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Sprinting

The sprints include the following track events: 100 metres, 200 metres, 400

metres, 4 x 100-metre relay and the 4 💳 x 400-metre relay. Although the sprints are

events in themselves, the ability to sprint is an essential weapon in an 💳 athlete's

armoury for many track and field events and sports.

Sprint Technique

Guidance on the

sprint technique takes the form of a 💳 checklist for each sprint phase, of points for the

coach to monitor. The information provided here is for athletes using 💳 starting blocks.

For details of standing or crouch starts, see the sprints start page.

Pre-race

start

Blocks correctly positioned in the lane 💳 (200 metres/400 metres at a tangent to

the curve)

Correct distances from the start line to the front and rear blocks

Foot

💳 blocks at the correct angles

Blocks firmly located on the track

Athlete relaxed and

focused on the race

On your marks

Feet correctly located 💳 in the blocks

Feet correctly

located in the blocks Fingers behind the line

Fingers form a high bridge

Hands evenly

positioned slightly wider 💳 than shoulder-width

Shoulders back and vertically above or

slightly forward of the hands

Arms straight but not locked at the elbows

Head and 💳 neck

in line with the spine

Eyes focused on the track (1 to 2 metres ahead)

Gentle

breathing

Face and neck muscles relaxed

Set

Hold 💳 the breath

Hold the breath Hips rise

slowly to a position above the shoulders

Head and neck in line with the spine

Eyes

💳 focused on the track one or two metres ahead

Shoulders vertically above or slightly

forward of the hands

Front leg knee angle 💳 approx. 90 degrees

Rear leg knee angle

approx. 120 degrees

Feet pushed hard back into the blocks

B of the Bang

Exhale

Drive

the arms 💳 hard

Extend the whole body, so there is a straight line through the head,

spine, and extended rear leg. The body 💳 is approx. 45-degree angle to the ground

Eyes

Focused on the track 2 to 3 metres

Run out of the blocks - 💳 do not step or jump out of

the blocks

Drive Phase (0-30m)

Drive the back leg forward, keeping the heel low until

💳 the shin is approx. 45° to the ground and then drive the foot down (see picture to the

right), hitting 💳 the ground just behind the body's centre of mass

Drive the back leg

forward, keeping the heel low until the shin 💳 is approx. 45° to the ground and then

drive the foot down (see picture to the right), hitting the ground 💳 just behind the

body's centre of mass Over the next 7-8 strides (approx. 10 metres), the angle of the

shin 💳 of the front leg, before it is driven down, will increase by 6-7°/stride so that

by the 7-8 stride, the 💳 shin is vertical

Over the first 7-8 strides, the whole-body

angle will increase from 45° to approx. 30° degrees - approx. 💳 2°/step

After the first

7-8 strides, you will be at approx.70% of your max velocity

Eyes focused on the track

to keep 💳 low to allow the build-up of speed

Forward lean of the whole body with a

straight line through the head, spine 💳 and extended rear leg

Face and neck muscles

relaxed (no tension)

Shoulders held back and relaxed, square in the lane at all

💳 times

Arms move with a smooth forward and backward action - not across the body - drive

back with elbows - 💳 hands move from approx. shoulder height to hips

Elbows maintained at

90 degrees (angle between upper and lower arm)

Hands Relaxed - 💳 fingers loosely curled -

thumb uppermost

Legs - fully extended rear leg pushing off the track with the toes -

drive 💳 the leg forward with a high knee action with the knee pointing forward and with

the heel striking under the 💳 backside (not the back of the backside as the knee is low

and pointing down to the ground) - extend 💳 lower leg forward of the knee (rear leg drive

will propel the foot ahead of the knee) with toes turned 💳 up - drive the foot down in a

claw action with a ball of foot/toe strike on the track vertically 💳 below the knee -

pull the ground under you into a full rear leg extension - (elbow drive assisting the

💳 whole action)

