Asafa Powell Start

What exercises do you do in the gym? You might be using a squatting movement pattern where the shin is more vertical and the foot is flat, as oppose to a deadlift "hip hinge". The hip hinge lets you move your torso (center of mass) over your foot and maintain the shin angles of your first step. Asasfa Powell is a good example of this in my opinion: [video You could also be looking at tightness in your quads and weakness in your hamstrings preventing you from having a bent knee in your second step. Finally, you may want to do toe lift/foot arch exercises, because ultimately a flat foot is a foot contact where the toes are not extended and the calcaneus bone is allowed to drop.

link to this video See how Asafa tucks his chin in so that his head stays behind the line? Exactly. Justin Gatlin does the same: link to this video

Well, you have a hurdle in front of you. Literally. I would start with trying to keep your legs tucked in, meaning that you shouldn't run too wide and should avoid having the knees/feet pointing outwards (like a duck). You have a lot of power I guess but you're not aerodynamic running like this, so you are wasting your energy. Try to summon the spirit of Asafa Powell when you run: [video