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The Sprints (100m-400m) Sprinting is the art of running as fast as possible. Power and coordination are the essential ingredients in the production of speed. Coordination can be improved through practicing good running mechanics. Speed is mostly an inherent factor; however, both coordination and speed can be improved through proper training. Mechanics of running is explained in the Running Basics section. Sprinting can be broken down into four phases: the start, acceleration, maintaining momentum and the finish.   The two main components that increase speed are how long steps are (stride length) and how quickly they are made (stride frequency).   Starts Starts are explained in the section titled Starts.   Accelerating Phase The accelerating phase is achieved by driving or pushing with the drive leg. This requires a forward lean, which is directly proportional to amount of acceleration. Remember that acceleration does not mean speed, or fast; it means the rate of increasing speed. As drive leg is driving or pushing, free leg is also driving low and fast to place the foot under the body's center of gravity. Heel recovery of drive leg is low coming out of the blocks. With each step, speed increases until top speed is reached. Each leg is driven powerfully until it is fully extended. Vigorous arm action is maintaining balance, rhythm and relaxation.   Maintaining Momentum Phase The maintaining momentum phase is achieved by combining basic mechanics with the speed attained in the accelerating phase. Drive knees up so thigh is parallel (horizontal) to track. High heel recovery is maintained as drive foot leaves ground. Maintain tall posture, with slight forward body lean from ground, not from waist. Swing arms forward and back vigorously, without rotating shoulders. Keep feet flexed, toes up.   Sprinting on a Curve Lean inward around the curve. Keep feet parallel to the curve (the same direction as the lines).   Finish Phase While sprinting down the track, the athlete maintains good posture with normal stride action through finish line. Taking the last stride, the athlete lunges forward and leans through finish line. Athlete should pretend that the finish is beyond where it really is to continue momentum.   Sprint Striding Techniques — At-a-Glance Foot moves backward under body upon landing. Heel moves back and high as drive foot leaves ground. Foot touches down as close as possible to a point under the center of body. Each leg is driven powerfully until it is fully extended. Thigh of leading leg is lifted to horizontal position, parallel to the ground. Hips remain at the same height throughout. Stand in a tall posture with a slight forward body lean (from ground, not from waist). Shoulders are relaxed with little or no side-to-side rotation. Arms swing backward, reaching for hip. Arms are bent at elbow, at a 90-degree angle. Hands are relaxed, extended or closed, with no tension or strain. Arms swing forward chin-high into midline of torso in direction of the run, yet do not cross midline. Head is straight with eyes focused ahead. Face, jaw, neck and shoulders are relaxed. Ankle joint is flexed (toe up) just prior to foot landing.     Faults & Fixes Chart   Error Correction Drill/Test Reference Arms and shoulders twist and rotate. Keep torso parallel to the direction athlete is running. Practice while running on the spot. Sit on ground, legs stretched in front, and do arm movement. Athlete is not running in upright position. Make sure drive leg is being fully extended (push off). Bounding and strides. Athlete is very tense with fists clenched, facial muscles scrunched, shoulders up high. Practice running relaxed; emphasize proper breathing. Practice relaxation and breathing techniques. Athlete weaves in lane. Feet should be parallel to lane lines. Run on lane lines and between pylons.   Coaches' Tips For Sprinters — At-a-Glance Tips for Practice Stand in front of the athlete and have him/her hit your hands with his/her hands while working on the proper arm action. Stand in front of the athlete and have the athlete run in place hitting your hands with his/her knees, to demonstrate correct knee lift. Constantly change each athlete's designated lane. Emphasize that all athletes must stay in their designated lanes during sprint races. Practice sprinting form on straight-aways and curves. Have athlete focus on finish line.   Tips for Competition Remind athlete to remain relaxed. Remind athlete to remain focused. Lean through finish line.

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