Training Principles, Part Seven - Basic Sprint Mechanics
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By James Walker CCS, STM, BioSig, Master Trainer
If you’re not blessed to have a biomechanics coach or fortunate enough to work with a competent sprint coach, no one explains or teaches you correct sprint mechanics. Even having a speed & conditioning coach you may not receive the technical or biomechanical information necessary to improve sprinting. Instead you may get an over indulgence of volume running or gimmick training. I’m not suggesting that some devices can’t enhance your speed but they should be a supplement to proper mechanics, structural integrity, muscle fiber recruitment, and overall strength. Here are the basics of sprinting.
1. Sprint Running Mechanics – to run at a fast pace that requires a high or intense neuromuscular effort. The basics of sprinting can be summed up into three phases - start phase, drive phase, and acceleration phase.
a) Start Phase - may be from a two, three, or four point stance, requiring strength and power to over come inertia. Below is a checklist of proper mechanics:
· Head position-should be down with chin near the collar and neck relaxed.
· Torso position-(two & three point stances) should be achieved with the hips being higher than the head or hips raised with the shoulders slightly forward of the hands.
· Arm & hand position-finger tips or hands should be on the line (in a four point stance) or the opposite side hand to the front foot (in a three point stance) with the other arm extended back slightly higher than the hips.
· Leg & feet position-should be determined by the feet position close (bunched), medium, or elongated. The front foot should be approximately one foots length from the start line with a 90 degree knee angle, while the back foot should be positioned to allow a 120 degree knee angle (this is also the stronger and/or more coordinated leg. Both heels are raised with the front bearing the most weight.
b) Drive Phase - coming out of the start to over come inertia from the stationary position or stance to achieve a 45-degree body lean angle.
· Head position-should be looking down at the ground but relaxed (the head position dictates the body or torso position).
· Torso position-should be 45 degree lean angle.
· Arm & hand position-should be relaxed with a 90 degree angle at the elbow and strong powerful alternating elbow drive to the rear on the backswing.
· Leg & feet position-feet should be dorsiflexed (toes and ankles pulled up toward the shins) with the ball of the foot (forefoot) striking the ground behind the hips. The legs should drive down toward the ground in a powerful motion (like auto pistons or punching the heavy bag) after the heel is pulled up into the hamstring area (this actually precedes the leg drive). Tighter knee angle and knee lift equals greater striking force. The first few foot strike are critical, they must be powerful and explosive (importance of leg, hip, back, & core strength).
c) Acceleration Phase - post drive phase to reach the maximum running speedwith a 70 degree body lean angle.
· Head position-should be neutral with the chin level to the ground but relaxed (the head position dictates the body or torso position).
· Torso position-should be 70 degree lean angle.
· Arm & hand position-should be relaxed with a 90 degree angle at the elbow and strong powerful alternating elbow drive to the rear on the backswing. The hand or fist should automatically return into the front-swing but only to shoulder level.
· Leg & feet position-feet should be dorsiflexed (toes and ankles pulled up toward the shins) with the ball of the foot (forefoot) striking the ground under the hips. The legs should drive down toward the ground in a powerful drive motion (focus on striking the ground under the hips) after the heel is pulled up into the hamstring area, which facilitates knee lift or a tight knee angle (this actually precedes the leg drive). Tighter knee angle and knee lift equals greater striking force.
‘Train Safe, Smart, & Results Driven’
