Sprinting Technique | Ground Contact & Force Application
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- Опубликовано: 29 авг 2019
- Learn how to sprint faster with proper ground contact and force application. One of the biggest misconceptions out there is how the foot strikes the ground (it's not on the toe and not on the heel) This video covers where the foot strikes the ground and why that is important for force application and speed development.
In order to take advantage of the 'stretch reflex' and really utilize the muscles of the lower leg, it's important to ingrain into the nervous system how to properly land with each stride. This video teaches the fundamentals of correct ground contact throughout the entire sprint.
Athlete Insight sections cover force production and how striking down and back is different than 'stomping' your way down the track. 
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I love your videos, im learning how to run with a dorsiflexion position, its a bit hard, but this videos really help me so much! thank you
Thanks Ste97, that's great to hear, keep at it!
D
This brings back memories. I grew up a track and field star and knew the basics, like staying relaxed, but I think not knowing this technique sort of led to my demise. I'll never forget after placing 2nd at my state finals in 6th grade, my coach came up to me and said that even though I didn't win, I still beat the record for the 50 yard dash. I ran the 80. If I had known this technique I'm sure I would have won. I was a stomper instead of a slammer. Oof. I miss running. It was my high.
So run again!!!
Thank you! Just at the right time. I have a young one and I needed to get him to understanding what to do in simple terms and demonstrations!
I agree. I think these principles were explained very well. I would just like to add to the well illustrated portion of the stretch shortening cycle and its role in a pre-stretched flat foot sprinting technique and include the other key component in this mechanism as it applies to dorsi flexion, and the is emphasizing the strength snd rigidness of the anterior tibialis. This too must be focused on and learned to be utilized along with the gastroc and soleus, perhaps more so. This is especially so in the start and initial drive phase. Some athletes maintain this throughout the race, others use a more laxed dorsi flex as they go through their fazes and as distances increase.
Two excellent examples of those who maintained throughout their races (100m) were Powell and Gatlin in the 2006 season.
One of the more impressive running vidoes I have seen - no wasted time, clear explanations and slow motion shots that illustrate what is being described - despite being 66 I an going to try to apply this to my running !!
Appreciate the kind words and glad to hear it was helpful. Also fantastic to hear you are sprinting at age 66. It's never too late to improve your technique. We actually just heard from one of our customers who is 76 and he dropped almost a second from his 100m after a month of training. Amazing testament to the human body and it's potential at any age. Best of luck!
X Pollination Production/ Coach really enjoy all your videos but this one is the best for me so far/ Thank you very much for explaining
all the areas of the sprint the way you do/I am 61 yrs old lifted weights -Ran- all my life Now doing all sorts of sprints training and by watch your videos has confirmed all I have done to this point by my form -lift-pace-Foot setting- hand & arm movement- etc/Very good information Coach thank you again/
Rob M USMC Ret
You are very welcome Robert, really appreciate the feedback! Great to hear from lifelong athletes, especially Marines (my father and grandfather served in the USMC).
Love your videos. Great job. My question is, at what stages do you use the b-step and A-step during top flight or when an maximum velocity?
Just what I needed 😊 thanks keep going 👍 coach
I should come by the track when I get a chance. I go to usc
i get what he is saying and its good advice but i think his term "flat footed" could be misleading, i think what he meant is dorsi flex
black man I agree with you, that why they but the spikes in track shoes only in the front of the cleats, not on the heel , flat foot is misleading
landing on the ball is wrong, on the forefront is not good enough, and landing on the heel is incorrect. He clearly states that you have to use the stretch reflex as much as possible, so having more material on the front of the shoe helps your foot to actually get more of the strech. Even without spikes having more material on the front of the foot, with almost a negative drop/incline, helps to find the stretch reflex
@@kvdunbarblack man 💀💀💀
It helps to watch the video "footage" at 3:40 of the person running. I switched my running technique to do this and it feels nice once I get up to speed. I don't feel like I am working so hard to run at my max velocity. It seems like the goal is to maintain max velocity once there by implementing this foot strike. It's like skipping a rock on the water. Good technique and the rock will skip nicely. Poor technique and the rock will slow down and sink right away. I'm not sure if that is a good analogy or not. I'd be nice to meet up on a track to see if I am doing it correctly. I'm sure I am still missing something. Hopefully there will be at least one track meet this year unlike the cancellation of last summer so I can put it to the test.