On the ball of foot/toes at all times - feet pointing forward straight

down the lane

Elbow drive commences just 💳 before rear leg drive

Fast leg action, right

stride length allowing continual acceleration

The appearance of being smooth and

relaxed but driving 💳 hard with elbows and legs

The drive is maintained for the first

20-30 metres (approx.16-17 strides), at the end of which 💳 the body is tall with a slight

forward lean

At the end of this phase, you will be at approx. 90% 💳 of your max

velocity

Stride Phase (30-60m)

Smooth transitions from the drive phase to stride

phase

Eyes focused at the end of the 💳 lane - tunnel vision

Head in line with the spine -

held high and square

Face relaxed - jelly jaw - no 💳 tension - mouth relaxed

Chin down,

not out

Shoulders held down (long neck), back (not hunched), relaxed and square in the

lane 💳 at all times

Smooth forward and backward action of the arms- not across the body -

drive back with elbows - 💳 brush vest with elbows - hands move from shoulder height to

hips for men and from bust height to hips 💳 for the ladies

Elbows held at 90 degrees at

all times (angle between the upper arm and lower arm)

Hands relaxed - 💳 fingers loosely

curled - thumb uppermost

Hips tucked under - slight forward rotation of the hip with

forward leg drive to 💳 help extend the stride

Legs - fully extended rear leg pushing off

the track with the toes - drive the leg 💳 forward with a high knee action with the knee

pointing forward and with the heel striking under the backside (not 💳 the back of the

backside as the knee is low and pointing down to the ground) - extend lower leg 💳 forward

of the knee (rear leg drive will propel the foot ahead of the knee) with toes turned

up, stepping 💳 over the knee of the lead leg - drive the foot down in a claw action with

a ball of 💳 foot/toe strike on the track just behind the body's centre of mass - pull the

ground under you into a 💳 full rear leg extension - (elbow drive assisting the whole

action)

On the ball of foot/toes with the feet pointing forward 💳 straight down the

lane

No signs of straining or tension in the face, neck and shoulders

The appearance of

being Tall, Relaxed 💳 and Smooth with maximum Drive

See the sprint technique photo

sequence

At or close to the end of this phase, you will 💳 have reached your max

velocity

Lift Phase (60m+)

Around 50-60 metres, we will have reached max velocity, and

now we start to 💳 slow down. Technique as the Stride Phase but with emphasis on:

High

knee action (prancing)

Leg action is fast and light as 💳 if running on a hot surface

Fast

arms - more urgency

Hands slightly higher at the front

Coaching Notes

As you monitor

the athlete's 💳 technique, look for:

a Tall action This means erect, running on the ball

of foot/toes (not heels) with full extension of 💳 the back, hips and legs as opposed to

'sitting down' when running

action a Relaxed action This means move easily, as 💳 opposed

to tensing and 'working hard' to proceed. Let the movements of running flow. Keep the

hands relaxed, the shoulders 💳 low and the arm swing rhythmically by the sides.

action a

Smooth action This means float across the top of the 💳 ground. All motion should be

forward, not up and down. Leg action should be efficient and rhythmic. The legs should

💳 move easily under the body like a wheel rolling smoothly along.

action Drive This means

push from an extended rear leg, 💳 rear elbow drive with a high forward knee drive

followed by a strike and claw foot action just behind the 💳 body's centre of

gravity.

Sprint Starts

Canadian researchers, Sleivert and Taingahue (2004)[1],

investigated the relationship between sprint start performance and selected

conditioning 💳 training. When a sprinter leaves the blocks, the drive against the blocks

and the first few steps rely on concentric 💳 muscular strength. A concentric muscle

contraction occurs when a muscle shortens as it contracts.

A squat jump is an example

of 💳 concentric muscle contraction, which simulates the sprint start. 4 sets of 3

repetitions with a loading of 30-70% of 1RM 💳 can be used to develop maximal concentric

force.

Lower into the squat position, hold for 1 to 2 seconds to switch 💳 off the

stretch/reflex, stretch/shortening cycle and allow for a more powerful contraction.

Developing concentric muscle contraction will help the athlete's 💳 sprint start and

acceleration over the first 4 or 5 strides.

Right foot forward or left?

A question

often asked regarding the 💳 starting blocks is, "which foot should be in the rear block?"

