Sprint technique

The objective of this page is to provide guidance on the Sprint technique. It takes the form of a checklist, for each phase of the sprint, of points for the coach to monitor. The information provided here in black is for athletes using starting blocks and the coloured print for those not using blocks. The points in red print are the most important for beginners. Blue and red points for elite younger Athletes (up to U15) and all three colours for elite U17 Athletes.

I print this in colour, laminate it, and give to all of my elite Sprinters to practice with their Parents. You’d be surprised how much the Parents improve their own sprinting!

Pre race start

	Blocks correctly positioned in the lane (200m/400m at a tangent to the curve)
	Correct distances from the start line to the front and rear blocks
	Foot blocks at the correct angles
	Blocks firmly located in the track
	Athlete relaxed and focused on the race

On your marks

	Feet correctly located in the blocks
	Fingers behind the line
	Fingers form a high bridge
	Hands evenly positioned slightly wider than shoulder width
	Shoulders back and vertically above or slightly forward of the hands
	Arms straight but not locked at the elbows
	Head and neck in line with the spine
	Eyes focused on the track (1 to 2 metres ahead)
	Gentle breathing
	Face and neck muscles relaxed

Set

	Hold the breath
	Hips rise slowly to a position above the shoulders
	Head and neck in line with the spine
	Eyes focused on the track one or two metres ahead
	Shoulders vertically above or slightly forward of the hands
	Front leg knee angle approx. 90 degrees
	Rear leg knee angle approx. 120 degrees
	Feet pushed hard back into the blocks

B of the Bang

	Exhale
	Drive the arms hard
	Drive the back leg forward into a high knee action
	Extend the whole body so there is a straight line through the head, spine and extended rear leg - body approx. 45 to 60 degree angle to the ground
	Eyes Focused on the track 2 to 3 metres
	Keep low, relaxed and drive
	Run out of the blocks - do not step or jump out of the blocks

Acceleration Phase

	Eyes focused on the track to keep low to allow the build up of speed
	Forward lean of the whole body with a straight line through the head, spine and extended rear leg
	Face and neck muscles relaxed (no tension)
	Shoulders held back and relaxed, square in the lane at all times
	Arms move with a smooth forward backward action - not across the body - drive back with elbows - hands move from approx. shoulder height to hips
	Elbows maintained at 90 degrees (angle between upper and lower arm)
	Hands Relaxed - fingers loosely curled - thumb uppermost
	Legs - fully extended rear leg pushing off the track with the toes - drive the leg forward with a high knee action with the knee pointing forward and with the heel striking under the backside (not the back of the backside as the knee is low and pointing down to the ground) - extend lower leg forward of knee (rear leg drive will propel the foot forward of the knee) with toes turned up - bring foot down in a claw action with a toe strike on the track vertically below the knee - pull the ground under you into a full rear leg extension - (elbow drive assisting the whole action)
	On the toes at all times - feet pointing forward straight down the lane
	Elbow drive commences just before rear leg drive
	Fast leg action, good stride length allowing continual acceleration
	Appearance of being smooth and relaxed but driving hard with elbows and legs
	The drive is maintained for approx. 20-30 metres and then the whole body slowly comes into a high tall action

Stride Phase

	Smooth transitions from acceleration phase to stride phase
	Eyes focused at the end of the lane - tunnel vision
	Head in line with the spine - held high and square
	Face relaxed - jelly jaw - no tension - mouth relaxed
	Chin down, not out
	Shoulders held down (long neck), back (not hunched), relaxed and square in the lane at all times
	Smooth forward backward action of the arms- not across the body - drive back with elbows - brush vest with elbows - hands move from shoulder height to hips for men and from bust height to hips for the ladies
	Elbows held at 90 degrees at all times (angle between upper arm and lower arm)
	Hands relaxed - fingers loosely curled - thumb uppermost
	Hips tucked under - slight forward rotation of the hip with forward leg drive to help extend the stride
	Legs - fully extended rear leg pushing off the track with the toes - drive the leg forward with a high knee action with the knee pointing forward and with the heel striking under the backside (not the back of the backside as the knee is low and pointing down to the ground) - extend lower leg forward of knee (rear leg drive will propel the foot forward of the knee) with toes turned up - bring foot down in a claw action with a toe strike on the track vertically below the knee - pull the ground under you into a full rear leg extension - (elbow drive assisting the whole action)
	On the toes with the feet pointing forward straight down the lane
	No signs of straining or tension in the face, neck and shoulders
	Appearance of being Tall , Relaxed and Smooth with maximum Drive

Lift Phase

As the Stride Phase but with emphasis on:

	High knee action (prancing)
	Leg action fast and light as if running across water
	Fast arms - more urgency
	Hands slightly higher at the front

General Notes

As you monitor the athlete's technique look for:

	a *Tall* action
	This means erect, running on the toes (not heels) with full extension of the back, hips and legs as opposed to 'sitting down' when running
	a *Relaxed* action
	This means move easily, as opposed to tensing and 'working hard' to move. Let the movements of running flow. Keep the hands relaxed, the shoulders low and the arm swing rhythmically by the sides.
	a *Smooth* action
	This means float across the top of the ground. All motion should be forward, not up and down. Leg action should be efficient and rhythmic. The legs should move easily under the body like a wheel rolling smoothly along.
	Drive

This means push from an extended rear leg, rear elbow drive with a high forward knee drive followed by a strike and claw foot action just behind the body's centre of gravity