The Biomechanics of Sprinting

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The Biomechanics of Sprinting

Know how to accelerate

Know how to maintain top speed

Know which drills DO and DO NOT develop good

biomechanics

Know specific activities to develop control & movement

to support acceleration & top speed mechanics

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Drive Phase Mechanics

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Summary of the Drive Phase
75% of total acceleration achieved in first 7 steps-The Drive
Phase

The application of Horizontal force is the key component in

the drive phase

Piston action for heel recovery in this phase of sprinting.

Ideal angle of body alignment at the start is 45.

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Technique considerations of drive phase
training

1) 45° angle to develop ideal balance of

horizontal/vertical force

2) Torso alignment

3) Stiff Ankle joint 90°

4) Low Heel recovery

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 Drills
• Wall Based - marching
• Partner Based – pushing, marching, release
and go
• Stairs – walking, bounding
• Free – various start positions, knee hugs,
lean and fall, contrast
• Resisted (10% rule) – hills, harness, tyre
• Arm Drills – swing from shoulders
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Harness

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Partner support

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Common Faults

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Physical Preparation for
Drive Phase

Concentric strength/power
Squat/step up’s
Squat Jumps
Torso strength

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Transition Phase Mechanics

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How to Train the Transition Phase?

With difficulty!

Walking, jogging, running – raise torso gradually.

Head and Torso stay aligned as eye focus leads

movement-be subtle!
In training runs counts steps in head to practise gradual
movement of Torso.

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 Reference/Further Reading
• Athletic Development – Vern Gambetta
• Introduction to Sprinting – Loren Seagrave.
New Studies in Athletics, IAAF 1996

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