A team of researchers, Eikenberry et al. (2008)[2], discovered 💳 that when:

the left foot

was in the rear block, reaction time was better

the right foot was in the rear block

💳 movement and total response time was better - the time from the stimulus (gun) until

the end of the movement

The 💳 results suggest that the right foot in the rear block will

produce a more powerful drive from the blocks.

Perhaps a 💳 way forward would be to

evaluate the athlete's times over the first ten metres, for both start positions, to

determine 💳 which produces the fastest acceleration phase for the athlete.

Stride

Length

Out of the blocks, the initial foot strike should be around 💳 50-60cm from the

start line. The stride length should then progressively increase on each stride by

10-15cm until they reach 💳 their optimal stride length of about 2.30 metres.

If the

athlete lands at 50cm from the start line and increases their 💳 stride length by

10cm/stride, then they will reach their optimal stride length around their 19th stride

- approx. 26m from 💳 the start line. If they could maintain their 2.30m stride length,

they would cross the finish line on their 51st 💳 stride.

If the athlete lands at 60cm

from the start line and increases their stride length by 15cm/stride, then they will

💳 reach their optimal stride length around their 13th stride - approx. 20m from the start

line. If they could maintain 💳 their 2.30m stride length, then they would cross the

finish line on their 49th stride.

Rehearsal of this acceleration phase should 💳 be

conducted regularly. Markers can be placed at the side of the track to assist the

athlete in getting the 💳 feel of the increased stride length and acceleration. The marker

settings for an athlete who lands at 60cm from the 💳 start line and then increases their

stride length by 15cm/stride are as follows: 0.60m, 1.35m, 2.25m, 3.30m, 4.50m, 5.85m,

7.35m, 💳 9.00m, 10.80m, 12.75m, 14.85m, 17.10m. (Saunders 2004)[3].

Stride Frequency

(Strike Rate)

The time of a stride (ST) comprises the time you are 💳 in the air (AT) plus

the time you are in contact with the ground (GT). Elite sprinters typically have a 💳 GT

of 0.09 secs and an AT of 0.11 secs, giving them an ST=0.2 seconds. The stride

frequency of an 💳 elite athlete is in the range of 4.8 to 5.2 strides per second (1sec ÷

0.2sec = 5 strides). The 💳 difference between an elite and an average sprinter is not

greater strength but reduced ground contact time (GT) achieved with 💳 developed skill and

motor coordination.

Acceleration Training

Zafeiridis et al. (2005)[4] looked at

weighted sledge training and its effect on sprint acceleration, 💳 and they concluded that

training with a weighted sledge would help improve the athlete's acceleration phase.

The session used in 💳 the research was 4 x 20m and 4 x 50m maximal effort runs.

Lockie et

al. (2003)[5] investigated the effects of 💳 various loadings and concluded that when

using a sledge, a light weight of approx. 10-15% of body weight should be 💳 used so that

the dynamics of the acceleration technique are not negatively affected.

Starts over

10-20 metres performed on a slight 💳 incline of around five degrees have an important

conditioning effect on the calf, thigh and hip muscles (they have to 💳 work harder

because of the incline to move) that will improve sprint acceleration.

Sprinting

Speed

Downhill sprinting is a method of developing 💳 sprinting speed following the

acceleration phase. Use 40 to 60 metres to build up to full speed and then maintain 💳 the

momentum for a further 30 metres. A session could comprise 2 to 3 sets of 3 to 6

repetitions. 💳 This method's difficulty is finding a suitable hill with a safe surface. A

mountain with a maximum of 15° decline 💳 is most appropriate.

Overspeed work could be

carried out on the track when there are prevailing strong winds - run with 💳 the wind

behind you.

