Speed is the difference-maker in countless sports. Whether you’re chasing down a loose ball, exploding off the starting blocks, or you trying to beat your opponent to score a goal in a game, maximising your speed is crucial. But what truly is speed? It’s more than just running fast. It’s a complex interplay of acceleration (how quickly you reach top speed), maximum velocity, and the ability to maintain that speed. This post will break down the essential technical elements that contribute to sprinting prowess, giving you the tools to optimise your performance.

Several factors influence speed, including:

• Technique: The foundation of efficient movement.
• Stride Length and Frequency: The dynamic relationship between how far (distance) and how often you step (rate).
• Fatigue: A limiting factor in sustained high-speed performance..
• Flexibility: Essential for range of motion and injury prevention.
• Muscle Structure: The anatomical foundation for force production.

While all these elements play a role, this blog post will break down the essential elements of proper sprinting technique, providing you with a clear understanding of the mechanics involved and offering practical exercises to put your knowledge into action. Let’s dive in!

1. Technique

Technique is arguably the most significant limiting factor in sprinting. No matter how strong, fit, or powerful you are, inefficient form will hold you back. Prioritising proper technique isn’t just about performance; it’s also about injury prevention. Poor form can lead to excessive stress and increase the risk of injury. Conversely, efficient technique creates a fluid, powerful, and ultimately faster movement pattern. Think of it as fine-tuning an engine – the better the mechanics, the smoother and more powerful the output.

Understanding the Sprinting Cycle

The sprinting motion can be divided into two distinct phases: the driving phase and the recovery phase. Let’s examine each in detail:

The Driving Phase: 

The driving phase begins with the foot strike. Ideally, the lead foot lands on the outside of the forefoot, just ahead of your center of gravity (your hips). This foot strike initiates a chain reaction:

• Hip Extension: Your hip extensors (glutes and hamstrings) powerfully drive the foot into the ground.
• Quadriceps Engagement: As the foot contacts the ground, your quadriceps engage to prevent excessive knee flexion, which could dissipate valuable elastic energy.
• Ankle Dorsiflexion: At foot strike, your ankle should be dorsiflexed (toes pulled up as shown on the image). This maximises the storage of elastic energy, which will be crucial for the subsequent push-off.
• Propulsion: The combined action of hip and knee extensors, along with a powerful plantarflexion (pushing off with the toes) of the ankle, propels you forward. The focus here is on “pulling” yourself over the planted foot, rather than simply “pushing” off it.
• Toe-off: The driving phase concludes when your toes leave the ground.

The Recovery Phase: Preparing for the Next Stride

(Sharley, nd)

The recovery phase begins the moment your foot leaves the ground. Key elements include:

• Ankle Dorsiflexion: Maintain dorsiflexion (toes pulled up) in the recovering leg, aiming for approximately 90 degrees of ankle flexion.
• Heel Lift: Quickly pull your heel up towards your buttocks. This shortens the lever length of your leg, allowing for a faster swing. (Kirby, 2020)
• Knee Drive: Drive your knee forward, imagining that you’re stepping over the opposite knee. This forward knee drive naturally extends the leg in preparation for the next foot strike.
• Controlled Descent: As the leg extends, actively drive the foot down towards the ground from the hip, preparing for the next driving phase.

Arm Action: 

(Matthews, 2018)

Proper arm action is essential for balance and momentum. Your arms should swing from hip height to shoulder height, without crossing the midline of your body. Think of your arms as pistons, driving forward and back in opposition to your legs. A powerful backward swing creates a stretch reflex in the shoulder, contributing to forward momentum. “Think of your arms as powerful pistons, driving you forward with each stride”.

Therefore, by understanding and practicing these key technical elements, you can unlock your true sprinting potential. Stay tuned for future blog posts where we’ll delve into specific drills and exercises to help you refine your sprinting mechanics.

Reference 

Cissik, J. (2004). Means and methods of speed training, part 1. Strength and Conditioning Journal, 26(4), 24-29. https://doi.org/0.1519/00126548-200408000-00002

Jordan, H. (2019). Things to look for to get faster each phase. https://www.decaterfitness.com/three-phases-of-a-sprint

Rhim, K. (2022). In track and field, money flows to the flashy and stylist. https://www.nytimes.com/2022/08/28/sports/track-and-field-style-money.html 

Kirby, K. (2020). Running footstrike: what does science tell us? https://www.facebook.com/kevinakirbydpm/posts/running-footstrike-what-does-science-tell-usfrom-2010-to-2016-the-barefoot-runni/2849129091850982/

Matthews, B. (2018). Keeping your arms at 90 degrees…and other running myths. https://accelerate-athletics.com/2018/08/25/keep-your-arms-at-90-degrees-and-other-running-myths/

Sharley, J. (n.d.). Interval running without the ball for football players: prehistoric or timeless?.