Sprinting Technique - Sprint Faster with a Proper Foot Strike
Get the full sprinting masterclass https://outperformsports.com/product/sprinting-smarter-sprinting-faster/ Learn how to sprint faster by maximizing ground contact and developing a proper foot strike. A common mistake many sprinters make is striking the ground on their toes resulting in massive ankle amortization and increased ground contact times. The goal of these drills is to get the athlete to develop a flat foot strike by overemphasizing landing flat on the heel. The result will be a flat foot strike during sprinting (landing on the forefoot or where the track spikes are). During upright sprinting elite athletes generate between five and ten times more vertical force compared to horizontal force (Seagrave, Mouchbahani, & O’Donnell, 2009). Large forces, applied in a short time, in the right direction, and through the optimal range of motion allow fast sprinters to cover 69% more ground per stride than their slower counterparts. In this lesson Coach Karim teaches the correct technique to maximize force application to the ground and shares some key sprinting drills to help develop a correct foot strike. Check out our latest post on proper sprinting form here: https://outperformsports.com/proper-sprinting-form/ *Thanks for all of the comments and questions. We posted this video to answer them https://youtu.be/dN9sChyubSc
Sprinting Technique - Sprint Faster with a Proper Foot Strike
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This section focuses on common mistakes during upright sprinting and how to correct them by using force mechanics drills.
Upright Sprinting Mistakes and Correction (English)
- Athletes often make the mistake of landing on their toes or only on the ball of their foot during upright sprinting.
- The correct technique is to land flat-footed, with a dorsiflex movement before hitting the ground.
- To fix this, force mechanics drills are used instead of just verbal instructions.
- A skip with a two-stroke movement is performed, focusing on landing on the heel to emphasize dorsiflexion.
- By landing on the heel, athletes develop kinesthetic awareness of the proper foot contact point with the ground.
- B skips are then performed, again emphasizing landing on the heel before swinging the leg forward for quicker ground contact.
Importance of Shorter Leg Lever in Sprinting (English)
- Having a longer leg can result in slower leg swing and less force production during sprinting.
- Dorsiflexion and landing flat-footed help shorten the lever length, allowing for faster leg swing and more force generation from the ground.
- B skips are practiced again, focusing on maintaining a shorter lever through dorsiflexion and proper foot contact.
Recovery Mechanics in Upright Sprinting (English)
- Recovery mechanics play a crucial role in sprinting speed.
- The goal is to bring the calf close to the hamstring during recovery phase for shorter lever length and faster leg swing.
- Proper recovery mechanics involve coming up quickly to a "Z" position with knees bent before pushing directly down for efficient ground contact.
- Adding arm movements helps maintain stability and posture, preventing force wastage.
- B skips are performed with arms stretched up, focusing on maintaining a tall and stable posture while landing on the heel.
Efficient Force Application in Upright Sprinting (English)
- Efficient force application is achieved through proper recovery mechanics and stable body posture.
- Dorsiflexion, shorter lever length, and a stable platform for applying force contribute to faster sprinting.
- B skips are practiced again, emphasizing dorsiflexion, shorter recovery, and landing on the heel while maintaining a tall body posture.
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