Effective Recruitment and Coordination of Key Muscle Groups

Learning to recruit the glutes effectively is universally understood as a key aspect to maximizing performance, and it has been described in previous blogs how, for sprinting in track, how the presence of pretension in the glutes and gastro-soleus complex is important while in the "set" position in the blocks in order to effectively explode into the run. This also can apply to positions that athletes assume in various other sports.

Jonas Dodoo in this podcast points out some very important details regarding recruitment during the initial and ensuing steps and onto max velocity. If you're pressed for time start at the 16 minute 30 second mark and on thru to the 34-minute mark. In my mind this type of information can be very valuable in assessing your sprinters. You should be able to spot these things on film and over time maybe even see them with the naked eye during workouts and races. In the podcast Dodoo alludes to good recruitment during slower movements, ie, various exercises, jumps, etc.... Having these exercises are parts of a good training program, but as Dodoo also notes, the best way to practice running fast is to run fast.

This glute recruitment video is worth looking at, as it references external and internal pelvic rotation and the big toe being in contact with the ground—aspects that relate to various exercises used in training, as well as to sprinting. Also related to the toes and glute recruitment is a quote related to standing starts from the article “What is the Drive Phase in Sprinting, Part 3”: “You can’t push from your toes as toes are meant to grip. The gripping toes create stability for the push off. This is the key to force application and push mechanics when starting from a standstill (traction).”

From the staggered position of the feet, the primary focus is on using the front hip/leg for the initial push off, however, while leaning to get into position to push off into the race, in conjunction with controlling the lean to keep from false starting or rolling into the start, the athlete learns certain methods to be ready to apply force to overcome the effects of inertia that want the body to remain at rest.

Quick Side vs Power Side

When starting from the standing position and honestly trying to start without completely rolling into it, the athlete often becomes aware that although the focus may be to push off using the front hip/leg, the side of the body of the rear leg in the stance tends to react/move a split second before that side. Some label these two sides of the body "Power Side and "Quick Side". Technically speaking all such movement begins in the core, and of course during power side and quick side movements there is involvement from the glutes and so on. I like the way the "Remi Korchemy" referred to the rear leg as the "coming forward" rear leg during the execution of block clearance, implying that if set up correctly, there is a reflexive/involuntary nature to that rear leg beginning to come forward although the focus is primarily on the front hip/leg. Dan Pfaff has referred to the rear leg as coming forward like a "sling shot", if positioned in the blocks properly.

In Addition

This video from Adarian Barr gives valuable information regarding the foot moving around the big toe during the running strides, and he even specifies the inside edge of the big toe in a certain instance. Related to this, in my mind, is what I pointed out in the Rotational and Linear Aspects blog regarding how the sprinter should from the beginning try to direct efforts up the track and not use wide steps and/or side to side movements as a crutch to maintain balance. I believe that exercising control over the landing position of the feet and maximizing effectiveness of movement early in the race can make it easier to do so later on when the body is upright and the feet are landing fairly close to being on a line, possibly making it easier to recognize what Barr said about the foot moving around the big toe. I would suggest listening to the whole podcast to get the whole picture as he expressed it.

In addition, the book Running by Frans Bosch and Ronald Klomp also detail how the glutes work with the quads, hamstrings, and calf muscles through each stage of the sprint. This includes detailing how biarticular leg muscles (span more than one joint); the rectus femoris, hamstrings, gastrocnemius, and the upper arm muscles; biceps brachii and triceps brachii, work with monoarticular knee (quadriceps femoris) and hip (gluteus maximus) muscles to maximize effectiveness and efficiency.

What is the Drive Phase Part 1 and Part 2 are also articles that give valuable information regarding recruiting the glutes. Part 2 also, very importantly, includes an explanation of the role the cross-extensor reflex plays in sprint success.

In short, doing a good job of learning to position the body and balance to execute the start and initial acceleration will go a long way toward facilitating good recruitment throughout the race, and as I've repeatedly mentioned, a sprinter in Track needs to learn to do so starting out of the blocks.

Most of any race is spent in an upright position. Skillful coordination and timing of various movements and positions, and effective rhythmic movements, are some fundamental aspects of successful running. A major objective of this website is to help connect fundamentally sound starting and initial acceleration techniques with good upright running technique. Again, this very brief Tellez video can be helpful.