Track & Field Technical
Certification
The Sprint Events
An Overview of Sprinting

The Sprint Races. Track and Field competitions include three sprint events, the 100 meters, 200
meters, and 400 meters. Indoors, the 55 meters or 60 meters replace the 100 meters.

Goals of Sprint Training. Every sprint consists of a start, acceleration to maximal velocity, a
period of time at maximal velocity, and period of deceleration when fatigue and other factors
diminish performance. Sprint training should then be built about these purposes.

o
Teaching and Developing the Start. This is done by improving starting mechanics and
developing related physical performance components (strength, power, etc.).
o
Teaching and Developing Acceleration. This is done by improving acceleration
capabilities and related physical performance components.
o
Teaching and Improving Maximal Velocity. This is done by improving absolute speed
abilities and related physical performance components.
o
Developing Resistance to Deceleration. This is done by improving speed endurance
and related physical performance components.
Phases of a Sprint Race. Every sprint race consists of these phases.
o
Prerace Preparation
o
Assuming the Set Position
o
The Start
o
The Drive Phase
o
The Maximal Velocity Phase
o
The Maintenance Phase
Prerace Preparation


Setting the Blocks
o
The Front Pedal. The front pedal should be positioned 2-2 ¼ full foot lengths from the
starting line. This leg should be the sprinter’s strongest leg.
o
The Rear Pedal. The rear pedal should be positioned 3- 3 ¼ full foot lengths from the
starting line. This leg should be the sprinter’s faster, more coordinated leg.
o
Setting the Blocks on the Curve. If the race is started on a curve, the blocks should be
positioned at a slight angle in the lane to permit some acceleration in a straight line
before the curve is encountered.
Assuming the “On Your Marks” Position.
performs the following movements.
On the “On Your Marks” command the sprinter
o
Backing Into the Blocks. The sprinter should move in front of the blocks, then lower
and back into them.
o
Setting Against the Pedals. The feet are pressed firmly against the pads with the toes
touching the track surface. The sprinter should then kneel on the rear knee. When the
sprinter kneels, pressure on the pads may be temporarily released.
o
Setting the Hands. The sprinter should then position the hands at the rear edge of the
starting line, turning the arms outward so that the index finger and thumb of each hand
are brought against the line. The hands should be shoulder width apart, and only the
tips of the thumbs and fingers should touch the surface.
o
Head and Shoulder Positions. The shoulders should be positioned directly above the
hands, and the arms completely extended. The head should be lowered and the neck
relaxed.
Assuming the Set Position

Raising the Hips. At the “Set” command, the sprinter lifts the hips to a position higher than the
shoulders, so that the following markers appear. Failure to achieve any of these markers is
related to insufficient elevation of the hips in the set position or incorrect block spacing.
o
Knee Angles. In the set position, the front knee should show an angle of approximately
90 degrees, and the rear knee should show an angle of approximately 120 degrees
o
Thigh Positions. The inclination of thighs should show symmetry with respect to
vertical.
o
Shin Angles. In the set position, the shins should be parallel to each other and create
an angle of approximately 45 degrees to the surface.

Pressure against the Pedals. In the set position, firm, full footed pressure should be exerted
against the pedals.

Bodyweight Distribution. In the set position, bodyweight should be distributed approximately
equally between the hands and feet.

Preservation of Upper Body Positions. As the sprinter moves into the set position, the head,
shoulders, and arms should maintain their previous positions.
The Start

Hip Extension. At the gun, the hips begin to extend forcefully.

Rear Leg Action. At the gun, the rear leg quickly pushes against the back pedal, and then moves
forward.

Front Leg Action. At the gun, the front leg performs a complete, extended push against the
front pedal.

Arm Movements. At the gun, the arms move in opposite directions, extended through a large
range of motion.

Head Alignment. Throughout the start, the head remains in a neutral alignment with respect to
the spine.

Displacement. During the start, the entire body should displace as a unit in a forward and
upward direction.
General Sprint Mechanics

Posture. During all phases of the sprint races, in order to ensure greatest running efficiency,
proper posture should be established and maintained.
o
The Head. The head should be kept in a neutral position with respect to the spine.
Radical movements of the head disrupt force application to the ground and pelvic
alignments.
o
The Pelvis. The pelvis should be kept in a neutral position with respect to the spine.
Lordotic postures are a common error, disrupting symmetry, diminishing force
application, and increasing the risk of injury.

Amplitudes of Movement. During all phases of the sprint races, amplitudes of movement are
should be large, particularly at the hips. High knees and complete extension of the hip should be
present with each step.

Foot Contacts
o
Ankle Positions. The ankle should be stabilized in a dorsiflexed position prior to contact
with the surface.
o
Footstrike. Footstrike should occur on the ball of the foot.

