Hey BMX coach Greg Romero here today we’re going to talk about three things to improve your second pedal stroke out of the gate.
OPPOSITE STARTING FOOT BOX SPRINTS
The number one the best way to improve your second pedal stroke out of the gate is doing Opposite Foot Box Sprints (away from the track). Opposite Foot Box Sprints will enable you to replicate the exact position that you need to be in during the critical acceleration phase. This means starting opposite foot from your starting foot and to make it more challenging you will start with the shoulders over the handlebar grips and your head down. From there, simply accelerate off the box from that position. You will find it will be very awkward and it will challenge one side of your core more than you have ever discovered (and this is where we get to truly improve your technique. Once you get the technique down, you can go harder and more aggressive with your explosion to improve even more specificity. Again, I can’t repeat how much at first it may seem awkward but you want to do as many as you can get used to it and that way you can master it so when you go do gates at the track your second pedal feels more fluid, stronger and efficient.
Doing unilateral exercises whether you’re a kid doing body weight exercises or an older guy in the gym lifting weights, doing unilateral exercises like single leg squats lunges step ups will isolate each leg to perform a triple extension as if you’re paddling on the bike as opposed to doing a bilateral exercise such as a squat where you don’t get to isolate each leg. What this will do will neurologically improve the specific demand and also improve the stability muscles on the left side and the right side of the individual leg. This is critical in any cycling program despite the fact that we do movements double legged (jumping, manualing, pumping and landing) we accelerate and sprint one leg at a time. Focus on engagement of the glute medius and always use your core as a center of stability, your leg muscles will respond and activate where it needs it most. This will re-balance any imbalances of strength and of course, will totally help your second pedal out of the gate.
The limiting factor in getting into the proper acceleration position for your second pedal is usually your core strength. If your core is strong and you can learn how to engage it properly you can prevent your hips from moving back at the bottom of the pedal stroke (which causes a delay to get back into the proper position) and enable yourself to get into the proper acceleration position and hold yourself properly through core engagement. This is probably the most overlooked area when it comes to second pedal weaknesses. It’s critical to be conscious of core engagement in anything we do from BMX starts, sprints, strength exercises, etc.
Again those are three easy things to improve your second pedal out of the gate and if you guys have any questions feel free to email me and info a BMX training dot com. Again thank you so much for being a member of BMX training pro. I’ll see you guys at the races.