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The Biomechanics of Sprinting




Starting Biomechanics


Starting

• Aim – development of max horizontal velocity

• Achieved by placing body in best biomechanical position to apply force


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)


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


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


Set Position

• Shoulders over hands – elbow’s 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


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


Determining Best Start Position for your Athlete

• Fit the biomechanical model

• Time to 10m

• Changes with strength/growth


Teaching the Sprint Starta Practical Guide for Young Athletes


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?


Teaching The Phases:-

Setting up the blocks…

• Which foot first ?

• Distance from the line to the blocks


Which Foot First?


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


Set Position

What is important

• Stability / Core Strength

• Upper Body Strength

• Foot Strength

• Focus


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?


Foot Strength Exercises


Focus

How important is reaction time ?

Use as a focus cue rather than train.


Drive Phase Mechanics




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.


Transition Phase Mechanics



Drive Phase Mechanics


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


How do we train theseExplosion of Hips


How do we train theseExplosion of Hips


Low Foot Recovery

• Low Walking

• Running Drills

• Wall Drills

• Exaggerated Marker Runs


Low Foot Recovery


Low Foot Recovery• Video of Exaggerated Marker Drill


Control of Core during movement





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


Ability for the muscle to extend and contract quickly

• Basic Plyometrics– Hopping– Squat Jumps– Skipping– Hop Scotch– Ladder Exercises– Low hurdles– Speed Bounce


Something a bit more controversial!

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


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?