Learning to recruit the glutes effectively is universally understood as a key aspect to maximizing performance. 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. Hopefully you read my "Rotational and Linear Elements" blog. In addition, the book Running by Frans Bosch and Ronald Klomp also details 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. In my mind, this knowledge can be important to help the coach to understand what he/she is looking at when observing athletes and their different levels of effectiveness. The objective, however; is to get the athlete to execute skillfully, which in my mind, again, comes through positioning, balancing, loading, coordinating movements, etc...
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 athlete's viewpoint, he/she is positioning, balancing, coiling, etc..., to get out and into the race, and in my mind, may be able to identify to some extent with the sensation of being well poised to explosively start. As for the big toe being in contact with the ground, I believe that is something for the coach to look at, and the big toe being off the ground may be a sign that a more effective position is needed, but I can't see making that something to ask the athlete to pay much attention to.
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. My home page also includes some great links that detail the contribution of reflexes.
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.
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. This very brief Tellez video can be helpful.
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