Keys to getting FASTER. To improve one’s speed an athlete must obtain proper technique and form, while balancing workouts with proper rest. Warm-up Frontside mechanics Backside mechanics Improve stride length Improve stride frequency Understanding phases of racing/sprinting
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To improve one’s speed an athlete must obtain proper technique and form, while balancing workouts with proper rest.
Improve stride length
Improve stride frequency
Understanding phases of racing/sprinting
Developing speed and conditioning the body and the mind to hold that speed
Workouts and cycles
To prepare for work
Increase core body temp
Increase muscle temp
Lubricate muscle sheath
In essence the goal is to achieve an optimum temperature level at the core of the muscle tissue not at the superficial level, combining this with mobility for tendon stretch
Dynamic allows the muscles to be ready to fire. When
competing an athlete wants the muscles springy.
Static makes muscles long and slow. This is good when
the body is done working. It may also be done before
dynamic, as long as the body has had some type of core
Improve front side mechanics (dominate)
The ability to use hip flexors and hamstrings on the
downward pull allows force to be applied to the ground.
Grad the ground and pull
Push down to the ground
Force is being applied downward
Using hips and hamstring allow the leg to be pulled
Power from the extensors of hip and knee
Knee drives forward and upward—applies force down and back
Pull knee through (A’s)
Knee drives forward and upward—applies force down and back (frontside)
Heels pulls through butt then through knee making a figure 4
The foot needs to be dorsiflexed (toes up). This allows the foot to generate power from contact. Ready to Spring
If stride length and frequency is improved; speed will improve.
To obtain this one must use proper form and technique.
Use of starting blocks
Force application on blocks
Weight on feet
Arms begin to split with movement
Project body out and up
Distance from line
Block pad separation distance
Backward drive of elbow initiates the front leg backward thrust against the block and if backward arm drive is fast and full, it will ensure powerful movement and a full leg extension against the block.
Push off Blocks
Use of Blocks
Acceleration/Drive/Power (65% of race)
The 400m is broken into five parts
2. First 100m
3. Second 100m
4. Third 100m
Sprinters need to open arms on the back swing to allow for complete stride extension: arm action controls the rhythm and range of motion on the leg stride (short arm action leads to reduced leg extension.
Rest is a key component to running fast. Just because you can do more does not mean you should do more.
(lift knee not at hip)