Improving Your Sprinting Speed
– do not force yourself to stay low
The drive phase happens right after you react to the starting gun. Your initial 8-10 steps is
considered your ‘drive phase’. The biggest problem seen with athletes in the drive phase is that
they know that staying low will create better exit angles to set-up the ideal acceleration phase. The problem is that athletes are ‘trying’ to stay low.
When athletes try to stay low they normally hold themselves down by breaking at the hips. This
will limit the amount of force you can apply to the ground and leads to poor acceleration. Let your upper body unfold naturally. You want to keep a straight line from your back ankle all the way to your head. Staying low will occur naturally if you are already strong enough.
Acceleration phase
Since the acceleration phase (0-30 yards) is associated with a higher stride frequency then at
maximum speed, athletes are concerning themselves too much trying to be quick with their legs.
So, instead of trying to drive out and be powerful, athletes are ‘spinning their wheels’.
Make sure when you are running the 40 that you getting triple extension (ankle, knee, hip) and that you ‘feel your feet behind you’. If you are getting the sensation of your feet driving well behind your centre of mass, then you know you are finishing off your leg drive to be as powerful as possible. If you try to be too quick with your legs, you will not be using your full strength to drive out and, although you might feel a little faster because your legs are moving quicker, you will actually have a slower time and not set yourself up to be in the best possible position.
Relaxation
One of the hardest things about running is trying to stay relaxed while you run. Most athletes first think that, in order to run fast, that they have to run hard. They associate running hard with trying to create as much tension as possible. You can tell easily if an athlete is too tense, just by looking at their facial expression. If you see an athlete with a tight face, their eyes will be squinting, teeth are mashed, and you know that they are trying too hard and are forcing themselves to be slow down. If you see an athlete with their cheeks flopping up and down as they run, you know that they have mastered the relaxation technique and are getting the most out their sprinting. I remember sprint coach guru Charlie Francis saying that you must ‘let the speed come’. You have to let your muscles work for you and not against to maximise your speed potential. This is a tough concept to learn and must be practised if we want to get the most out of our speed. Other things to look for if you are running tight are clenched fists, elevated shoulders and a shortened stride.
Arm action
The arms play a significant, yet overlooked, role in sprinting and speed development. Without
specifically and regularly addressing proper arm mechanics within your speed training programme, full speed potential will not be realised. Today we will address this issue so that we can continue to make improvements on the athletic field.
The role of the arms is to stabilise the torso so that power can continue to be efficiently transferred through the hips. It is this ability to transfer power effectively through the centre of mass that not only improves rate of acceleration, but also facilitates reaching maximum velocity, maintaining those top speeds and reducing the rate of deceleration. So, as you can see, the arms both directly and indirectly influence the ability to run fast.
Now let us get into the specifics of improving our arm action. When running, it is very important to keep your hands relaxed. Think about holding a potato chip in each hand. No matter how hard you run, no matter how tired you get, you cannot clench your hands so that the potato chip breaks. This is a good way of thinking about how loose your hands should be at all times when running. When you start to clench your fists tightly, that tightness spreads through your forearms, biceps, shoulders, neck and face. Once you tighten up and lose range of motion in your arms, it reduces stride length, which is difficult to get back without burning a lot of energy.
While sprinting, it is important to get a full range of motion with the arms. Remember, speed is a
product of stride length and stride frequency. Stride length and frequency are determined, in part, by the motion of the arms. If you are lazy or passive with your arm action, you are limiting your potential for speed. Your front arm angle should be between 60-90 degrees at the elbow and your back arm should be between 90-120 degrees, also at the elbow. If your arm angles fall outside of this range, your running mechanics will be negatively affected. In short, you will run slower and get tired faster.
When running, arm swing should be initiated at and through the shoulders. You should think of
your elbow as being locked in place. Elbow angle should only change slightly, as a result of elastic response. Range of motion with the arms should generally be hip to cheek. That is, the hand clears the hip in the back and comes up to about cheek height in front. Much more than that, in either direction, will result in over striding which, as mentioned before, will cause breaking and can lead to strains, pulls and tears in the muscle.
When running, emphasis should be placed on driving the elbows down and back. When runners
fire their arms straight back, without first driving them down, it often leads to bunched up
shoulders, which causes tightness and limits range of motion. It is important to focus on driving the arms back as they are recovered elastically by the stretch of muscles in the shoulder. So, do not drive your arms up and forward because stretch reflex is going to bring them forward anyway.
