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Basic Sprint

Basic SprintsWhen you sprint, it means, running at full speed in short distances.  Your speed is determined by two major factors of an athlete and they are, stride length and stride frequency.

They usually say that runners are born with that gift of running.  However, that is somewhat true.  Although, some runners characteristics are inherited at birth, but you can still develop your speed through training, developed running technique, and leg power.




Sprinting Tips

Points to be observed:
  1. The actions taken by the runner usually takes place in a forward/backward plane.  Meaning, feet must point straight forward and not outwards or inwards.
  2. The runner moving forward is normally achieved by the legs having to drive backwards behind the body.
  3. A perfectly balanced runner is a MUST.
  4. A sprinter must avoid any kind of tension at all cost.
  5. Usually the front knee must be high to allow you to drive the back leg to be completed.
  6. Leg must always be compensated by a hard arm movement
  7. Be sure to align the head with your trunk and make sure that your body is completely relaxed.


Basic Sprint Mistakes

Lets point out that each individual athlete's sprinting actions and ability are different in every case.  However, there are some bad habits that must me be eliminated and quickly fixed.

The following describes some faulty habits:
  • Having a poor head position.  Which causes a hollow and restricted drive forward.  The head must guide the upper body movement.
  • Running with your arm moving across the body with your trunk swinging side to side.  STOP arm movement from crossing the center of the body.
  • Bending your hips too much and having too musch of a forward lean.
  • Having your upper body leaning backwards with your hips dropped.
  • Sprinting with the full sole of your feet.
  • The runner swinging from side to side and not sprinting straight because the foot placement is too wide.
  • The toes are pointed far to out.



Leg Power Development: Bounding

Doing bounding runs is the best leg power development exercises because they are very similar to a running exercise except that each stride is performed with a jumping fashion.

The typical exercises are:

Bounding Over Obstacles
(One set or series is made up of 10-12 repititions).  The distance between the obstacles does not exceed one meter in the beginning, and then it gradually extends.

Bounding Up The Stairs
(One set or series is made up of 8-10 repititions).  This is when athletes bounce several stairs at a time and moving diagnolly if it is possible for the individual.  Be sure to put an EMPHASIS on the speed.

Bounding From Line to Line
(One set or series is made up of 8-10 repititions).  In this exercise several lines that are distances apart are used.  However, the hitting of the correct distances are stressed.

Hoop Bounding
(One set or series is made up of 8-10 repititions).  Hoops or the older types, different distances apart can be used.

Bounding Set Distances
(One set or series is made up of 6-8 repitions).  During this exercise, bounding takes place between distinct landmarks.



Leg Power Development: Driving

Next step after bounding runs would be the pushing and pulling exercises which is a common leg power development called Driving.  In this type of development, the exercises are usually performed in various stages in a forward lean.

Driving exercises would consist of:

Pulling Contests
(Consists of 2-3 repitions).  Each partner, are both secured by a rope and pulling in different directions attempting to reach a line of 5-6 meters from the starting point.

Pushing Contests
(Consists of 2-3 repititions).  This exercise is very similar to the pulling contests, but with no rope.  Partners push against each other's shoulders.

Horse Driving
(Consits of about 4-5 repititions of about 20 meters).  The driver which is pulled by a horse allows himself or herself to be pushed forward.

Running Against Object
(Consists of about 5-10 repititions).  The individual increases its pushing actions against a tree or a wall while running.




Speed Development

Speed development are gradual increases in running exercise while building up speed from jogging to sprinting.  However, when sprint running exercise, accelerating helps avoid tension.

Part 1 Speed Development:

Gear Change
(Consists of about 3-6 repititions) on a track & field that is marked ever 10-20 meters by a flag indicating when you accelerate in speed until you reach your top speed.

Meet in the Centre
(Consists of about 5-7 repititions) of a 100 meter marked by a flag on a long track.  Partners starting from each end of the 100 meter mark attempt to accelerate so that they pass each other at the flag marked.

Up Hill Acceleration
(Consists of about 3-5 repititions) of running up a hill while


Part 2 Speed Development:

Acceleration from Walk
(Consists of about 10-12 repititions over 40-50 meters). It's a violent acceleration that starts at a marked point and continues for about 20-30 meters.

Catching a Partner
(Consists of about 10-12 repititions) with one partner jogging in front of the other partner about 2 meters ahead.  Following a signal that the partner attempts to catch the leader withing a 20 meter distance.

Racing in Pairs
(Consists of about 10-12 repititions).  Starting at the marked line, both partners start off jogging then accelerating in speed.

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