The Biomechanics of Sprinting

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Starting Biomechanics

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Starting
Aim development of max horizontal
velocity
Achieved by placing body in best
biomechanical position to apply force

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Leg Positioning
Right side of brain involved in detection and
identification of signal
Left side execution of movement
Right leg controlled by left side of brain &
vice versa.
RT 26ms better with left leg as rear leg
MT 104ms better with right leg as rear leg
(Eikenberry, 2008)
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Types of Sprint Starts

Aim to develop max impulse
Impulse = Force x Time
Distance between blocks bullet (<30cm),
medium (30-50cm), elongated (>50cm)
Medium best best combination of body
position to develop force and time on blocks

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Pedal Angle/Foot Placement

Stretch Shortening Cycle

Front Block - >45 deg
Front Spikes in ground
Rear Block low as flexibility allows (c35
deg)
Foot position depends upon pedal height

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Set Position

Shoulders over hands elbows not locked

Hips above shoulders
Flat back neutral head position
Lower legs c45 degree
Front knee 90 110 degree
Rear knee 120 135 degree
Body weight evenly on feet and hands
Hold breath/tighten stomach muscles
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After the Gun

Focus on motor task front arm/rear leg

Hips projecting forwards not up
Arms above parallel
Front arm forearm lead
Rear arm straight arm sweep back
Low rear heel recovery
c45 degree take off angle
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Determining Best Start Position

for your Athlete
Fit the biomechanical model
Time to 10m
Changes with strength/growth

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Teaching the Sprint Start

a Practical Guide for
Young Athletes

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KEEP IT SIMPLE!
Break the start down in to phases
Focus their attention on one or two key
points and develop over time
Finally bring the phases together chaining
Whole Part Whole?
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Teaching The Phases:Setting up the blocks

Which foot first ?
Distance from the line to
the blocks

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Which Foot First?

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Distance from the line to the

Blocks
Foot Length
Winkler/Seagrave/Mann Method
3 Feet to rear Block and 2 feet to front Block

Leg Length
Straight Leg to rear Block and 60% of this to the
front Block
It is all about getting the athlete into the right position
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Set Position
What is important

Stability / Core Strength

Upper Body Strength
Foot Strength
Focus

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How are these developed?

Stability
In this phase basic core exercises (examples)
Upper body strength
Basic press up etc
Foot Strength
How important is this?
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Foot Strength Exercises

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Focus
How important is reaction time ?
Use as a focus cue rather than train.

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Drive Phase Mechanics

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Summary of the Drive

Phase
75% of total acceleration achieved in first 7
steps-The Drive Phase
The application of Horizontal force is the key
component in the drive phase
Piston action for heel recovery in this phase of
sprinting.

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Transition Phase Mechanics

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Drive Phase Mechanics

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Coming out of the Blocks

What is important ?

Explosion of hips
Stable movement with a low foot recovery
Foot strength
Control of core during movement
Ability for the muscles to extend and
contract quickly
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How do we train these

Explosion of Hips

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How do we train these

Explosion of Hips

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Low Foot Recovery

Low Walking
Running Drills
Wall Drills
Exaggerated Marker Runs
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Low Foot Recovery

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Low Foot Recovery

Video of Exaggerated Marker Drill

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Control of Core during movement

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Control of Core during movement

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Control of Core during movement

Single leg exercises
Squats
Controlled Hopping
Lunges along a line
Glut Strengthening
Hip Strengthening

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Ability for the muscle to extend

and contract quickly
Basic Plyometrics
Hopping
Squat Jumps
Skipping
Hop Scotch
Ladder Exercises
Low hurdles
Speed Bounce

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Something a bit more

controversial!
If we expect our athletes to
be able to perform these
complex movement skills
when do we practice them?

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Something a bit more

controversial?
If we expect our athletes
to perform these
movements during a
race/training session
how do we prepare them
to execute these complex
movements?

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