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Sprint Running Form And The Test

Coaches and athletes spend a great deal of time on running mechanics.  Utilizing film and having handouts of what you are trying to accomplish speeds the process. If you truly want athletes to understand the action of sprinting give them a quiz, you will be surprised how much better they will correct their form when drilled.

Sprint Running Form

I. The Hands and Arms  – the faster the arms go the faster the legs go

     A. Relax your hands

         1. If the hands are relaxed the chances are good that 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 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 need 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 and 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 arm movement, a more powerful stroke, and greater knee lift

       A. Relax muscles of the face

           1. Breathe through your mouth and nose

           2. Relax your mouth

           3. Eyes should be focused at an object in 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 toward your ears

           3. Relax 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 avoidance of prancing

        A. The torso should be upright

           1. When running the trunk should be slightly forward of vertical

           2. Do not allowed 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. Left 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 plantar flexed

           5. The returning lifted foot will land slightly ahead of the body and then we’ll be used to drive forward


The Sprint Running Form Quiz   100% is Required

Fill in the blank

In running the faster the arms go the faster the  ___________________go.

The proper rear action of the arms is responsible for __________________.

When pumping your arms your shoulders should remain __________________.

Proper movement of the arms ensures unnecessary rotation of the _____________.

How should your head, in relation to your torso, remain when running with proper form?


True or False

You should run tall?________

You should not reach out with your lifted foot when running? _________

You should not shrug your shoulders when running? ________

You should relax your head and neck and shoulders when running? ________

You should run run run run run with great form to get better? _________

You should relax your mouth running? __________

You must be in great physical condition to perform your best? __________

The head should remain in a normal postural position? ____________

Breathe through your mouth and nose?_________

If your hands are relaxed the arms and shoulders will probably be relaxed? __________




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