The Proper Sprinting Technique
Starting Phase
A quick start is essential to becoming a proficient 100-meter sprinter. Have your weight evenly distributed over your hands and feet. On the gun, you will push with your forward leg, straightening it out as your back leg comes forward and begins your drive. Pump hard with both hands, staying low in your stride.
Acceleration Phase
Stay low through your first six strides. This should take you about 20 to 25 yards from the start line. After you have reached your second stride, your front leg becomes a lever that keeps your speed increasing. With each stride you take you should begin to gradually raise up until you are in a normal running position. Throughout this phase, you need to relax the muscles in your neck and shoulders and keep your vision focused straight ahead.
Maximum-Speed Phase
Your push-off leg folds back fully, nearly reaching your buttocks. Your forward leg is reaching upward and outward with each stride. When your foot hits the ground, your ankle should be slightly flexed and the angle should be close to 45 degrees at initial contact. When you are running at top speed only the balls of your feet should touch the ground. Your hands should be swinging up to shoulder height and they should follow a hammering action on the downswing. Keep your neck, shoulders and head as relaxed as possible and you should keep your mouth slightly open.
Shoulders/Head
Keep your shoulders down and relaxed, and your head upright in line with the rest of the body. Keep the shoulders straight to avoid lateral rotation.
Hips
Pretend you're being pulled upwards by a string at the top of your head to achieve hip height. A strong mid-section is needed to keep them there and prevent collapse on impact.
Knees
Push your knees forwards and up high. This will generate more power, encourage a longer stride and cover more distance.
Feet
When the foot is coming towards the ground, lift the toes up towards the shin so your foot is horizontal. You should land on the midfoot, with the foot underneath the body, not in front.
Arms
Arms should be loosely held at right angles and driven back at the elbow as far as possible. On the swing back forwards, pump your hands to shoulder level.
Heels
These should come off the floor and travel high in an arc towards the glutes, almost flicking it, before travelling through to the front.
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Bibliography:
A quick start is essential to becoming a proficient 100-meter sprinter. Have your weight evenly distributed over your hands and feet. On the gun, you will push with your forward leg, straightening it out as your back leg comes forward and begins your drive. Pump hard with both hands, staying low in your stride.
Acceleration Phase
Stay low through your first six strides. This should take you about 20 to 25 yards from the start line. After you have reached your second stride, your front leg becomes a lever that keeps your speed increasing. With each stride you take you should begin to gradually raise up until you are in a normal running position. Throughout this phase, you need to relax the muscles in your neck and shoulders and keep your vision focused straight ahead.
Maximum-Speed Phase
Your push-off leg folds back fully, nearly reaching your buttocks. Your forward leg is reaching upward and outward with each stride. When your foot hits the ground, your ankle should be slightly flexed and the angle should be close to 45 degrees at initial contact. When you are running at top speed only the balls of your feet should touch the ground. Your hands should be swinging up to shoulder height and they should follow a hammering action on the downswing. Keep your neck, shoulders and head as relaxed as possible and you should keep your mouth slightly open.
Shoulders/Head
Keep your shoulders down and relaxed, and your head upright in line with the rest of the body. Keep the shoulders straight to avoid lateral rotation.
Hips
Pretend you're being pulled upwards by a string at the top of your head to achieve hip height. A strong mid-section is needed to keep them there and prevent collapse on impact.
Knees
Push your knees forwards and up high. This will generate more power, encourage a longer stride and cover more distance.
Feet
When the foot is coming towards the ground, lift the toes up towards the shin so your foot is horizontal. You should land on the midfoot, with the foot underneath the body, not in front.
Arms
Arms should be loosely held at right angles and driven back at the elbow as far as possible. On the swing back forwards, pump your hands to shoulder level.
Heels
These should come off the floor and travel high in an arc towards the glutes, almost flicking it, before travelling through to the front.
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Bibliography:
- BBC (2011). Sprinting Technique. Retrieved March 4, 2013 from http://news.bbc.co.uk/sportacademy/hi/sa/in_the_gym/features/newsid_3645000/3645950.stm
- Greatist. (n.d.) 25 Ways to Run Faster. Retrieved March 5, 2013 from http://greatist.com/fitness/25-ways-to-run-faster/
- Runners' World (2010). Usain Bolt Sprinting Technique. Retrieved March 4, 2013 from http://www.runnersworld.co.uk/general/usain-bolt-sprinting-technique/6959.html