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hi my name is amani lara lancico i'm a
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sprinter on the great britain team i'm a
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world and european medalist
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and today this is going to be my my
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protein master class on the classic
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now the three top tips i have for a
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have to start with the hands next we'll
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and then thirdly will be all about
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projection so first off we have our hand
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so many people can be confused about not
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going too narrow or going too wide
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today i'm going to answer all of those
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as we go down into the start position
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what i like to do is actually use my
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as guiders for where my hands are going
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to go so i'll rock forward
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and then double check from where my hip
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and make a straight line down on each
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and then just make sure that my weight
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is pushed forward into my hands but
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quite evenly distributed between both of
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that's a really really solid classic
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so next up we're going to be talking
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about our back position
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i like to really take the angry cat
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position you don't want to have too
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flat of a back in the blocks you curve
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and bring your knees just slightly off
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the ground the tension you have in your
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legs should really emulate what a
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quarter squat or a deadlift would feel
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so you've got loads of tension to go off
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tip number three is all about projection
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project project project
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whether that's your upper body your hips
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you really want to make sure your whole
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kind of like a trailer truck is going
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down the race track in the forward
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that's what really really separates a
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rubbish start from an excellent start
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so now it's time to put it all together
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like i said we start with our fingers
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so you might be wondering how far apart
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when you're in the start position the
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answer is is that there's no
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right answer it's all about what's
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comfortable for you depending on your
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depending on how big your legs are i
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like to go for something quite
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narrow but if you're a bit taller than
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me you might go for something a bit
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further away it's all about being
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comfortable enough to create enough
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tension to get out of the blocks
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so with my feet i probably have them
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about half a foot apart and that's just
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really comfortable for me to get into
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quite a narrow position and i feel like
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power from that distance
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so let's finish off on a pro tip to get
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you extra speedy just
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like an olympian now i like to do bunny
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hops before every single session because
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they really wake my feet up and get them
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ready for sprinting if you didn't know
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when you're sprinting you're actually
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putting six times your body weight
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into the racetrack so your feet need to
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be really ready for that i do five on
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each leg and then i do
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five all together so it looks like this
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and now i'm ready thank you guys for
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watching make sure to like and subscribe
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to the my protein youtube channel
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and if you have any questions leave them
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in the comments box below
