7 Mistakes You Can Change For a Faster Time

Identifying and correcting mistakes in sprinting mechanics can make a world of difference. There are seven common mistakes that World-class athletes and coaches look for when evaluating an athlete's form. If you are training on your own, it is best if you videotape yourself. By video taping yourself sprinting you will be able to go down the list to see where improvements can be made. Having your sprinting form on video is invaluable. You can play it back as many times as you need to work on perfecting specific sprint patterns. Remember, you must learn how to move correctly at a slower rate, before you can turn it into a sprint.

I firmly believe that you can make the most improvement in your 40 times by working with what you already have. What does this mean? It means that the best way to get a better time is work on your form. Correcting even the smallest flaws can shave tenths of seconds off your overall time. With that being said here is what I suggest you focusing on to improve form:

Common Mistakes - Trouble Shooting Sprinting Mechanics

1. Arm Action- If you run with tense arms, practice loose, swinging movements from a standing position. Remember to swing from the shoulder and have them relaxed at approximately 90-140 degrees flexion at all times. Although the arms work opposite direction to the legs, they must be coordinated with the action of the legs for maximum sprinting efficiency. Drive the hand from the chest level through the "hip pocket". While swinging the arm, keep the elbow tight to the body. This will help eliminate the rotational forces that produce an inefficient motion.


2. Body Lean- Your body should have a slight forward lean (no more than 4-6 degrees). It is important to note that the angle of the lean comes from the ground, not the waist. The lean is caused by displacing your center of gravity in the direction you are running, leaning and bending from the waist will interfere with the correct mechanics of sprinting. Arch both the upper and lower back slowly. This will help main an erect torso and keep the hips in proper position.


3. Foot Contact- Do Not Run Up on Your Toes! The toes offer no power or stability to you and if you run on your toes, you will not be able to run as fast. Instead, snap the down leg back beneath the hips, the foot should naturally hit on the balls of their feet. You can then push against the ground, but do not reach and pull the ground; this strategy will result in injuries, poor sprinting mechanics, and slow times.


4. Over striding- This is the worst and most often misunderstood element of sprinting. Do not reach and over stride to increase stride length, but rather push against the ground and let the foot land underneath the center of gravity. Any placement of the foot in front of the center of gravity will cause "braking forces" that will result in slowing the body down. Lock the down leg out into full extension to maximize the power production of the stride.


5. Under striding- To prevent being too quick because too much turnover will cause you to run fast in one place and not much ground will be covered. Remember that quality sprint speed is combination of stride length and stride frequency, and one does not replace the other. Drive the lead leg up and out, punching it toward the finish line, not just lifting it upward.


6. Tension- Do not try to power through a race or sprint effort. To run fast, stay relaxed. Running tight will result in slower times.


7. Eyes- Focus the eyes straight ahead in what is called a "conversational plane". To do this, you must avoid tilting the head in any direction.

This is an excerpt taken from Developing Killer Speed. The book was written by Mark Strasser M.S. CSCS, a professional strength and conditioning coach.

For more information or purchase the book,
visit www.strength-conditioning.net