Proper Sprinting Form: Your Ultimate Guide

Proper Sprinting Form: Your Ultimate Guide

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    How do you sprint properly?

    This blog is your ultimate guide.

    We’ll break down what you should be doing when accelerating, and what to do when in your maximum velocity phase (upright running).

    We’ll show you what each part should look like too.

    Acceleration Phase

    When accelerating focus on three concepts:

    • Projection

    • Rhythm

    • Rise

    Projection

    Nick and Ryan Unstoppabl Acceleration Projection

    Imagine yourself as a catapult.

    The way you project your hips forward at the start of a sprint determines the initial momentum and speed you gain.

    Your foot should strike the ground right beneath your center of mass.

    Where you strike the ground when accelerating is different to your maximum velocity phase.

    Project forward forcefully maintaining an angle that suits your body's mechanics.

    Shorter sprinters will naturally have a lower angle.

    Taller sprinters will naturally have a higher angle.

    You will also find that stronger sprinters will be able to achieve lower angles when accelerating.

    Avoid projecting too low as this leads to inefficient strides that change your footstrike position and cause you to skate side-to-side.

    Rhythm

    During the acceleration phase, your goal is to gradually increase the time you spend in the air (flight time)…

    And decrease the time your feet are in contact with the ground.

    When you accelerate you will spend more time in contact with the ground, and your stride frequency will be less.

    As you start to reach your top end speed, you will spend less time in contact with the ground, and your stride frequency will be more.

    Listen to the sound your feet make during your acceleration phase versus the maximum velocity phase.

    Rise

    Rise

    As you accelerate, your body should rise smoothly with each step.

    You move from a more forward-leaning position to an upright posture by the end of the acceleration phase.

    Don’t force yourself to 'stay low'.

    This will throw off what your body naturally wants to do at different parts of your sprint, you will be slower, and your transition into your top-end speed will be lumpy.

    With each stride, your center of mass should elevate naturally.

    Your hips and shoulders should rise together.

    Think about running up a flight of stairs or lifting off like an airplane.

    This is what happens when you go from accelerating to your maximum velocity.

    Foot Strike

    Your foot should contact the ground slightly behind the center of mass.

    As you progress through each step, this contact point should move from:

    1. Behind you

    2. Directly beneath you

    3. And then slightly in front of you

    Don’t let your foot strike too far back.

    The goal is a controlled, gradual progression of foot strike positions that enhances your forward momentum efficiently.

    Maximum Velocity Phase

    When you get into your maximum velocity phase there are 5 points of interest to look for.

    Toe-off

    This is when your rear leg last makes contact with the ground.

    Here’s what to look for:

    • Your foot should be perpendicular to the ground

    • There should be a slight extension in the hip of the rear leg

    • The knee of the rear leg should not be fully extended

    • The angle between your thighs should be around 90 degrees

    • Your body should maintain a neutral posture without lumbar extension

    Maximum Vertical Projection (MVP)

    Here your center of mass (CoM) reaches its highest vertical point.

    Maximum Vertical Projection (MVP)
    • The thighs should maintain around a 90-degree angle

    • The knee of the front leg should be bent more than 110 degrees

    • The front-leg foot should be dorsiflexed

    • You should look relaxed and fluid

    • Neutral head position and a slight cross-body arm swing

    Strike

    This is the point before ground contact.

    Strike
    • The thigh of the rear leg is nearly perpendicular to the track

    • The gap between the thighs should be 20-40 degrees

    • The front-leg foot begins to supinate

    Touch-down

    This is you contacting the ground.

    Touch down Ryan S Unstoppabl
    • The knees are close together

    • The shin is nearly perpendicular to the ground, with the heel under the knee.

    • The rear leg foot is dorsiflexed and tucked under the glutes

    • Contact with the ground will be on the outside ball of the foot

    Full-support

    This phase is you completely absorbing force.

    Full support Nick JD Unstoppabl
    • The swing-leg thigh forms a 'figure four' with the rear-leg

    • The rear leg foot goes from supination to pronation

    • You will see some bend in your joints here too. This is minimal among elite sprinters

    What To Do With Your Arms

    The role of your arms in sprinting is more significant than you might think.

    They respond to imbalances in your stride.

    If one arm crosses over your body, it compensates for something happening with the opposite leg.

    Your arms, swinging from the shoulders act like pendulums.

    Any tension in your shoulders can hinder your effective movement.

    Allow your elbows to open up as your hands pass your hips.

    This will happen instinctively for most people.

    Other Factors to Look For

    1. Maintaining a neutral head position is crucial

    2. Your eyes should focus directly ahead

    3. Keep your head aligned with your spine

    4. Your pelvis should stay neutral throughout

    Common Mistakes

    1. Overextending during the push-off phase

    2. Stiffness and control in your lumbopelvic region

    3. Striking the ground too far behind can tilt your hips forward

    4. Keep you’re hands relaxed whether they are open or closed

    Conclusion

    As you’ve noticed, sprinting isn’t just about turning up and running fast.

    There’s so much to it.

    Whether you're a beginner looking to improve your technique or an experienced sprinter refining your form…

    This blog has gone over lots you can do to be your best.

    If you want help with your sprint form…

    Don’t be overwhelmed, we can help.

    Click the link to see how a Sprint Coach at Unstoppabl can help.

    Frequently Asked Questions

    What are some sprinting techniques?

    When you ask about sprinting techniques, you're delving into methods to enhance your speed and efficiency.

    Key techniques include maintaining a proper posture, optimizing your arm swing, perfecting your start, and focusing on quick, light foot strikes.

    Each element combines to improve your overall sprinting performance.

    What is the starting technique in sprints?

    The starting technique in sprints is crucial for a powerful launch off the blocks.

    This involves positioning your body in a crouched stance with your hands on the track, one foot forward, and your hips raised slightly higher than your shoulders.

    The goal is to explode forward with as much force as possible the moment the race begins.

    What is the best way to do sprints?

    The best way to perform sprints involves several key steps: warm up thoroughly to prepare your muscles, focus on a quick and efficient start, use a high knee lift and quick arm action during the sprint, and ensure you maintain a relaxed form throughout.

    Cooling down and stretching after sprinting are essential to prevent injuries and aid recovery.

    Ryan Snell

    Co-founder of Unstoppabl, and industry-renowned certified coach with a degree in Sport and Exercise Science leverages over five years of experience to deliver complete well-being solutions, encompassing exercise programming, sleep, menopause, menstrual cycle management, injury rehab, mindset coaching, and nutritional guidance.

    With an impressive record of fostering physical and mental transformations in hundreds of clients during his tenure at Unstoppabl, and a sought-after public speaker on these subjects, his insights have been featured on numerous platforms, attesting to his profound expertise.

    https://www.linkedin.com/in/ryan-snell/

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