Love this!
Nice tips thank you coach
Great technique for sprinter
quality content
Thanks coach
Thanks guys
Please make videos for sprinter gym training and weightlifting
Sir maney apkey rule follow Kiya super fast running Kar Raha hu
Go Gamecocks!!!! I recognize that track anywhere!!!!
Curious as to weather or not you want your leg perfectly straight before/when you hit the ground.
All the great sprinters have a slight bend. I think it helps get the glutes more into it, protects the hamstrings a bit, and let’s you push off once the leg is behind you
I like your videos
Hi, I'm a strength and conditioning coach. Do you think it would be worth taking my athletes to the track in pre-season to build their mechanics?
Hello Oli, short answer is yes. We're actually going to be releasing a new sprinting course this month that is built on a 6 phase training cycle. It contains a lot of drills and information with regards to pre season training and sprinting mechanics progression.
She speaks the truth. I will come back here and comment
Their feet are not landing flat, they land with their ball, you can see that clearly. It would also not work, specialy not with a sprint, because you need to spring-function of your calves and achily tendon to absord the force and return that at spring-off. Try to skip on your heels and you'll notice that!
Which Long jump Spike is good 🧐
Thanks💣😍😍😍
You're welcome 😊
Hi, I just wanted to know what the drills are that your athletes are doing to learn force application, as I hardly have any control over my legs at max velocity. When I try to slam and hammer my leg into the ground its hard to get a feel for it like when i do it stationary :)
Resisted or banded sprints can be good for this as you have to apply much greater force vs marching but the velocity is much less than sprinting. Also really focus on proper technique and ground contact to train your nervous system with pre acceleration drills ruclips.net/video/RCuj9Y8qEKs/видео.html
Finally practicing the right progression in training, starting with rolling starts, 2 point starts, falling starts and having the discipline to not move on until you are producing good force. Here is another video that should help with posture and ground contact ruclips.net/video/BpWhprv5PLw/видео.html
After 11 months that i made the comment, i have still one question, should i dorsiflex the foot as much as i can?
💯💯
Be my coach!
👍
Hi sprinting techniques channel, any Sprint techniques for 110ms hurdlers plz.
Thank you coach 😊❤️
So I tried a 50m sprint and I got 7.28 secs. Is that good or bad?
I'm 16 and 5'3 by the way.
Great! Keep at it
Lol stfu you short
Hacha Chi short ass
@@DaMarshmellow whyy u hatin on meee?
Im 13 and I run 60m in 7.54
How should your ground contact be at the start
Ball of the foot.
Nice but waiting for my video and can you tell athletics hi for me especially the African American ones because I'm also black
Just need some clarification. Should your heel not touch the ground or does it lightly touch the ground? In the examples, it looks like the runner's heel is touching the ground. I read that Usain Bolt lands "just behind the ball of the foot." Is that the same as landing flat foot or is that forefoot? I'm confused.
Your heel should not touch the ground, you are correct with the ground contact being on the ball of the foot or just slightly behind. The position of the foot should be dorsiflexed or flat vs pointing the toe. Hopefully that helps
@@OutperformOfficial Thanks. I appreciate the reply.
Awseome teaching vid! Shes beautiful.
What is the name of the intro music?
Show how to run the curve indoor ?
Elijah Thiam thank youuu
Alexander Fou thank you
The woman has strong shoulders
Ok?
sir plz help me
Sprinting is all about femur to tibia ratio. Shorter femur = faster times
That makes no sense at all
Beast Mode it’s called leverage
@@metroboomin4981 Bolt had a long as femur so this makes no sense
@@metroboomin4981 What would you consider a short femur being a lil over 5 foot 9?
Beast Mode look at Usain bolts femur compared to his tibia. They are pretty much 50/50. If you have a ratio around this that means you have more vertical force to push down because of the shorter femur. Do some research
I have heard so many times that if you sprint on your forefoot you are much faster. So we need to sprint flat foot? What is the truth?
Your foot is 'flat' or dorsiflexed and you land on the ball of your foot.
I don't think it's that simple. More time on the ground isn't necessarily a bad thing as it may give the sprinter a larger window to produce more force. Essentially, it depends on the sprinter. Guys like Asafa Powell or Justin Gatlin will benefit from a slightly longer ground contact time as they're incredibly powerful men and will be use this extra time to produce even more force. Guys like Van Niekerk or De Grasse are much bouncier and will benefit from a shorter contact time.
