Some Fundamental Aspects of Sprinting

Some Basic Elements

I'm onboard with the general approach used by Jonas Dodoo in that the main three aspects he looks at for sprinting are "Projection", "Switching", and "Reactivity" for each stride. For a quick definition of these terms forward to the 4 minute 15 second point in this video and listen to the 6-minute mark. Throughout this website I'll share with you how Dodoo, others, and I help develop these aspects.

Some Technical Specifics

Sprinting in general is about creating large forces in a short amount of time and effectively directing the sprinting effort up the track. To sprint at a high level, explosive abilities and stiffness should be present, along with the necessary coordination, timing, and use of reflexes. Because a lot of this is God given, I believe that this is a reason that many coaches, namely football coaches, will say that "speed can't be taught, either you have it or you don't". They see untrained kids out for the team that very explosively and effectively can get from Point A to Point B, and that is good enough for them. It typically does take coaching skill, however, to maximize their speed abilities, especially regarding max velocity/top speed. On the other hand, flawed coaching, that ineffectively articulates a variety of technical aspects can distract some athletes from what they were effectively executing previously. In my blogs I hope to help coaches to prioritize in their minds what should primarily be focused and how to articulate these things to the athlete.

Fundamental Aspects

At the developmental level, I am a big believer in talented athletes, in general, being able to learn to perform well without too much difficulty, and it being the coach's role to see that certain fundamental aspects are developed.

I also believe that many at the more advanced levels, experience problems that can be traced back to fundamental aspects that were not adequately addressed. Being effective at getting from Point A to Point B doesn't mean that method will withstand the test of time in regard to making it through multiple seasons without injuries that may be due in part to that method. This website articulates how I feel these fundamental aspects should be addressed.

Different Sprint Styles

Stu McMillan in this video describes two different methods of getting up the track fast. One technique emphasizes "pushing" more, while the other utilizes "pulling" more. The two athletes in the video are elite athletes, have obviously experienced success, and coach Stu explains details how they are trained in relation to their strengths. Not necessarily alluding to this coach and these athletes, generally speaking, I believe a coach needs to look a bit deeper than just accepting how their top athletes choose to make it up the track. The objective should be to gain at least somewhat of an understanding as to why the sprinter has come up with his/her method and then decide how best to proceed forward.

Even with the two athletes in the video, what my eyes see is that the athlete said to have had the "pulling" preference (DeGrasse) is running in that way at least partly as a reflection of his commitment to using good ranges of motion in conjunction with the low line of force he generated during the execution of the block clearance and during the ensuing steps. Only looking at what I'm seeing in that video, the other guy (pushing preference - Haynes) ties together the first three steps to get out well, including dragging a toe on the second step, and he proceeds in a digging manner with shorter strides than DeGrasse.

This is an old video, and I have no idea how their technique evolved, but I'm curious how DeGrasse would have looked with a little less severe block pedal angle and try to be a little more crisp with his first three steps. For Haynes, I'd try to get him away from dragging his toe and just have an improved first three steps. I have no idea what coach Stu and others have tried with those athletes, and I'm not saying that these guys still wouldn't have preferred pulling and pushing as was said in the video, but these are things I may have interjected.

Ralph Mann described two different factions in track in regard to starting. One he says, "advocates a powerful, explosive start that seeks to jump out and make steps as long as possible (Jump Start), and one that believes that the action should be a quick turnover action that makes the steps as short as possible (Shuffle Start)." He said that both starts can be effective.

Another very important description that describes two different methods within the starting sequence can be found in the book Running by Frans Bosch and Ronald Klomp. It states; "At the start of a sprint, the upper body is leaning forward. This position is achieved either by bending the spinal column quite far combined with a slight pelvic tilt forward, or by tilting the pelvis far to the front combined with little or no flexion in the spinal column." Very importantly, also stated is, "The advantage of starting with the back extended (slight flexion) is that the erector spinae is very active and can contribute to the impulse at push off. When the spinal column is bent quite far, the action of the erector spinae declines. However, if the spinal column is completely bent, the function of the erector spinae will be completely taken over by tightly drawn dorsal ligaments. Starting a sprint with the back bent very round is thus more passive and less effective than when the back is straighter."

Degrees of Pelvic Tilt/Spinal Column Flexion Out of the Blocks

Forward to the 3 minute and 25 second point in this video, and compare the "set" position of Tate Taylor, lane 4, as opposed to the "set" position of Brayden Williams, lane 5. In my mind, Taylor exhibits less spinal flexion and more forward pelvic tilt and power as he exits the blocks, and Williams eases back toward the pedals with his hips into the position that facilitates more spinal flexion and less forward pelvic tilt and greater stride frequency during his block clearance. For a sprint as short as a forty-yard dash, my belief is that the style Williams uses may often yield better times, but I believe Taylor's method generally is better for many athletes for the 100 and 200-meter dashes, considering the importance of getting the most out of max velocity. In some of my blogs I get deeper into this, but in regard to using starting blocks, as I explained on the Home Page there needs to be the ability of the athlete to coordinate body weight, body positioning, and body balance management for effective execution.  

Other Fundamental Aspects

Adarian Barr describes some key aspects of movement in this video. He references gravity and the two falls an athlete should experience with each stride while running. You may forward to the 8 minute 40 second mark of the video to hear his specific description of the two falls. The entire video says some interesting things that relate to timing, rhythm, and coordination of movements to be more in sync with gravity. Like anyone else you listen to, you need to use your own judgement as to what to accept and what not to. I found a lot of what Barr said as worth investigating and trying with my athletes. As it pertains to efficient running, the Two Mass Model that explains movement of the body during running also relates to the two falls that Barr references.

More on Reflexes

Three reflexes often identified as important contributors during successful sprinting are the stumble reflex, crossed extensor reflex, and the stretch reflex. In my mind, a good choice coaches can make, is to do a lot of studying to gain a deep understanding of their craft and possibly develop their "coaching eye" to the extent that they can possibly identify the contribution of reflexes during some of the athletes more impressive runs. This video briefly describes the stumble and crossed extensor reflexes, but I suggest checking out the book Running by Bosch and Klomp for a more thorough explanation. This awesome video does a super job in regard to the stretch reflex.

The Big Picture as I See It

As I said on the home page, upright running mechanics and max velocity are the priority, and a coach first of all should be concerned with aspects that are integral to those things. In my "Start Doctor Training" blog I'll detail some fundamental things that I believe are important to address. Something I feel however, that separates me from others is the way that I weave in the development of good starting technique throughout training and make that relevant in regard to maximizing the effectiveness of the upright running and max velocity. Read my other blogs for details.

A major theme of this website, in regard to sprinting in track and field, is to help develop a start that best sets up the entire race. Forward to the 1 minute 25 second mark of this video to see how smooth and controlled that Kayinsola Ajaye looks during his 9.84 100 meters he ran at the NCAA Eastern Regional Meet. He got out with the pack and then pulled away from the pack. Watching that race you should be able to see "starting" in its proper perspective. His start set up a smooth and efficient acceleration to a very nice max velocity. The start should not be judged by who is in front at the 10-meter mark.