Good Strategies for Sprinting
Sprinting is a strategically simple sport on the surface -- the runner simply needs to run the relatively short distance -- typically 100, 200 or 400 meters and the 100 meter and 110 meter hurdles -- quicker than his competitors. But doing this is more complicated than it may seem. To be the fastest sprinter you can be, you need to employ a different strategy for each stage of the race.
Use starting blocks to give yourself a quick start to the race. Starting blocks allow you to push off from a crouched position, maximizing your power. Position your front knee at a 90-degree angle and your back knee at a 120-degree angle. You are allowed to start from an upright position, but this is less effective and rarely used except by children.
Once you're out of the blocks, begin the drive phase of your run. Maintain a 45-degree angle with the track as you gain speed. Your stride should be short and powerful and your feet should strike the ground behind your body. You should drive your arms backward, bringing your elbows up to shoulder-height during this and all subsequent phases. How long you stay in this phase will depend on your acceleration -- lasting until you reach your top speed. A hurdler must complete this phase before reaching the hurdles.
As you reach your top speed, you should pull yourself upright into a standing position so that your body is at a 90-degree angle to the track. Your feet should now strike the ground below your body. In a hurdle sprint this is where you will begin jumping the hurdles, maintaining your stride and leading with your dominant leg as you jump each hurdle. Continue pumping your arms backward with the elbows extending to shoulder-height. Because this phase of the sprint is your fastest, you want to maintain this pace as long as possible, especially in the longer sprint race. How long a runner can maintain his top speed depends on his ability as well as the distance of the sprint -- in the 100 meters this phase may last less than 10 meters, while in the 400 meters it can last more than 200 meters.
Toward the end of the race you will begin to slow down -- even in a short sprint like the 100 meters. Do your best to decelerate as gradually as possible, but do not attempt to reaccelerate. If you have used your top speed phase properly, you shouldn't have any energy left and attempting to reaccelerate can cause hamstring injuries. You should also maintain the length of your stride, as lengthening your stride at the end of the race can also hurt your hamstring. Run through the finish line, letting up only after you have crossed the line.
- Brian Mac: Sprint Starting Block Settings
- Coaching Youth Track & Field; American Sport Education Program
- Michael Cooper/Getty Images Sport/Getty Images