Function of the Upper Body. During all phases of the sprint races, the shoulders and arms work
to counter and balance forces generated in the lower body. Faulty arm actions are symptomatic
and are indicative of faulty force application to the ground.
The Drive Phase

Purposes of the Drive Phase. In order to sprint effectively at maximal velocities, momentum
must first be developed. The sprinter accomplishes this by using a drive phase at the start of the
race. The development of momentum accomplished in the drive phase enables the sprinter to
sprint in a comfortable and relaxed manner later in the race.

Mechanics of the Drive Phase
o
Stride Frequency. During the drive phase, stride frequencies are lower than those
shown at maximal velocities. This enables greater forces to be applied to the ground for
longer periods of time. Throughout the drive phase, the sprinter should progressively
and patiently increase stride frequency.
o
Foot Contact Location. Foot contacts initially occur behind the body’s center of mass.
As the drive phase progresses, they move forward until they are located directly under
the center of mass at maximal velocity.
o
Displacement. Each step should create large displacement. These high displacement
values are critical to momentum development.
o
Angle Changes

Changes in Angle of Force Application. While horizontal forces are dominant in
the drive phase, with each step the body is propelled vertically as well. This
vertical component increases with each step until at maximal velocity, the
pushing is nearly completely vertical.

Body Angle Changes. With each step, body angles should progress from a
position of forward lean, to a more upright position.

Achieving Good Posture. This vertical component progressively pushes the
body into a tall, upright running position and is critical to the establishment of a
neutral pelvic alignment. While these body angle changes take place, the
relative positions of the head, spine, and pelvis should remain the same with
respect to each other.
The Maximal Velocity Phase

Purpose of the Maximal Velocity Phase. The Maximal Velocity phase should enable the sprinter
to sprint at the highest speeds possible, while maintaining efficiency and positioning the body to
best counter deceleration at the end of the race. In the 400 meters, the maximal velocity phase
might not demonstrate a sprinters peak velocity, but refers to maximal desired velocity. In this
case the mechanical concerns are the same.

Mechanics of the Maximal Velocity Phase
o
Preservation.
Much of the mechanics established in the drive phase should be
maintained throughout the maximal velocity phase. Postural alignment of the head and
pelvis, amplitudes of movement in the hips, and foot contact patterns should all remain
unchanged throughout this phase. While displacement is no longer the dominate goal it
was in the drive phase, significant displacements should result from each step. Stride
frequencies are maintained at a high level, but no abrupt changes in stride frequency
should take place. Preservation becomes more difficult at the higher velocities in this
phase, creating challenges for the coach.
o
Foot Contacts. Because of the increased stride frequency, the ground contact times
associated with each step are brief. Foot contacts occur directly under the body’s center
of mass.
o
Vertical Forces and Body Angles. While horizontal forces dominate the drive phase,
vertical forces become predominant in the maximal velocity phase. Much of the
horizontal momentum needs have been established, so vertical force generation
becomes critical. These vertical forces enhance stride length and posture. Body angles at
maximal velocities are upright, and the sprinter should show a upright running postures.
o
Symmetry. When examining the leg cycle of efficient sprinters, symmetry is shown with
respect to the body’s vertical axis.
The Maintenance Phase

Purpose of the Maintenance Phase. The maintenance phase should employ mechanics that
best enable the sprinter to counter deceleration at the end of the race.

Mechanics of the Maintenance Phase
o
Preservation. As the race progresses and the finish nears, the challenge to the sprinter
is conserving the proper maximal velocity mechanics established earlier in the race.
Decreased amplitudes of movement, abrupt frequency increases, overworking the
upper body, and loss of proper posture are common maintenance phase errors.
o
Challenges in the Maintenance Phase. High speeds of movement, fatigue, and
competitive pressure can wreak havoc on efficient sprint mechanics. The challenge of
the coach is to develop the physical qualities and discipline in the athlete necessary to
conserve these mechanics.
Other Issues in Sprint Coaching


Curve Running. 200 and 400 meter sprinters much run a significant portion of their races on the
curve. Curve running dictates some alterations of sprinting mechanics, as listed below.
Developing the ability to sprint comfortably on the curve is a key part of training for these races.
o
Outward Pressure and Inward Lean. Rather than applying force strictly downward, the
feet should also apply force outward against the track. The body should show an inward
lean. This lean should consist of a reorientation of the entire body, not individual parts.
o
Upper Body Movements. Upper body movements should change to balance and
counter the altered direction of force application. Most importantly, the outside arm
should push slightly outward, in the same direction as the foot pressure is being applied.
Teaching Running Mechanics. It is important that the sprint coach consistently address running
mechanics throughout the entire run training program. Addressing these mechanics only in
drills, or expecting drills to serve as a teacher of running mechanics will result in failure.



