You can improve your sprinting mechanics by breaking it down to it’s slowest component…a walking A. How you practice your walking A is pretty much how you will sprint. During this drill is the time you focus on the mechanics and fix what needs to be changed to sprint efficiently.
Ya, they may be small little insignificant things, but in my opinion every small detail matters. For example, that may be the difference between 9.89 & 9.91…a step. Small, but that was the difference between Silver & Bronze at the 2008 Beijing Olympics.
Take a look below:
(Walking A – side)
(Walking A – Front)
10 Key Points for Walking A’s
1. Foot is cocked (toes up) so you’re landing on the ball of the foot.
2. Back leg is straight, so you aren’t sitting
3. Also with the back leg you’re stepping off through the big toe (not rolling off the outside of the foot)
4. Hands are out in front of you around 90 deg and shouldn’t go higher than eye level)
5. Arms should not cross your body.
6. Shoulders relaxed, not raised.
7. Head straight and level (not looking up or down).
8. Front thigh should be about parallel to the ground.
9. Knee should be straight up and not coming across your body.
10. Torso upright and not leaning forward or back.
Begin your drills with Walking A’s before you speed them up to A skips. Concentrate and focus on every detail, every step, every movement so when it’s time to sprint, you don’t need to think about it and the movement is just apart of your muscle memory. Over time your mechanics will improve and you will cover ground more efficiently.
Remember…every detail matters.
{ 2 comments… read them below or add one }
Points 2 and 6 are big time. So many athletes do not get good extension (myself included) and they tense their shoulders, or actually its their traps (me again) Great info.
You’re absolutely right Mat! 2 and 6 are the “breakers”. The BIG key is focusing on hand/arm motion and driving the hand down forcing your hips forward and not necessarily up to try and get extension. Opening up the arm swing also will help decrease the shoulder raise.