Author Topic: Sprinting technique tips  (Read 4448 times)

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D4

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Sprinting technique tips
« on: August 05, 2011, 12:52:15 pm »
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I use short sprints as part of my plyometric routine to jump higher.  On top of that, sprinting is actually my 2nd favorite sport to do/play after basketball.  I just love sprinting, it feels great, and I am fairly fast. 

However, I never really learned the proper way to sprint.  What are some tips, and technique/form principles I should incorporate?  How do I put myself in the proper starting position to accelerate as fast as possible in the beginning?  Only thing I literally know of right now is that after the initial phase, I my body should be kept straight up lol...
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

TKXII

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Re: Sprinting technique tips
« Reply #1 on: August 05, 2011, 11:35:59 pm »
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Same I love sprints and I believe it strengthens the ankles in a way that can transfer to jumps (at top speed sprinting that is).

Acceleration:
<a href="http://www.youtube.com/watch?v=SebLUQFWFz0" target="_blank">http://www.youtube.com/watch?v=SebLUQFWFz0</a>


1. Work on keeping your heels low, as opposed to cycling the heels as they do near higher velocities and top speed. Takes some strength but kick the feet out for the first 6-7 steps. Maurice did it well in this video. In other videos of asfa you can clearly see his start is utilizing this technique.The theory is that minimzing the distance the foot travels, by keeping the motion as horizontal as possible for the first several steps, will result in faster block start.
Asafa:
<a href="http://www.youtube.com/watch?v=y_vPi01jpBY" target="_blank">http://www.youtube.com/watch?v=y_vPi01jpBY</a>

You can see what I mean by heels low and kicking legs out more.



Top speed:

<a href="http://www.youtube.com/watch?v=YaM3wF6MRto" target="_blank">http://www.youtube.com/watch?v=YaM3wF6MRto</a>

1. Watch the slow mo. It's mostly a strength/activation thing to be able to run like bolt. If you squat too often, and end up being quad dominant, you won't extend the knee like that.

2.
<a href="http://www.youtube.com/watch?v=tiLeM6STHXI" target="_blank">http://www.youtube.com/watch?v=tiLeM6STHXI</a>
THis is HPC sport's video, it's nice but it's too based in science and HPC isn't producing the sprinters under 10 or anything. They emphasize step over drive down. I've done this before but I generate too much vertical impulse and I run faster looking down sometimes and kicking the foot out rather than knee up.

THis video also talks boaut generating higher vertical velocities, probably based on studies that vertical velocities are important for top speed sprinting, but that is hotly debated.

Edit: I fixed the embedding
« Last Edit: August 09, 2011, 11:23:38 pm by Avishek »
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

Zetz

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Re: Sprinting technique tips
« Reply #2 on: August 09, 2011, 12:32:58 am »
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Good post, Avi. The low foot recovery in the acceleration phase that you mentioned is something neglected by most starting and intermediate sprinters. Cycling at the start would definitely slow your sprint.

T0ddday

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Re: Sprinting technique tips
« Reply #3 on: August 22, 2011, 04:52:28 pm »
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Your best bet is to get a sprint coach who knows what he is talking about.  If that's not possible you should at least get yourself on video and upload to this site or another more sprint oriented site and see if you can get some advice. 

I would advise against trying to copy runner's like Asafa Powell.  Asafa has INCREDIBLY strong strength to weight ratios and his hipflexor development is outrageous.  He is able to start with his lead leg only about 1 foot behind the line.  People have analysed every part of his technique from his low heel recovery and his toe drag on the start.  He is incredibly fast, but I really would recommend against actively trying to drag your toe or replicate his low heel recovery.  Many sub-10 sprinters have much higher heel recovery.  You really have to do what works for you.  Honestly, in coaching sprinters I try not to do too much critique when it comes to form, unless it is really egregious.  There are some obvious examples of poor sprint form that can be fixed (arms coming across the midline, tilting the body back as one attempts to reach max V, etc), but beyond those most form issues are fixed by making the athlete stronger or looser.  Until you can get a video up or get a sprints coach I would follow these rules:

1) Make sure you are not carrying any bodyfat
2) Make sure you incorporate work at Max or near Max velocity (flying 60s, etc), as well as tempo work.
3) Get strong in the gym and strong at your drills.
4) Don't neglect your hip mobility work or any of your dynamic stretching. 

As you get stronger on the track and get faster your form will improve. As Charlie Francis used to say:  "If it looks right, it flys right!"
 

undoubtable

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Re: Sprinting technique tips
« Reply #4 on: August 22, 2011, 08:21:36 pm »
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Whats the issue when you tilt the body back when trying to reach max velocity? Had that happen to me when I tried to run 100m and it made for a very uncomfortable race.
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T0ddday

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Re: Sprinting technique tips
« Reply #5 on: August 22, 2011, 08:41:02 pm »
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Could be weak glutes, cause be fatigue  could be a lot of things.  Often happens when people try to accelerate after they are already at top speed.  It's important to relax and remain neutral after you hit top speed.  A lot of tempo work should fix this. 

TKXII

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Re: Sprinting technique tips
« Reply #6 on: September 04, 2011, 02:52:36 pm »
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DIdn't Michael Johnson look like he was leaning back a bit during his races? I heard his hamstrings were so strong it did not matter for him.

I would still give low heel recovery a chance, even if Asafa is extremely strong or whatever. I have been able to do it with success, not as well as Powell, but I think any moderately above average sprinter can pull it off. You also said many great psrinters have high heel recovery, this it true. Gay and Bolt both don't carry their heels low like powell. This probably doesn't contribute to their race performance however. Both of those sprinters are faster than Powell, but Powell's start is usually better (save for Bolt's WR performance), so I suppose it does not matter too much but it may help
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf