For a 100 meter sprinter, there are a number of things that you must be
extremely focus upon in order to maximize your sprinting potential. This
is equally true for all sprinters and all sprinting distances (40m, 55-60m,
100m, 200m, and 400m).
For the sake of this article, I will first break it down in terms of the 100m
dash. The Five Phases of Sprinting every sprinter needs to recognize are:
1) The Start. 2) Acceleration. 3) The Transition. 4) Maximizing
Speed. And, 5) Maintaining Speed.
Many Sprinters make the mistake of only acknowledging two of these phases in
their race. Those phases are The Start, and Maximizing Speed.
Unfortunately when you do this, you cannot create the proper progression to
actually meet or maintain your maximum speed. This breakdown, when
followed will train your mind and body to smoothly move through the phases to
get you over the finish line faster and faster. If you have sprinters, or
are a sprinter that is having a hard time breaking past your current times, it
is likely because you aren't able to locate the points within those 10.5 seconds
where you can improve. Breaking down these phases will help you do this.
Phase 1 - The Start:
Everyone knows how valuable a good start is for any sprinter. A good
start sets the tone for the rest of your race. In competition a great
start gives you a competitive mental advantage over you opponents. The
Start, and sprinting in general is all about complete explosive and precision
power. Every flexation must be preformed to project the body in a forward
motion. During The Start, you are at a competitive advantage to making
this happen.
We categorize The Start, as the first 20 meters. I also like to
categorize it as, blocks to 6 steps. I say this because many sprinters are
confident in the speed and quickness of their first step, but it is important to
know that it is the chaining of these first 6 step that creates a good start,
and not just the first two when pressing out of the blocks. In a good
start you need to maintain these keys. Each one can be worked on to some
degree independently, but the absence of any of them during the race will
utterly destroy the speed and power of your start.
The first key is the most commonly expressed. I hear it repeatedly
during practices and block work. "Stay Low". The key to this is a
little more difficult and in this is the first explanation of why you won't have
a successful start if you are missing any of the keys. When leaving the
blocks, you are at a competitive advantage over any other point during the race
at creating forward momentum. But of course this comes with a sacrifice.
This sacrifice is balance. Coming out of the blocks you need to compromise
your balance and depend on the velocity of your quickness to counteract gravity.
You SHOULD feel like you are going to fall on your face during these first six
steps. The goal positioning is 33 degrees, although all may not be able to
achieve this degree or feel comfortable attempting it. A general goal for
a great start is, when your driving (extended leg) foot is on the ground, the
leg should be extended. The runner should be concentrating his/her power
to the Quadriceps and Gluteus Maximus. Grounded foot should be behind the
knee, knee behind the hip, hip behind the shoulder, and shoulder behind the
head. All should be no more than 45 degrees from the ground and in a
straight line connecting all four points.
The second key is to exaggerate the arm motion coming out of the block and
through the first six step. Because of the quickness needed in each step,
you may be inclined to try to shorten your arm motion in order to maintain
balance. Fight this impulse. The legs follow the arms. If the
arms don't extend all the way back at the shoulder, then the legs will not get
full extension either, and you have eliminated the advantage of the blocks.
Use perfect form. For more on Perfect Form, click here. You can
practice the quickness of getting you arms in full power from 'earlobe to
pocket'.
Phase 2 - Acceleration
This is the most underappreciated phase. But if you had a great start
and your opponents are already creeping up on you, this is the phase you need to
focus on. It is also the hardest phase to focus on and takes a lot of
discipline to improve upon it. Once you understand discipline is the key
to this phase, you will be well on your way to shaving time off your races and
catching the competition off guard. This phase takes place between 20
meters and 40 meters. It is possible to push this phase to 50 meters.
The key to this phase is simple in its driving concept. "Don't pop up".
This phase you want to maintain the forward lean, and continue to use Quad,
Calf, and Glut as the primary muscle group creating your speed and power.
As I mentioned before, this is not easy to do. The discomfort of
maintaining this lean mean you will still have that 'about to fall on you face
feeling'. Continue to keep your head down. You are completely
committed and confident in your ability to continually create more and more
power.
Phase 3 - Transition
You're already near halfway through the race. During this phase, it is
time to begin to shift the power from your Quad to your Hamstring. This will
transition into a shared workload for the Quad and Hamstring. Again,
"Don't pop up". Popping up creates a disconnection of your body with the
track. If you are in the acceleration phase and you stand straight up, all
the energy you are putting into your quads are redirected straight up rather
than down the track. Likewise, trying to switch power from quad to hamstring
during the acceleration phase will cause a sprinter to effectively slam on the
brake as you will be attempting to rotate your heel past your knee and your hip
in order to create traction with the back of the leg. At this point the
hamstring will be over extended and you risk injury. For this reason,
discipline in the acceleration phase and precision in the transition phase is
key. The Transition Phase takes place between 40 meters and 60
meters. It involves slowly and gradually moving into a more upright
position, and likewise gradually incorporating the hamstring.
Phase 4 - Maximizing Speed
Now that you are completely engaging the race physically, you can now add to
the speed obtained during the acceleration and transition phase, through the
ability to increase your frequency, traction hamstring to quad, and most
importantly, increasing the length of the stride with each step.
Phase 5 - Maintaining Speed
Despite what most people think, leaning on the hamstrings is not what
maintains the speed. In fact, the main use of the hamstring is not
creating the speed. What it is is the catalyst that allows for, speeding
the frequency of the steps and positioning the leg to create a longer and more
dynamic stride. Maintaining speed can be reduced to this to things:
Form, and Will. The maintenance of your form will be the maintenance of
your speed. A link to more on running form is here. Unfortunately,
There isn't a article for the 'Will' portion yet. Best of luck!
