Proper Sprinting Form: Your Ultimate Guide
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How do you sprint properly?
This blog is your ultimate guide.
We’ll break down what you should be doing when accelerating, and what to do when in your maximum velocity phase (upright running).
We’ll show you what each part should look like too.
Acceleration Phase
When accelerating focus on three concepts:
Projection
Rhythm
Rise
Projection
Imagine yourself as a catapult.
The way you project your hips forward at the start of a sprint determines the initial momentum and speed you gain.
Your foot should strike the ground right beneath your center of mass.
Where you strike the ground when accelerating is different to your maximum velocity phase.
Project forward forcefully maintaining an angle that suits your body's mechanics.
Shorter sprinters will naturally have a lower angle.
Taller sprinters will naturally have a higher angle.
You will also find that stronger sprinters will be able to achieve lower angles when accelerating.
Avoid projecting too low as this leads to inefficient strides that change your footstrike position and cause you to skate side-to-side.
Rhythm
During the acceleration phase, your goal is to gradually increase the time you spend in the air (flight time)…
And decrease the time your feet are in contact with the ground.
When you accelerate you will spend more time in contact with the ground, and your stride frequency will be less.
As you start to reach your top end speed, you will spend less time in contact with the ground, and your stride frequency will be more.
Listen to the sound your feet make during your acceleration phase versus the maximum velocity phase.
Rise
As you accelerate, your body should rise smoothly with each step.
You move from a more forward-leaning position to an upright posture by the end of the acceleration phase.
Don’t force yourself to 'stay low'.
This will throw off what your body naturally wants to do at different parts of your sprint, you will be slower, and your transition into your top-end speed will be lumpy.
With each stride, your center of mass should elevate naturally.
Your hips and shoulders should rise together.
Think about running up a flight of stairs or lifting off like an airplane.
This is what happens when you go from accelerating to your maximum velocity.
Foot Strike
Your foot should contact the ground slightly behind the center of mass.
As you progress through each step, this contact point should move from:
Behind you
Directly beneath you
And then slightly in front of you
Don’t let your foot strike too far back.
The goal is a controlled, gradual progression of foot strike positions that enhances your forward momentum efficiently.
Maximum Velocity Phase
When you get into your maximum velocity phase there are 5 points of interest to look for.
Toe-off
This is when your rear leg last makes contact with the ground.
Here’s what to look for:
Your foot should be perpendicular to the ground
There should be a slight extension in the hip of the rear leg
The knee of the rear leg should not be fully extended
The angle between your thighs should be around 90 degrees
Your body should maintain a neutral posture without lumbar extension
Maximum Vertical Projection (MVP)
Here your center of mass (CoM) reaches its highest vertical point.
The thighs should maintain around a 90-degree angle
The knee of the front leg should be bent more than 110 degrees
The front-leg foot should be dorsiflexed
You should look relaxed and fluid
Neutral head position and a slight cross-body arm swing
Strike
This is the point before ground contact.
The thigh of the rear leg is nearly perpendicular to the track
The gap between the thighs should be 20-40 degrees
The front-leg foot begins to supinate
Touch-down
This is you contacting the ground.
The knees are close together
The shin is nearly perpendicular to the ground, with the heel under the knee.
The rear leg foot is dorsiflexed and tucked under the glutes
Contact with the ground will be on the outside ball of the foot
Full-support
This phase is you completely absorbing force.
The swing-leg thigh forms a 'figure four' with the rear-leg
The rear leg foot goes from supination to pronation
You will see some bend in your joints here too. This is minimal among elite sprinters
What To Do With Your Arms
The role of your arms in sprinting is more significant than you might think.
They respond to imbalances in your stride.
If one arm crosses over your body, it compensates for something happening with the opposite leg.
Your arms, swinging from the shoulders act like pendulums.
Any tension in your shoulders can hinder your effective movement.
Allow your elbows to open up as your hands pass your hips.
This will happen instinctively for most people.
Other Factors to Look For
Maintaining a neutral head position is crucial
Your eyes should focus directly ahead
Keep your head aligned with your spine
Your pelvis should stay neutral throughout
Common Mistakes
Overextending during the push-off phase
Stiffness and control in your lumbopelvic region
Striking the ground too far behind can tilt your hips forward
Keep you’re hands relaxed whether they are open or closed
Conclusion
As you’ve noticed, sprinting isn’t just about turning up and running fast.
There’s so much to it.
Whether you're a beginner looking to improve your technique or an experienced sprinter refining your form…
This blog has gone over lots you can do to be your best.
If you want help with your sprint form…
Don’t be overwhelmed, we can help.
Click the link to see how a Sprint Coach at Unstoppabl can help.
Frequently Asked Questions
What are some sprinting techniques?
When you ask about sprinting techniques, you're delving into methods to enhance your speed and efficiency.
Key techniques include maintaining a proper posture, optimizing your arm swing, perfecting your start, and focusing on quick, light foot strikes.
Each element combines to improve your overall sprinting performance.
What is the starting technique in sprints?
The starting technique in sprints is crucial for a powerful launch off the blocks.
This involves positioning your body in a crouched stance with your hands on the track, one foot forward, and your hips raised slightly higher than your shoulders.
The goal is to explode forward with as much force as possible the moment the race begins.
What is the best way to do sprints?
The best way to perform sprints involves several key steps: warm up thoroughly to prepare your muscles, focus on a quick and efficient start, use a high knee lift and quick arm action during the sprint, and ensure you maintain a relaxed form throughout.
Cooling down and stretching after sprinting are essential to prevent injuries and aid recovery.
