k), 14.00 Under 20 and Senior Men (10k).
To Qualify you must have to be (a) born in the Greater London area, (b) has not less than one year’s bona fide residence in the Greater London area, (c) has not less than one year’s continuous full-time employment in the Greater London area, (d) has not less than one year’s full-time attendance at an education establishment in the Greater London area.
Map of Parliament Hill and adjoining roads and stations, start of races close to athletic track – https://www.google.co.uk/maps/@51.5596772,-0.1597202,15z
Entries Close Friday 3 November
Note: You will have to be pre-entered by your respective Team Manager 

LONDON YOUTH GAMES – Takes place on Saturday 18 November at Parliament Hill Fields, Hampstead Heath (SatNav NW5 1QR), nearest station is Gospel Oak.
Note: You will be selected by your respective Borough Team Manager

FRATERNITY AND SORORITY CUPS – Takes place on Saturday 25 November at Trent Park, Cockfosters Road, Middlesex (SatNav EN4 0PS). The start is close to the car park which is accessible from the western gate of Trent Park, found on the left-side before reaching Cockfosters underground station (Piccadilly line).
Timetable – 14.30 for Men/Women – Junior, Senior and Veteran. Numbers will be given out close to the start area.
Note: You do not have to be pre-entered, just turn up and run.  

NORTH WEST LONDON LEAGUE – The third fixture of five takes place on Saturday 25 November at Trent Park, Cockfosters Road, Middlesex (SatNav EN4 0PS). The start is close to the car park which is accessible from the western gate of Trent Park, found on the left-side before reaching Cockfosters underground station (Piccadilly line).
Timetable – 12.45 Under 11 Boys and Girls (2400m), 13.00 Under 13 Boys and Girls (3000m), 13.20 Under 15 Boys and Girls (4000m), 13.40 Under 17 Men and Women (5000m) distances are approximate. Numbers will be given out close to the start area. The times are as the 2022 fixture
Note: You do not have to be pre-entered, just turn up and run. Will any of our Female athletes please see TY HOLDEN who will give you a race number

SBH 133RD ANNUAL GENERAL MEETING – Takes place on Tuesday 28 November in the 100 Club, East Stand, StoneX Stadium, Greenlands Lane, Hendon, London (SatNav NW4 1RL), The AGM commences at 19.30, followed at approximately 20.00 with the Presentation of Awards for the 2023 Track & Field season, and 2022-2023 Cross Country season for both Men and Women. All are welcome especially the award winners.

THE FIRST MEETING AT THE WRESTLER’S PUB – Took place om the 16 October.
PHIL CUNNINGHAM wrote, thanks to RAY and CLARE, we had a great evening at the Wrestlers Pub in Highgate, 101 years after the first known picture of Shaftesbury. The picture shows quite a few of the old guard with from left to right, RAY POWELL (49 years with the club), MARTIN GREY (56 years), TONY SUNDERLAND (69 years), PHIL CUNNINGHAM (50 years), JOHN DRYDEN (52 years), DAVE BEDFORD (59 years), PHIL RICHARDSON (63 years), JOHN KELLY (a mere 44 years) and JULIAN GOATER (57 years). GERALD ALTERMAN (43 years) and JO NEWELL also attended but unfortunately needed to leave before the photo. Well over 500 years of club membership between us!

EUROPEAN ULTIMATE FRISBEE CHAMPION – Congratulations to THOMAS FISHER who is now back training at the track again after a successful season of playing Ultimate Frisbee. He won the National and then the European championships with his club. The photograph shows THOMAS holding the trophy after their win at the European Championships, in the Olympic Stadium in Warsaw, Poland from the 25-27 August.

Ultimate, also known as Ultimate Frisbee, is a non-contact team sport played with a flying disc. It’s played outdoors on a grass field, but you can also play it indoors. Ultimate is played with 2 teams and the team with the most points wins the game. During a game, it is all about the honesty of the players, so there is no referee on the field. That’s what we call the Spirit of the Game.

HOW TO MASTER A SPRINT START – The following article was published on the Athletics Weekly website recently. Photograph taken by MARK SHEARMAN.

Coach JOHN SHEPHERD breaks down this vital part of your race with some valuable tips and advice. The start makes or breaks your race. The reaction but, more importantly, the first few steps clearing the blocks and the subsequent acceleration pattern used will determine the winner. So, what can you do to get a start in the style of CHRISTIAN COLEMAN or SHELLY-ANN FRASER-PRICE?

 In the blocks – If you are not correctly set up then you will fail to create the required forces, angles and positions to accelerate.

 What to do – As a guide, the front knee’s angle should be 90 degrees and the rear 120. Top starters have their weight well over the start line.

 Tip – Push the front knee forward over the line when rising into set position. Feel almost as if toppling forward – but keep pressure on block faces. Feel like a coiled spring in the set position.

Block clearance – Angles, angles, angles. It’s all about the right clearance angles after the gun goes and a great deal of strength and power. The body catapults out of the blocks and should be aligned (not folded at the hips – a common fault). Often the lead arm is long and high – this enables greater extension from the front block. The rear leg also pushes and then shoots forward to the front low and fast to clear the start-line. The rear foot is angled down and kept well behind the body’s centre of mass so it can facilitate a dynamic push on the first track contact. This is why many sprinters toe drag. Shin angles are negative (angled back towards the blocks). The shallower the angle, the greater the propulsive force. You need to be really strong to achieve a very low shin angle and angled body position from the blocks – otherwise you will literally stumble and fall. This is what 200m world champion NOAH LYLES has been working on and explains in part why he has improved significantly recently over 60m and 100m.

 Tip:  Practice the start push by exerting as much force as possible to “jump” out of the block and then “catch” the landing to sprint one to three further steps

Acceleration – After block clearance, it’s all about exerting power without rising into upright max velocity sprint posture too soon. The later the sprinter hits top speed, the greater likelihood they will win. The very best male sprinters reach 30m in around 3.80 and top speed around 50-60m. Post block clearance the emphasis is on pushing and rear side mechanics – but not exclusively. Contemporary sprint coaching practice talks about “taking the feet away forwards” and “scissoring acceleration”. If the sprinter drives one leg back as powerfully as possible into the track while simultaneously pulling the other forward then there will be more power. The arms are also crucial – they must work harmoniously with the legs to create a synchronised action. For the very fastest of male sprinters the first 10m split will be near to 2.00, the second just above 1.00, the third around or just below 0.90 and thereafter significantly below 0.90 for the rest of the race.

Hammer blow – What you put into the track is what you get back. The harder the strike, the faster you will propel yourself forwards, provided your technique is up to it. Increasing rate of force production will therefore improve the sprint start, the ability to stabilise and to use those angles as referenced previously.

 Tip – Weight train, do plyometrics, sled pulling and pushing, resisted harness run and accelerated harness runs. All will help to improve the sprint start.

SHAFTESBURY BARNET HARRIERS ON INSTAGRAM– Since the account was setup towards the end of last year, there has been an amazing amount of Videos and Photographs contributed with many comments. There are no posts this week.