Back
,

5 common sprint mistakes: Start and Acceleration

Training Aspects, Sports Performance, Sports Coach, Strength and Conditioning, Speed, Sprinting Mistakes, Running Faster, Sprinting, South Jersey, Running, Getting Faster

Sports Performance Coach Shares 5 Ways to Sprint Faster

Training Aspects, Sports Performance, Sports Coach, Strength and Conditioning, Speed, Sprinting Mistakes, Running Faster, Sprinting, South Jersey, Running, Getting Faster

The ability to move the body in synch is an extremely undervalued capability. Most people workout one muscle group at a time. They’re strong in single areas, but not when the body is required to move as a single unit. When they try to activate various strong muscle groups at once, they don’t understand why they can’t generate the same power.  Those who can, rarely realize the complexity of what they are doing. The people who can’t move their body in synch usually don’t realize it. There are incredible performance benefits that can be unlocked by understanding how the body moves as a single unit. Just a few technical adjustments to an individual’s movements Can yield amazing performance benefits. Here are 5 common errors, causes, and corrections in sprint technique.

Sports performance Tip 1: Places arms at shoulder width

If you are looking to generate as much power as possible, you have to keep all parts of the body in line. By getting wider than shoulder width you decrease the efficiency of your starting speed!

Sports performance Tip 2: ~90 degree in front knee

In the initial push, your rear leg produces greater initial force, but your front leg must exert force longer of the two, thus having more influence on the start. To have a powerful start, you need to put yourself in optimal starting position. If you’re hips are too high or too low, you lose efficiency in your acceleration. When setting up, adjust your hip height. Your front knee should be about 90 degrees. Clarification:, Sub elite sprinters hip height front=about 50degrees hip height rear about 90degrees. Elite sprinters hip height front=about 40degrees hip height rear about 80degrees.

Sports performance Tip 3: Load the whole body not just the arms

Remember what your purpose is, you are sprinting not doing bicep curls! The arm set up is important! However, to produce the power output needed for your greatest acceleration potential. You must distribute your body weight evenly across the body. By putting too much weight into the arms, you are affecting your hip and knee angle as well as direction of power. Solution: Raise your hips upward instead of forward, straighten arms and distribute the weight evenly!

Sports performance tip 4: Focus your eyes on the ground

Don’t raise your head up to look in the direction you are sprinting as you come out of the starting blocks. You are causing unnecessary tension in your dorsal muscles! If you are concerned about the safety of the course, check for pot holes before you get into stance, otherwise, keep your head down during the start. Keep your eyes on the ground until you get going.

Sports performance Tip 5: Don’t skip sprinting steps

Premature upright posture is often the cause of inadequate push-off force. You should not be in upright posture until you get into the maximum velocity phase. This means you are no longer in the start/acceleration phase which is about 25yards into your sprint.

These 5 sprint adjustments may take some practice and relearning. Once your body adjusts, you will see great improvement in your acceleration and it may even transfer to an increase in top speed.

Kirill Vaks
BA, CSCS, ACSM-cpt, NFPT-sns
 Performance and Fitness specialist

 Suggested Articles:

Athlete Performance

Preventing Common Sports Injuries

Suggested Videos:

Sprint Acceleration Training

Take action… Now!

Name(Required)
This field is for validation purposes and should be left unchanged.

Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield, Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

Recent posts
  • Unleash Your Potential at Training Aspects Brand New Boxing Studio: Boxing Coaching, Community, and Fitness in Camden County, NJ
    Boxing Performance, Fit and healthy, Fitness and Nutrition News in South Jersey area, Sports performance
    Unleash Your Potential at Training Aspects Brand New Boxing Studio: Boxing Coaching, Community, and Fitness in Camden County, NJ

    Unleash Your Potential at TA Boxing: Boxing is Therapeutic its Your Medicine Hey champs! My name is Tom Kennedy, and I am a sports performance specialist and boxing coach at Training Aspects, located in Camden County, NJ. I am ecstatic to share some exciting news. In October 2023, Training Aspects added a boxing component to…

  • Identifying where you and your athlete are in the training cycle
    Cherry Hill sports performance, Fit and healthy, Sports performance, Uncategorized
    Identifying where you and your athlete are in the training cycle

    Increase Athletic Ability and Your Fitness Health Sports performance training is a popular area for parents and athletes. Social media showcases impressive exercises, heavy weights, workout tricks, and training hacks. Often, it’s hard to decipher what is needed to get results. Here are 9 points to consider when identifying a starting point: Complete an Assessment…

  • Training Age VS Chronological Age: Why does it matter?
    Cherry Hill sports performance, Fit and healthy, Fitness and Nutrition News in South Jersey area, Hockey Performance, Personal trainer tips, Sports performance
    Training Age VS Chronological Age: Why does it matter?

    Training Age vs Chronological Age: What’s the Difference? Have you ever noticed two athletes, a few years apart, and wondered how the older, bigger athlete can lift more weight, while the younger athlete’s coordination and movement is more efficient and controlled? The difference comes down to “training age” vs “chronological age”.   What is Chronological…

Subscribe to our newsletter
This field is for validation purposes and should be left unchanged.