Sprinting
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Chapter 1: The skill of sprinting
Sprinting is a skill which means you can train your body to be significantly faster.
Like any skill, it takes practice and time to learn and develop the proper sprinting technique.
However…
Sprinting isn’t just “running faster.”
Understanding the difference between sprinting and running technique is critical.
Sprinting is about applying the maximum amount of force down to the ground.
Concept #1 - You Can Learn Speed
The notion of “You Can't Teach Speed” is simply not true.
Speed is not something you either have or you don’t. If you put in the work and develop the right technique you will learn how to sprint faster.
Concept #2 - Sprinting Is A Motor Learning Skill
Motor learning or “motor skill learning” is typically defined as "the process by which movements are executed more quickly and accurately with practice."
Think of a pitcher practicing a curve ball or a basketball player working on free throws. It takes a lot of specific practice to become great.
The same idea applies to sprinting. This means we can train the nervous system and muscles to react and move in a way that produces optimal speed.
Concept #3 - Sprinting Is All About Force Production
Sprinting faster is about applying the maximum amount of force down to the ground.
The more force you can apply to ground the faster you will go.
The fastest sprinters on the planet produce 5 times more vertical force into the ground compared to slower ones.
Researchers that analyzed Usain Bolt estimated that he is able to produce over 1000 pounds of force down to the ground!
The 3 ways to maximize force application are:
Proper sprinting form/posture
Proper sprinting mechanics
Proper sprinting rhythm
Solid form leads to solid power.
The optimal sprinting position is called the "hard post."
During upright sprinting the posture should be tall with the head, neck and shoulders directly on top of the hips. Anything more than a very slight forward lean will move everything out of position.
The shoulders are relaxed and down.
This allows foot placement and force application to be vertical (think of marching in place).
Being broken at the waist or leaning too far forward will drastically reduce your ability to apply force straight down to the ground. Less vertical force = slower sprinting.
Arm action plays a critical role in proper sprinting technique. Correct sprinting arm movement balances the body, promotes rhythm and increases force production.
Many athletes make the mistake of trying to cover more ground by lengthening their stride.
This is a mistake and should avoided at all costs. Over-striding or “reaching” is a killer when it comes to how to sprint faster.
The lead leg should follow a 2 stroke movement.
The first movement is up to form the “ hard Z.”
Just changing this single element of your sprinting technique should have a sizable impact on your speed.
Fast sprinters spend less time on the ground with each stride vs slower ones.
Don’t run on your toes!
Instead the foot should be “dorsiflexed” which is having the toe close to the shin.
This creates another stretch reflex where the stored energy will act like a spring once your foot hits the ground.
The top male sprinters in the world are on and off the ground in less than .09 seconds when sprinting at top end speed. The fastest females take just slightly longer.
There are several drills that train the body and nervous system for proper ground contact. Different types of A-Skips, B-Skips, and various plyometric drills such as box jumps.