Research by Mero et al. (1998)[6] indicates that an elite sprint athlete's

foot contact time with the 💳 track is 0.08 to 0.1 seconds, so it is vital with plyometric

training that each ground contact (approx. 1/10 of 💳 a second) is made as dynamically as

possible. Bounding, hopping, and depth jumps from low heights (30cm) can speed up

💳 ground contact times, trigger the appropriate neural pathways, and recruit fast-twitch

muscle fibres. Example sessions for a mature athlete are:

4 💳 x 10 bounds with a 20m run

out

4 x 10-speed hops

Depth jumps off a 40cm box: 4 x 4 step 💳 off, land and jump for

height

4 x 4 step off, land and jump for distance

Repetitions, sets and recovery should

be 💳 adjusted to focus on the quality of execution, not the number of executions.

Bend

Running Technique

In the 200m and 400m set 💳 up your blocks to form a straight line

(tangent) to the inside line of your lane allowing you to initially 💳 accelerate in a

straight line before moving into bend running. When running the curve, you slightly

twist your shoulders so 💳 that the right arm comes across the body to the midline, and

the left arm goes straight back to the 💳 front above your inside lane line. The right

foot comes across the front of the body, landing in front of 💳 the left foot. You will

automatically lean into the curve to counteract the inertia which is trying to pull you

💳 to your right. Your left foot lands on the ground about 6 inches from the line.

Remember that if you 💳 touch the lane line, you will be disqualified.

Training Programs

A

training program has to be developed to meet the athlete's individual 💳 needs and

consider many factors: gender, age, strengths, weaknesses, objectives, training

facilities etc. As all athletes have different needs, a 💳 single program suitable for all

athletes is not possible.

Training Pathway

Athletes in the Event Group stage

The

following is an annual training 💳 program suitable for athletes in the Event Group

development stages for the sprint and hurdle events.

Athletes in the Event stage

The

💳 following are event-specific annual training programs suitable for athletes in the

Event development stage:

Training Methods

The various forms of training

include:

Speed

Speed 💳 endurance

Specific endurance - consists of intervals at your goal

pace, but not so long as to replicate the entire race

Special 💳 endurance - the aim is to

develop the capacity for maintaining maximal or near maximal velocity

Intensive tempo -

runs completed 💳 at 75-95% effort to overload the lactic energy system

Extensive tempo -

a slower version of intensive tempo where we try 💳 to avoid the build-up of

lactic

Resisted sprints - uphill running, running with a sledge or tyre, running into a

headwind

Assisted 💳 sprints - downhill running, running with the wind

Developing the

Energy Systems

The following table, Rogers (2000)[7], indicates the training exercises

to 💳 develop the sprinter's energy systems and guide you in preparing training

programs.

Energy System Type of training Distance Speed Recovery Total 💳 distance Aerobic

Power Extensive Tempo >100m 60-70% 30-90 sec 1400-3000m Aerobic Capacity Extensive

Tempo >200m 70-80% 30-90 sec 1400-2000m Aerobic 💳 & Anaerobic Intensive Tempo >80m 80-90%

30-120 sec 800-1800m Anaerobic Speed 20-80m 90-95% 3-5 min 300-800m Alactic Speed

20-80m 95-100% 💳 3-5 min 300-500m Anaerobic Speed Endurance 30-80m 90-95% 1-2 min

300-800m Alactic Speed Endurance 30-80m 95-100% 2-3 min 300-800m Anaerobic 💳 Speed

Endurance 80-150m 90-95% 5-6 min 300-900m Glycolytic Speed Endurance 80-150m 95-100%

6-10 min 300-600m Anaerobic Special Endurance 150-300m 90-95% 💳 10-12 min 600-1200m

Glycolytic Special Endurance 150-300m 95-100% 12-15 min 300-900m Lactic acid tolerance

Special Endurance 300-600m 90-95% 15-20 min 💳 600-900m

Weight Training

The following is

an example weight training program for a sprinter.

Phase Loading Day 1 Day 2 Day 3

General 💳 3 sets 12 RM Squats

Step-Ups

Bench Press

Dumbbell Arm Swings Lunges

Single Leg

Squats

Bench Press

Power Cleans Squats

Step-Ups

Bench Press

Snatch Specific Power

Cleans & Snatch

3 💳 sets 10RM

Other exercises

3 sets of 5 reps at 10RM Power Cleans

Bench

Press

Step Ups

Dumbbell Arm Swings Snatch

Bench Press

Single leg squats

Lunges with

💳 dumbbells

Dumbbell Arm Swings Squats

Bench Press Competition 3 sets of 5 reps at 8RM

Power Cleans

Bench Press

Step Ups

Dumbbell Arm Swings Snatch

Bench 💳 Press

Single leg

squats

Lunges with dumbbells

Dumbbell Arm Swings Rest

Analysis of running the 100

metres

The following table (Arnold 1992)[9] provides the reaction 💳 time and 20-metre

split times for the men's 100-metre final at the Barcelona Olympics in 1992.

Athlete

Reaction 20m 40m 60m 💳 80m 100m Christie (UK) 0.139 2.93 4.74 6.48 8.22 9.96 Fredericks

(NAM) 0.138 2.91 4.74 6.50 8.26 10.02 Mitchell (USA) 💳 0.143 2.93 4.76 6.52 8.28 10.04

Surin (Can) 0.124 2.89 4.72 6.50 8.28 10.09 Burrell (USA) 0.165 2.99 4.82 6.58 💳 8.32

10.10 Adeniken (NGR) 0.183 3.01 4.84 6.58 8.34 10.12 Stewart (JAM) 0.154 2.95 4.78 6.56

8.36 10.22 Ezinwa (NGR) 💳 0.172 2.99 4.84 6.62 8.42 10.26

Evaluation of speed

The

following table provides each athlete's speed (metres/second) at each 20-metre point.

You 💳 will note that, except for Burrell, the athletes achieved their maximum speed at 60

metres.

Athlete Start 20m 40m 60m 80m 💳 100m Christie (UK) 0 6.83 11.05 11.49 11.49 11.49

Fredericks (NAM) 0 6.87 10.93 11.36 11.36 11.36 Mitchell (USA) 0 💳 6.83 10.93 11.36 11.36

11.36 Surin (Can) 0 6.92 10.93 11.24 11.24 11.05 Burrell (USA) 0 6.69 10.93 11.36 11.49

💳 11.24 Adeniken (NGR) 0 6.64 10.93 11.49 11.36 11.24 Stewart (JAM) 0 6.78 10.93 11.24

11.11 10.75 Ezinwa (NGR) 0 💳 6.69 10.81 11.24 11.11 10.87 Average 0 6.78 10.93 11.35

11.32 11.17

If you plot the average speed for these athletes 💳 at the 20-metre mark, you

find that maximum speed is achieved around 60 metres and from this point, speed

declines 💳 to the 100-metre point when it is approximately the same speed as that made at

50 metres.

The objective now for 💳 coaches and athletes is to maintain acceleration

through to 80 metres and reduce the decline in speed from 80m to 💳 100m.

17 years later -

100 metres Split Times 2009

The following table provides the reaction time and 20-metre

split times for 💳 the men's 100-metre final at the World Championships in Berlin in

2009.

Athlete Reaction 20m 40m 60m 80m 100m Bolt (JAM) 💳 0.146 2.89 4.64 6.31 7.92 9.58

Gay (USA) 0.144 2.92 4.70 6.39 8.02 9.71 Powell (JAM) 0.134 2.91 4.71 6.42 💳 8.10 9.84

Bailey (ANT) 0.129 2.92 4.73 6.48 8.18 9.93 Thompson (TRI) 0.119 2.90 4.71 6.45 8.17

9.93 Chambers (UK) 💳 0.123 2.93 4.75 6.50 8.22 10.00 Burns (TRI) 0.165 2.94 4.76 6.52

8.24 10.00 Patton (USA) 0.149 2.96 4.85 6.65 💳 8.42 10.34

Evaluation of speed

The

following table provides each athlete's speed (metres/second) at each 20-metre point.

You will note now that 💳 all the athletes achieved their maximum speed at 80m.

