| Are you aware of your body position when sprinting? |
Sprint Position
1. Head is held high and is the beginning of running tall.
2. The torso is erect and in a position of design posture
3. The hand of the driving arm comes up to the level of the face
4. The shoulders are relaxed
5. The hips are high enough above the ground to allow the driving leg to extend fully to the ground
6. The ankle of the recovery leg clears (travels above) the knee or calf of the driving leg
7. The ankle fully extends at the end of the leg drive
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Shoulder - Core relaxation
The shoulders have to roll forward and backward with each stride while the hips roll alternately in the opposite direction to the shoulders.
If the shoulders are tensed and pulled up around the neck they are not able to roll forward and backward optimally which means the hips lock-up and are not able to roll optimally as well.
Hipp action is the most critical factor in sprinting since the greatest forces are generated around the hip joint.
If the action of the hips is limited sprinting efficiency is limited too.
Action of foot and ankle
To develop correct ankle form, full extension is trained through bounding drills and full speed sprinting.
A by-product of bounding drills and actual sprinting is the development of calf-strength some bounding and hopping is done with knees locked to reinforce the development of foot power.
Pure speed development
These runs refer to efforts of under seven seconds duration, This is called Alactic Energy System Work.
All athletes can achieve their top speed within seven seconds, with no lactic acid build up.
Speed work must only be done when the athlete is completely fresh and complete recovery between runs is required.
Calisthenics
A sprinter must have full control of his body and should handle his bodyweight easily.
Exercises include situps, pushups, pullups and burpees.
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