Another aspect of arm action is to avoid lateral deviation beyond the sagittal plane. What this
means is that your arms, when they are brought in front of you, should never cross the midline of
your body. Your right arm should stay on the right half of your body and your left arm should stay on the left side.
When you move your arms laterally, across the midline of your body, you rotate your hips, which
basically burns much needed energy and makes you run slower and get tired faster, all for no
reason other than laziness and lack of concentration.
Remember, you compete like you practise, so, if you do not correct technical issues in practice,
you cannot expect them to be fixed in competition.
Think of some example exercises.
This drill can be practised either in a group setting, or alone by standing in front of mirror.
Stand with the feet between hip and shoulder width apart. Bring your weight forward onto the balls of the feet. You should be far enough forward that your heels are slightly off the ground, but not so far forward that your toes curl to maintain balance. It is this slight, two to four degree lean that is ideal for simulating sprinting.
Start with one arm forward, 90 degrees at the elbow and one arm back, also 90 degrees at the
elbow.
Perform this drill following the guidelines presented in this article:
• Arm action at 50% intensity.
• 2 sets of 30 seconds.
• 15 second rest between sets.
• Arm action at 80% intensity.
• 2 sets of 20 seconds.
• 20 seconds rest between sets.
• Arm action at 100% intensity.
• 4-5 sets of 10 seconds.
• 25-30 seconds rest between sets.
Mastering proper arm action is simply a function of knowing what to do and then repeating the
proper pattern until muscle memory makes it the new natural pattern.
Hands – open versus closed
Cueing the hands can be a touchy subject. Some coaches believe that having your hands open is
the best way, while others like a closed hand for their athletes to use while running.
First, I would look at the athlete. If they look as if their shoulders/arms are staying relaxed, and are not crossing the midline, then you should not cue this athlete too much with hand technique. Thereare so many other cues and techniques to work on then to worry about their hands if they do not seem to be causing a problem.
If your athlete is not staying relaxed in their arms and shoulders then I would address their hands.
Usually, if the hands are wide open with the fingers and palms straight, the forearm tends to be
flexed. This causes tension of the arm and the upper arm and shoulders, and, as you know, this
can affect the elasticity of your muscles, causing you to fight yourself as you move. The same
thing can happen when you make a fist and try to run. Holding your hands clenched, causes your
forearms to be tight and you will run into the same problem as the ‘open’ hand.
I teach in between both of these. You want your hands to stay relaxed. I am sure you have heard
this saying before – to ‘pretend you are holding a potato chip in your hand and you do not want to break it’. You can actually feel your fingers almost bouncing up and down as your run. This is the type of relaxation that should carry to the rest of your arm up to your shoulder. Keep the hands loose, but not open.
Another thing to note is that, looking at the top receivers and defensive backs, they never run with closed hands because they want their hands to be as soft as possible to catch a ball. If their hands are closed, their arms will be tight and it will take more time to open them and create the soft hands that they are looking for.
Stride length
We touched a little on stride frequency, now let us get into stride length. Your optimal stride length should be about 2.5-2.7 times your leg length (measured from the crest of your greater trochanter to the floor).
While optimal stride length is important, I would stay away from certain exercises to try to increase it. Excessive downhill and over speed running can actually cause problems with your running technique. If the slope going downhill is too much, and if you are being pulled fast during over speed work, your legs starts to create a braking action. This is where your foot plantar flexes (toes pointed down) in front of your centre of mass to try to stop that speed. So, you are fighting yourself and stopping any speed you are trying to create. This can not only cause damage to your hamstrings, but can also create neuromuscular integration problems.
Flexibility (dynamic ranges of motion and static stretching) and strength and power training (which will also help joint stabilisation) are the best ways to reach your optimal stride length level.
Other sprinting tips/cues
• Hips tall.
• Foot strikes on forefoot and under the centre of mass.
• Ankle steps over the knee.
• Shoulders down and relaxed.
• Face and neck relaxed.
• Tight stomach, flat back, hips forward.
• The foot hits the ground a short distance in front of the centre of mass, the farther away the
foot strikes away from the centre of mass, the higher the braking force.
• Toe up – reduces hamstring fatigue.
• Heel up.
• Knee up.
• Drive with the elbows.
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