Understanding Fatigue. A common coaching problem is dealing with sprinters who decelerate
excessively in the maintenance phases of their races. Understanding the causes of these
deceleration and fatigue is critical to good sprint training design. These problems have three
potential causes.
o
Energy System Failure. Inadequate development of the anaerobic energy systems to
support the sprint effort can be the cause of deceleration late in the race. This is a
frequent cause of deceleration in the 400 meters, is occasionally the cause in the 200
meters, and is never the case in the 100 meters.
o
Coordination Erosion. The body’s motor control systems tend to fail after operating at
top speeds for more than a few seconds. At this point a loss of coordination occurs, and
running efficiency suffers. This is a common cause of failure in the final stages of short
sprint races. Increasing general and specific coordination improves the ability of these
systems to perform.
o
Momentum Deprivation. Faulty drive phases fail to develop the momentum levels
necessary for success in the later stages of the event. A drive phase that is too short or
executed incorrectly can cause excessive deceleration in any sprint race.
Coaching the Short Sprints
o
Momentum and Velocity Emphasis. The 100 and 200 meters are momentum and
velocity based races. Metabolic components and energy system demands are minimal.
For this reason, technical coaching in these races centers about teaching the skills and
distribution of the phases.
o
Distribution. Distribution strategies center about lengthening the drive phase through
proper mechanics and power development. Extending the drive phase in this manner
delays the onset of the maximal velocity phase, which in turn shortens the length of the
maintenance phase. The presence of the curve in the 200 meters enables a particularly
long drive phase in that event.
Coaching the 400 Meters
o
Balancing Event Demands. The 400 meters differs greatly from the short sprints
because of the high energy system demands of the event. It requires different coaching
tactics. The coach must skillfully combine the development of speed related qualities
with development of the energy systems. The coach also combines an understanding of
momentum development and phase distribution, effective energy system pacing, and
preparation for the extreme acidosis and fatigue at the end of the race. It is a common
coaching error to focus too much on energy system development at the expense of
developing acceleration and absolute speed abilities.
o
Pacing Strategies. Use of an extended drive phase and aggressiveness early in the race
is critical, but starting the race with an extended, all out sprint results in failure. For
most levels of athletes, it is typical pacing strategy to run the first 200 meters 2-2.5
seconds faster than the second 200 meters. This strategy lends itself to race specific
training models, where runners are expected to perform efforts that model race pace
for the first part of the run, with the remainder of the run serving to train energy system
fitness.
Run Training Constructs for Sprinters

The Speed Development Track. Over time, for the purposes of speed development, the
sprinter should progress from an emphasis on acceleration development, to absolute speed
development, to speed endurance work. In the later phases of this progression, prior elements
can be reviewed. The speed endurance work can take the form of race modeling and lactic acid
tolerance training with 400 meter runners.

The Endurance Development Track. In order to prepare sprinters for the metabolic demands
of sprint training and/or racing, the sprinter should progress over time from interval training to
repetition running. Interval training should begin at approximately 70-75% intensities with
recoveries of 1 ½ to 3 minutes, depending upon interval length. Then over time, recovery times
should increase, as the work becomes faster, until specific, full recovery repetition work that
resembles speed endurance is being done.
Teaching Progressions for the Sprint Events

Starting Skills. These exercises can be used for all aspects of the start.
o
Crouch Starts. Crouch Starts are a good introductory exercise for teaching the start.
o
3 Point Starts. 3 Point Starts provide an introductory transition to hands-down starting
positions.


o
4 Point Starts. 4 Point Starts are more specific and ease transition to the block start.
o
Block Starts. Block Starts permit competition specific rehearsal of the start.
Acceleration Skills. These exercises and can be used for all aspects of the drive phase and
acceleration.
o
The Wall Drill. This drill provides a way to teach the progression of body angles needed
in the drive phase in a remedial manner.
o
Stick Drills. When properly taught and individualized, stick drills are a good way to
regulate stride length.
o
Technical Buildups. Buildups and accelerations can be done with a technical focus to
teach the fundamentals of acceleration.
o
Accelerations from Blocks. Acceleration Runs from blocks provide specific rehearsal of
the acceleration phase.
o
Resisted Runs. Applying resistance inherently produces acceleration mechanics, so
resisted runs are an excellent ancillary training exercise for the drive phase.
Maximal Velocity Skills. These exercises can be used for all aspects of the maximal velocity and
maintenance phases.
o
Stadium Runs. Stadium runs, when done with upright postures, are a safe and remedial
way to teach the vertical components needed and positions attained in maximal velocity
sprinting.
o
Technical Runs. These runs are a good way to teach maximal velocity mechanics in a
submaximal learning environment.
o
Speed Development Work. This type of training requires bringing the athlete to
maximal velocity for short periods of time. These maximal velocity periods should last
less than three seconds. This work improves absolute speed, and serves meet rehearsal
needs.
www.ustfccca.org