There are many different training modalities that can be used to improve sprint performance. Examples are repetitive sprinting, pushing sleds as fast as possible, training with bands, incline running, assisted sprinting with towing devices, plyometric training, different sprint distances, competitive practices and more.
But one method that should never be overlooked is addressing running mechanics. Each athlete anatomically is different yet moving in the most efficient manner will assure that athlete will get the most out of their effort. The following are the basic cues to help an individual achieve excellence in sprinting to be discussed, observed and coached with athletes.
I. The Hands and Arms – The faster arms go the faster the legs go.
A. Relax your hands
1. If the hands are relaxed the chances are good the arms and shoulders will be relaxed
2. The index finger and thumb should slightly touch or the hand should remain in a natural position
3. Start with your lower arm at a right angle to the upper arm
4. Powerfully drive your hand forward no higher than your shoulder
5. Keep the right angle while vigorously pumping your arms
B. The rear action of the arm is responsible for higher knee lift
1. The thumb should almost brush your thigh on the descent of your arm
2. The downward moving hand should clear the buttocks
3. Keep the arm at a right angle during the stroke allowing the elbow to open slightly at the end of the stroke
4. Your upper arm should become almost parallel to the ground
5. Always assure that there isn’t excessive swinging of the lower arm during running maintaining the right angle of the lower and upper arm
C. Proper movement of the arms insures unnecessary rotation of the lower torso
1. While pumping your arms keep your shoulders square
2. While pumping your arms do not rotate your hips
II. Head, Neck and Shoulders – position and relaxation allows for faster movement, a more powerful stroke and greater knee lift
A. Relax muscles of the face
1. Breath through your mouth and nose
2. Relax your mouth
3. Eyes should be focused at an object at eye level straight ahead – not at your feet or upward
4. The head should always remain in a normal postural position
5. Never allow the head to rock from side to side or move up or down
B. Relax your shoulders
1. Keep your shoulders down while pumping your arms
2. Do not shrug your shoulders towards your ears
Relaxed shoulders allow you to pump your arms faster
4. Keep your shoulders square
III. Legs, Foot and Torso – knee lift must be without improper body rotation and the avoidance of exaggerated movements
A. The torso should be upright
1. When running the trunk should be slightly forward of vertical
2. Do not allow torso rotation
3. Do not allow bending in the middle of the torso – crunching
4. Do not allow bending backwards
5. Run tall
B. High knee lift is desirable and completion of the drive stroke or drive leg is desirable
1. Lift your knee high with a powerful stroke
2. The drive must take place wholly behind the body’s vertical line with the drive leg
3. At no time should there be an attempt to reach out with the lifted foot
4. The lifted foot should be slightly cocked or dorsiflexed
5. The returning lifted foot will land slightly ahead of the body and then will be used to drive forward
