Proper Sprinting Form In 3 Steps

Want to increase your speed and develop proper sprinting form? Your just 3 steps away! Olympic Sprinting Coach Ken Harnden has a three-step plan to help you reach your goals, plus tips on how to review your sprinting videos. You'll get detailed breakdowns on technique with slow motion sprinting demonstrations by Mustaqeem Williams, so you can see exactly what proper form looks like.

0:00 Introduction
0:13 HEAD & HIP POSITION
2:01 FOOT-HIP RELATIONSHIP
2:50 LOW HEEL RECOVERY
4:00 TOOLS FOR SLOW MOTION VIDEO SPRINTING EVALUATION

The first step is all about head and hip positions. Where your head is in relation to your body has a massive impact on your sprinting posture and form. A big mistake a lot of athletes make is trying to 'stay low.' This causes the center of mass to move forward and reduces power by causing the hips to tuck. Another common mistake is having the head too high. This causes an over-rotation of the hips and shifts the center of mass back. In this lesson you'll learn what the proper head position looks like for sprinting and tips on how to achieve it.

The second step focuses on ground contact. Where the foot strikes the ground in relation to the center of mass has a big impact on speed. You want to align your forces in the direction you want to go (for sprinting this means down the track). Coach Harnden provides valuable insight on where the foot should land and why it's so important.

The third step centers around low heel recovery. The fastest way from point A to point B is a straight line. When sprinters have a high heel recovery they are spending too much time in the air (and effectively increasing the length of that line). Naturally this leads to longer air time during the flight phase of the sprint which isn't ideal. Athletes that spend a lot of time in the air don't spend much time on the podium. Why? Because speed is stride length multiplied by stride frequency and having a high heel recovery will really hurt stride frequency.

Finally as a bonus Ken talks about what he looks for when reviewing slow motion video of sprinting. These tips work great for athletes and coaches alike.

#sprinting
#runfaster
#trackandfield
#speedtraining
#100meter

[TruePhil]

1. nuetral spine and neck
2. lean forward
3. low heel recovery.

[jhawkq]

SO Good!! Thanks for sharing this. You can tell he has low heel recovery down by how the toe of his shoes is completely worn off!!

[BigSupercast]

The low heel recovery part helped a lot thank you

[donniebyers]

I am 67 years old and I'm sprinting 40 yd sprints. I don't think nobody that 50s or 60s can beat me 40s on that quick

[RealDealFreel]

When your trying to achieve a neutral head angle, What is the preferred area to look at. I think I have an issue of looking to steeply down or up.

[JJohnsonJr]

Immaculate explanation. Love this channel!

[ayushsinghkushwaha]

Tis going to be the first youtuber ever going to like and reply on my comment

[abraham]

Thanx man. We humans are built to sprint. But unfortunately we have lost touch with our most functional ability.

[theknowledgeuniverse]

You are the best Sir. Please uplaod more videos.

[jovencioanastacio]

Tnx for these techniques u shared ❤ very useful for running education

[Ethan-mccb]

Thank you Mr. . The video is very useful for beginner like me.

[isailugo]

Thank you for sharing your knowledge 🙌

[threeparthuman]

Thanks for sharing this... thought kicking up the leg behind the body was a GOOD thing. That just shows how much I don't know as a non-runner 😂😂😂 Thanks so much!

[imperialx]

You all are working great 👍.Sir how to increase speed in drive phase . I feel like it's the part which is increasing my time

[mursten_]

Great video! dfinetly gonna need this haha! you just got yourself a

[elenagruber]

in many videos, trainers and athletes recommend landing on the HEELS rather than on the toes. i observed that Mustaqeem lands on his toes (at least in the demo videos). what do you recommend in various cases? what are the pro's and con's?
thank you!
greetings from Austria!

[portlandteens]

I have a track meet on Tuesday and i'm wondering more about the right head position and what angle i'm supposed to be at also how are my feet supposed to reach the ground?

[anandpandey]

Sir, can i use spike shoes during
off-season in 100m-200m

[kerokeropi]

My friends say i look goofy when running

[speedythedon]

i ran 13.00 100m in 8th grade. I’ve been running hills everyday and been doing other exercises to get faster. what 100m time do you think i will run in 9th Grade?