Athlete

Start 20m 40m 60m 80m 100m Bolt (JAM) 0 6.92 11.43 💳 11.98 12.42 12.05 Gay (USA) 0 6.85

11.24 11.83 12.27 11.83 Powell (JAM) 0 6.87 11.11 11.70 11.90 11.49 Bailey 💳 (ANT) 0 6.85

11.05 11.43 11.76 11.43 Thompson (TRI) 0 6.90 11.05 11.49 11.63 11.36 Chambers (UK) 0

6.83 10.99 💳 11.43 11.63 11.24 Burns (TRI) 0 6.80 10.99 11.36 11.63 11.36 Patton (USA) 0

6.76 10.58 11.11 11.30 10.42 Average 💳 0 6.85 11.05 11.54 11.82 11.40

If you plot the

average speed for these athletes at the 20-metre mark, you find 💳 that maximum speed is

now achieved at around 80 metres and from this point, speed declines to the 100-metre

point 💳 when it is approximately the same speed as that made at 50-60m metres.

The

objective now for coaches and athletes is 💳 to maintain acceleration through to 90 metres

and reduce the decline in speed from 90m to 100m.

Usain Bolt 2012 London 💳 Olympics

The

following table provides the 20-metre split times in the final of the 100 metres for

Usain Bolt.

Athlete Start 20m 💳 40m 60m 80m 100m Bolt (JAM) 0 2.93 4.69 6.35 7.96

9.63

The following table provides the speed (metres/second) at each 💳 20-metre

point.

Athlete Start 20m 40m 60m 80m 100m Bolt (JAM) 0 6.83 11.36 12.05 12.42 11.98

If

you plot the speed 💳 at the 20-metre mark, you find that maximum speed is still achieved

at around 80 metres and from this point, 💳 speed declines to the 100-metre point when it

is approximately the same speed as that made at 50-60m metres.

Evaluation Tests

The

💳 following evaluation tests can be used to monitor the sprint athlete's

development:

Sprint Time Predictors

Test results make it possible to predict 💳 potential

times for a sprint event. The available sprint time predictors are:

Bounding

Controls

Dick (1987)[8] provides a rough guide linking 3 💳 Bounds (from a standing start)

and Standing Long Jump to competition performance.

Target Time Standing Long Jump 3

Bounds 10.70 - 💳 10.2.0 2.90- 3.20 10.00 - 9.20 11.10 - 10.71 2.70 - 2.89 9.19 - 8.50

11.70 - 11.11 2.60 - 💳 2.69 8.49 - 7.90 12.20 - 11.71 2.50 - 2.59 7.89 - 7.50 12.70 -

12.21 2.40 - 2.49 7.49 💳 - 7.20 13.2 - 12.71 2.30 - 2.39 7.19 - 6.80

Free Calculator

Free

Microsoft Excel spreadsheet that you can download and 💳 use on your computer.

100 metres

to 800 metres time predictions based on 100 metres to 800 metres time

Rules of

Competition

The 💳 competition rules for this event are available

from:

References

SLEVERT, G. and TAINGAHUE, M. (2004) The relationship between maximal

jump-squat power and 💳 sprint acceleration in athletes. Eur J Appl Physiol., 91 (1), p.

46-52 EIKENBERRY, A. et al. (2008) Starting with the 💳 "right" foot minimizes sprint

start time. Acta Psychol (Amst), 127 (2), p. 495-500 SAUNDERS, R. (2004) Five

components of the 💳 100m sprint. Modern Athlete and Coach, 42 (4) p. 23-24 ZAFEIRIDIS, A.

et al. (2005) The effects of resisted sled-pulling 💳 sprint training on acceleration and

maximum speed performance. J Sports Med Phys Fitness, 45(3), p. 284-290 LOCKIE, R.G. et

al. 💳 (2003) Effects of resisted sled towing on sprint kinematics in field-sport

athletes. J Strength Cond Res., 17 (4), p. 760-767 💳 MERO et al. (1992) Biomechanics of

sprint running. Sports Med, 13, p. 266-274 ROGERS, J.L. (2000) USA Track and Field

💳 Coaching Manual. Champaign IL: Human Kinetics DICK, F. (1987) Sprints and Relays. 5th

ed. London: BAAB. p. 24 ARNOLD, M. 💳 (1992) 100 Metres Men. Athletics Coach, 26 (4), p.

11

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