INTRODUCTION

sPrint mechanics / technIques / form

Key Principles - Sprints Mechanics / Techniques / Form

1. Sprint mechanics, with proper start, drive, acceleration

2. Maximal- velocity, running the curve (if applicable) and finishing. e.g. the best starting position sets up the drive phase.

3. Run Tall, Run Light (Especially for distance runners)

PERFORMANCE ANALYSIS / EVALUATION

Applied MLD - Knowledge of Performance (Feedback in IPM)

Head

1. Head in neutral position. Eyes See Levels

2. Chin straight / up.

3. head sitting on top of the shoulders

Posture

1. Upright and relaxed posture. (Slight Tilt), Stand tall

2. Spin straight (Chain of power)

Shoulders

1. Pull shoulder back. Don't shrug your shoulders.

2. Hands and arms

3. Arm Actions , Arm movement - Drive Forward

4. Range Of Motion (ROM) / Flexibility in arms and legs

Torso / Hips

1. Maintain hip integrity (Forward Hips)

2. Stay 90s in all joints. (ankles/hips/elbows)

Lower Body

1. Apply more force to the track - run faster

2. Drive the foot back to the ground.

3. Pull forward as much with the hamstrings

4. Run on the balls of your feet and push off with your toes.

5. Keep your stride long but comfortable. Over-striding means less power and unnecessary stress on the hamstrings.

6. Focus on the rapid turnover of sprint cycles with knees parallel to the ground.

PLAN FOR IMPROVEMENT

1. Sprinting Drills That Develop Proper Form
2. 8 Ruining Drills: https://marathonhandbook.com/8-running-drills/

USEFUL READS

1. (Highly Recommended) How to achieve a near perfect sprinting technique.

2. (Highly Recommended) https://liamoakeshealthcoach.wordpress.com/2017/03/19/sprint-acceleration-mechanics/

3. (Highly Recommended) https://foreverfitscience.com/sprinting/improve-sprinting-technique-form/

4. Sprinting Form Checklist - https://www.stack.com/a/40-yard-dash-form-checklist/

5. https://www.myactivesg.com/sports/athletics/training-method/athletics-for-beginners/how-do-i-sprint-faster

6. https://posemethod.com/usain-bolts-running-technique/

7. https://www.thespeedproject.com/sprinting/sprinting-technique/

8. (Applied Biomechanics) - https://foreverfitscience.com/sprinting/the-biomechanics-of-sprinting/

Useful Resources - Errors Identification

1. https://coachingyoungathletes.com/2016/07/31/10-of-the-biggest-mistakes-young-athletes-make-when-sprinting/

2. https://www.stack.com/a/sprinting-technique-errors/

3. https://olympiafitnessri.com/three-common-sprinting-mistakes/

4. https://overtimeathletes.com/blog/3-sprinting-mistakes/

5. https://www.verywellfit.com/common-running-mistakes-to-avoid-2911703

VIDEO RESOURCES

How to Run / Sprint: Proper Form!!

https://www.youtube.com/watch?v=kQfXgIAcl0M

Sprinting Smarter, Sprinting Faster - Trailer

https://www.youtube.com/watch?v=Upm0RzXj9DQ

Sprinting Drills That Develop Proper Form

https://www.youtube.com/watch?v=U0JjbMMTOmw

Sprinting Technique - Sprint Faster with a Proper Foot Strike

https://youtu.be/-Ot-dP1xST4

Sprinting Technique | Ground Contact & Force Application

https://www.youtube.com/watch?v=dN9sChyubSc

Sprinting Technique | Arm Action

https://www.youtube.com/watch?v=4Bbfuyvk-cg

Sprinting Technique | Common Errors & Myths

https://youtu.be/tKOkYrflrW0

(Video) Proper Sprinting Form In 3 Steps

Running Exercises: Improving your KNEE DRIVE!

https://www.youtube.com/watch?v=BjhUfR5AeH8

What is the Pose Method of Running?

https://www.youtube.com/watch?v=shwi2MfxSok