Sprinting Practices
Moderator: George Payan
Sprinting Practices
Could anyone please tell me progressive practices for arm movement, high knees and stride length.
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George Payan
- Posts: 409
- Joined: Thu Sep 05, 2002 9:07 am
Teaching Sprinting Sequences
Progress from general to specific, whole to parts, and gross movements to fine. Have your athlete run from a standing start over 40 to 60 meters, while emphasizing one or more of your objectives. The speed of the run should be fast, yet not at the athlete's maximum level. The coach should view the trial runs from the side. front, and rear positions. As a coach your observation point should ideally be somewhere between 20 to 30 meters away. This allows you to see the action clearly.
Posture should be the first objective to establish. The athlete should perform the technique run while seeking to accomplish one or more of the following.
1.
Tall posture and up on toes.
2.
Head level.
3.
Shoulders down, not hunched.
4.
Relaxation in face and shoulders.
The arm cycle precedes the leg cycle. Arms initiate the pattern and control the speed of the legs. During the technique runs, you must emphasize one or more of the following.
1.
Arms moving forward and backward only. Not across the body.
2.
Hands moving to the center line of the body at shoulder height and back to the hip.
3.
Elbow angle is approximately 90 degrees when hand is forward and slightly larger on the back swing.
4.
Arms move at the shoulder joint and shoulders remain perpendicular to the direction of travel.
5.
Hands held in a relaxed, natural position.
The leg action should occur under the body with no emphasis on reaching to achieve greater stride length.
1.
Thigh lift through full range of motion.
2.
Tight and active heel recovery following push-off.
3.
Foot plants under the center of mass.
4.
Active plant with lower leg. Downward and backward claw with thigh and lower leg.
5.
Acceleration of the thigh on both upward and downward movements.
Posture should be the first objective to establish. The athlete should perform the technique run while seeking to accomplish one or more of the following.
1.
Tall posture and up on toes.
2.
Head level.
3.
Shoulders down, not hunched.
4.
Relaxation in face and shoulders.
The arm cycle precedes the leg cycle. Arms initiate the pattern and control the speed of the legs. During the technique runs, you must emphasize one or more of the following.
1.
Arms moving forward and backward only. Not across the body.
2.
Hands moving to the center line of the body at shoulder height and back to the hip.
3.
Elbow angle is approximately 90 degrees when hand is forward and slightly larger on the back swing.
4.
Arms move at the shoulder joint and shoulders remain perpendicular to the direction of travel.
5.
Hands held in a relaxed, natural position.
The leg action should occur under the body with no emphasis on reaching to achieve greater stride length.
1.
Thigh lift through full range of motion.
2.
Tight and active heel recovery following push-off.
3.
Foot plants under the center of mass.
4.
Active plant with lower leg. Downward and backward claw with thigh and lower leg.
5.
Acceleration of the thigh on both upward and downward movements.