It's not a flat foot landing either, it's a dorsiflexed foot strike that plantar flexes at takeoff.
Ground contact time is relative to your rate of impulse (how fast your neuromuscular system is able to apply force), velocity and rigidity in your joints. Want a shorter ground contact time that still applies force? Keep sprinting at max velocity, your neuromuscular system will gradually adapt to your needs, which is to exert force very quickly.
Your first paragraph is totally wrong. All sprinters essentially doing the same thing: They all have very similar leg length/ground contact time ratio. I know they look different but they all do the same thing, they all have a ground contact time around .08 .Nobody ever benefits from longer contact time because sprinting is not weightlifting, top speed is all about ground contact time and leg length. If you spend more time on the ground your top speed will be slower period. Your thoughts are cute but totally missing what sprinting really is.
Long ground contact time will produce more force(means more acceleration) I think. Because we don't stop going forward while landing, too little ground contact time will lower running speed. Ground contact time is simply determined by the function with parameters of horizontal velocity, hip joint angle from landing to taking off and leg length.
(I'm sorry my illustration may be difficult to understand, I'm Japanese and not good at English)
What it actually says is that the fastest sprinters tend to have the shortest contact times.
The contact time will not be as minimal as only toe contact (which, taken to extreme, will pitch you forward and throw off your gait). But for the time your foot is in contact, you should be applying forward force, no time should be spent absorbing the impact. Landing at midfoot, just at the front of the arch, allows you to apply the maximum forward force without absorption by toe or heel. In other words maintain contact for just the time to apply maximal forward force, no more but no less.
@@thethirdman225 While still applying as nearly as possible maximal efficient forward force.
Man, this coach looks very out of shape. He should really watch what he eats and do more exercise!
Totally Raw True but i like him anyways😂
Who cares tho, like he doesn't need to work out cuz he's just a coach and doesn't do nothing that needs him yo keep fiy so it doesn't matter how fat he really is.
But it's possible to be on the balls of one's foot and the heel doesn't fall
Why would anyone want to do that? The only time to be on your toes is when you’re accelerating. Your body will instinctively lean forward and you’re on your toes. Don’t force yourself to run on your toes. You lose massive amounts of mechanical efficiency. Some heel strike is normal.
@@thethirdman225 your not running on your toes lol
@@thethirdman225 No, heel strike is not normal nor desirable. Midfoot with heel just missing the ground. Apply force throughout ball and toe contact.
@@hektor6766 Only during the acceleration phase. Even top level sprinters have some heel contact with the track once that phase is over. There’s too much emphasis placed on this, largely at the behest of shoe manufacturers who’ve got everyone scared. The secret to efficient running comes from actually forgetting about all of this because it’s incidental to something else.
Кто нибудь переведите на русский
किस किस को सही सही समंज मै आया ।।।
It's impossible to move forward with your body "90 deg completely upright to the ground." I assume you don't mean that literally. Even when you walk you must have a forward lean. Physics. Usain Bolt had an 18-degree average forward lean.
Thank you for sharing your thoughts, and you're absolutely right! The phrase "90 degrees completely upright to the ground" was indeed not meant to be taken literally in the context of sprinting dynamics. In sprinting, as well as in walking, maintaining a slight forward lean is essential to propel the body forward efficiently.
Our intention was to emphasize the importance of posture in sprinting and how it transitions from the drive phase to maximum velocity, where the body becomes more upright compared to the initial acceleration. However, a slight forward lean, as you've correctly pointed out, is always present to maintain momentum and speed.
WHAT'S THE NAME OF THIS COACH?
Karim Abdel Wahab
Flat foot misleading and these videos contradict themselves. EVEN AT TOP PEAK SPEED FORM NO WORLD CLASS winning sprinter lands on back part of heel or truly flat ‘footed’ with heel mid fore toes landing at same time. Force point is balls of 🦶. Just watch any video of a winning short distance sprinter.
Top sprinters don’t even think about it. But it starts with he head, not the foot. Correct posture decides the foot strike, not the other way around.
You're right. Contact at the back of the ball of the foot. Heel just off the ground, like he says in the video.
She cute
She mad thick
Hindi
“Once their buddys 90 degrees”
This 45° shit is the same wrong information like that dumb 90° elbow angle.
Enjoy looking at other people's backs.
Thanks coach