The document discusses the biomechanics of sprinting, focusing on the starting mechanics. It explains that maximum horizontal velocity is achieved in the starting position by placing the body in the optimal biomechanical position to apply force. It describes the types of sprint starts and factors like pedal angle and foot placement. It also discusses teaching sprint starts to young athletes by breaking the start into phases and focusing on key points.

1. The Biomechanics of Sprinting

4. Starting Biomechanics

5. Starting Aim – development of max horizontal velocity Achieved by placing body in best biomechanical position to apply force

6. Leg Positioning Right side of brain involved in detection and identification of signal Left side – execution of movement Right leg controlled by left side of brain & vice versa. RT 26ms better with left leg as rear leg MT 104ms better with right leg as rear leg (Eikenberry, 2008)

7. Types of Sprint Starts Aim to develop max impulse Impulse = Force x Time Distance between blocks – bullet (<30cm), medium (30-50cm), elongated (>50cm) Medium best – best combination of body position to develop force and time on blocks

8. Pedal Angle/Foot Placement Stretch Shortening Cycle Front Block - >45 deg Front Spikes in ground Rear Block – low as flexibility allows (c35 deg) Foot position depends upon pedal height

9. Set Position Shoulders over hands – elbow’s not locked Hips above shoulders Flat back – neutral head position Lower legs c45 degree Front knee 90 – 110 degree Rear knee 120 – 135 degree Body weight evenly on feet and hands Hold breath/tighten stomach muscles

10. After the Gun Focus on motor task – front arm/rear leg Hips projecting forwards not up Arms above parallel Front arm – forearm lead Rear arm – straight arm sweep back Low rear heel recovery c45 degree take off angle

11. Determining Best Start Position for your Athlete Fit the biomechanical model Time to 10m Changes with strength/growth

12. Teaching the Sprint Start a Practical Guide for Young Athletes

13. KEEP IT SIMPLE! Break the start down in to phases Focus their attention on one or two key points and develop over time Finally bring the phases together – chaining Whole – Part – Whole?

14. Teaching The Phases:- Setting up the blocks… Which foot first ? Distance from the line to the blocks

15. Which Foot First?

16. Distance from the line to the Blocks Foot Length Winkler/Seagrave/Mann Method 3 Feet to rear Block and 2 feet to front Block Leg Length Straight Leg to rear Block and 60% of this to the front Block It is all about getting the athlete into the right position

17. Set Position What is important Stability / Core Strength Upper Body Strength Foot Strength Focus

18. How are these developed? Stability In this phase basic core exercises (examples) Upper body strength Basic press up etc Foot Strength How important is this?

19. Foot Strength Exercises

20. Focus How important is reaction time ? Use as a focus cue rather than train.

21. Drive Phase Mechanics

24. 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.

25. Transition Phase Mechanics

27. Drive Phase Mechanics

28. Coming out of the Blocks What is important ? Explosion of hips Stable movement with a low foot recovery Foot strength Control of core during movement Ability for the muscles to extend and contract quickly

29. How do we train these Explosion of Hips

30. How do we train these Explosion of Hips

31. Low Foot Recovery Low Walking Running Drills Wall Drills Exaggerated Marker Runs

32. Low Foot Recovery

33. Low Foot Recovery Video of Exaggerated Marker Drill

34. Control of Core during movement

35. Control of Core during movement

36. Control of Core during movement Single leg exercises Squats Controlled Hopping Lunges along a line Glut Strengthening Hip Strengthening

37. Ability for the muscle to extend and contract quickly Basic Plyometrics Hopping Squat Jumps Skipping Hop Scotch Ladder Exercises Low hurdles Speed Bounce

38. Something a bit more controversial! If we expect our athletes to be able to perform these complex movement skills when do we practice them?

39. Something a bit more controversial? If we expect our athletes to perform these movements during a race/training session – how do we prepare them to execute these complex movements?