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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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keys to getting faster

Keys to getting FASTER

To improve one’s speed an athlete must obtain proper technique and form, while balancing workouts with proper rest.


Frontside mechanics

Backside mechanics

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

Energy systems


warm up


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

warm up drills
Warm-up Drills
  • Jog 800m non stop
  • Toe and Heel walks 20m each (alt toe and heel straight, in out)
  • Pull To chest
  • A’s pull heel through butt
  • Side steps 2x20m
  • Rest shake legs (1-2 min)
  • Skipping flat 2x20m
  • Skipping toes (straight, out, in 1x20m each one)
  • Picking up gold 2x20m
  • 2x50m over stride
  • Ankle Hops 2x20m
  • Dorsiflexion 10 rest 10sec 10
  • Quick bounces 12 rest 3 sec 12
  • Hamstring Swings 15 each leg
  • Ethiopian Skips 30m
  • 2x50 build up to 80% (1-2 rest between keep moving)
  • Running A’s 3x20m
  • Shake legs, bounces, Quick
  • Starts (70%, 80%, 90%) 10-15m
  • When waiting for vent bounce, shake, move legs every 3-5 min
dynamic vs static stretching
Dynamic vs. Static Stretching

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

temp raising.

frontside mechanics
Frontside Mechanics

Improve front side mechanics (dominate)

  • Power from hip flexors and hamstrings

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

frontside mechanics1
Frontside mechanics

Force is being applied downward

Using hips and hamstring allow the leg to be pulled

backside mechanics
Backside Mechanics

Backside mechanics

Power from the extensors of hip and knee

Knee drives forward and upward—applies force down and back

backside mechanics1
Backside Mechanics

Pull knee through (A’s)

Knee drives forward and upward—applies force down and back (frontside)

leg position
Leg Position

Heels pulls through butt then through knee making a figure 4

foot position
Foot Position

The foot needs to be dorsiflexed (toes up). This allows the foot to generate power from contact. Ready to Spring

stride length frequency
Stride Length & Frequency

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

Body position

Leg Angle

Weight on feet

Arm Drive

Arms begin to split with movement

Project body out and up

Block Setting

Distance from line

Block pad separation distance

blocks cont
Blocks Cont.

Mark Position

  • Hands straight below shoulders
  • Arms straight, shoulders tall
  • Proper head position

Set Position

  • Raise hips up slow
  • Front leg at 90-100 degrees
  • Back leg 120-140 degrees
  • Load Blocks
  • Shoulders directly over hands
    • This will allow for faster hand movement


  • A fast backward drive of arm opposite the front leg is very important.

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.

Arm action

Push off Blocks

Knee drive

Forward and up


Use of Blocks

Arm Drive



phases of sprinting 100m
Phases of Sprinting 100m


  • Use of starting blocks
  • Body Position
  • Reaction (Set, Go/”Bang”)

Acceleration/Drive/Power (65% of race)

  • Goal to achieve top speed
  • Use of arms, hips, knees, hamstrings,
  • 30-65m
  • First 30m as the highest % of speed increase

Maximum velocity

  • Ones top speed
  • 65-?m


  • Once top speed is achieved an athlete must stay focused and try not to force speed


  • All athletes will slow from ?-100m
  • Athletes must continue to focus and run through finish line
phases of running 200m
Phases of Running 200m


  • Like 100m for first 50m

Second 50

  • Run down into the track
  • Prepare to runoff the turn from the relay zone

Third 50

  • Maintain the same velocity as best as you can
  • Attack this portion aggressively

Fourth 50

  • Maintain form and proper tech (do not force)
  • Knee lift and arm drive
  • Run through finish line
phases of running 400m
Phases of running 400m

The 400m is broken into five parts

1. Start

  • Use of blocks
  • Not as must action as 100m start

2. First 100m

  • 92% of best 100m

3. Second 100m

  • 95-97% of best 100m

4. Third 100m

  • 90% of best 100m

5. Finish

  • 80-82% of best 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.

hurdles hh
Hurdles HH


  • 7 steps , lead leg in front of blocks
  • 8 steps, lead leg in back of blocks
  • Up by 5th step , find and attack hurdle


  • Highest point prior to hurdle
  • Downward angle through hurdle
  • Slight bend in lead leg knee

(lift knee not at hip)

  • Pull lead leg down past hurdle (hamstring)
  • Trail leg heel tight to butt
  • Drive knee into hurdle
  • Pull trail through to frontRun away from hurdle
  • Must develop a rhythm