The Best Stride Length for Optimal Performance | Leg Length & Wicket Sprint Spacing

How long should your stride length be? Learn how to find your optimal stride length in this video about sprinting.

Time Stamps:
0:54 - How do you find your optimal stride length?
2:45 - Setting up for the session.
3:49 - Readiness and fatigue levels affect stride length.
4:43 - When you should do this type of stride length session?
5:22 - Example of how to measure your leg length.
7:54 - What to look for when watching film of you sprinting.
9:17 - Modifying stride length to improve stride frequency.
10:16 - Creating novelty in your sprint training.
11:15 - How to use the Freelap to find your best stride frequency.
12:30 - Improving your consistency as a sprinter with this information.
13:45 - Conclusion

#stridelength #sprinting

[jonahwantenaar]

I’ve been considering incorporating some wicket runs but I was unsure of optimal distancing. This answers that question very well.

[cavaleer]

Great form! Thanks for the explanation.

[Hengel_Andrews]

Since you’re going to mess with the Trochanter might as well get into how it helps with block settings and your step spacing in the acceleration zone.

[jonahwantenaar]

What are your thoughts on doing wicket runs with a metronome? So you’re also fully aware of your cadence. That way you could also manipulate the intensity of your sessions by increasing or decreasing the BPM accordingly. I’ve been really wanting to try this. Think it’s a good idea?

[jorgebarroso]

Hey Cody, awesome video as always. Yo, just wanted to acknowledge your blog. You post some really insightful stuff on there. Your post on acceleration biomechanics is a true gem. I truly hope it gets the recognition it deserves, lol. Reading through it though, a few thoughts began to emerge: you allude to "artificial" ROM, whereby some athletes seek to fully extend in order to maximize power production. Based on this, my interpretation is that you are claiming that full leg extension originates as a result of high power production, instead of the former causing the latter - am I correct? Is this akin to high vertical force production (hence velocity) which causes short GCTs instead of the latter causing the former?

Also, how would you go about spacing wickets / cones in order to find optimal stride length during the acceleration phase?

[totofan]

Cody, I haven't done very much in the way of wicket drills before, so your feedback would be great. When you run through the cones, is the idea to have your foot land as close as possible to the middle of the gap between the two cones? Looking at the video, it seems that it would be tricky to accurately gauge where my stride lands in relation to the cones. Do you think it would be a good idea to run next to the cones and try to land with my foot beside each cone? I feel that perhaps there would be a better chance of seeing whether my foot lands behind or ahead of each cone.Thanks for the great videos and your valuable training ideas!

[ATHLETE.X]

Freelap Timing System: tinyurl.com/2p8c8ds9

Time Stamps:
0:54 - How do you find your optimal stride length?
2:45 - Setting up for the session.
3:49 - Readiness and fatigue levels affect stride length.
4:43 - When you should do this type of stride length session?
5:22 - Example of how to measure your leg length.
7:54 - What to look for when watching film of you sprinting.
9:17 - Modifying stride length to improve stride frequency.
10:16 - Creating novelty in your sprint training.
11:15 - How to use the Freelap to find your best stride frequency.
12:30 - Improving your consistency as a sprinter with this information.
13:45 - Conclusion

[bob-olec]

Hi is there a way I can have a higher top speed and maintain it for longer

[derontariuswiscenlitago]

Do you measure to the bottom (closest to the ground) of the Trochanter or the Top?

[GamingSpiral]

Hey cody, I measured my Trochanter and it was 35 inches from the bottom of my foot, or 88.9 cm. I am a 15 year old and I am roughly 5'9 or 175.25 cm. My current stride length (from 3 out of my 4 best runs averaged together) is about 6.56 feet at top speed to the end. However, when I use the method in this video, I do 35 inches times 2.5 which gets me to 87.5 inches, or 7.29 feet. Is this just an issue with my stride length currently that I need to work on, or did I possibly do something wrong. I feel like I can definitely run faster than I currently am based on my leg strength but based on how my stride length seems to be about 9 inches short of what it should be, I feel like I'm not properly using my strength. If I can manage to work on this and increase my stride length should my times drop well? With my current strides, (the ones I used to calculate my current stride length) I had two 12.8s, and a 12.4, (pr is 12 but not recorded properly). The stride length is recorded from the last 45 meters of 100m.

[donnelleeustache]

I run with a long stride and a slow turnover

[edboyer]

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