The ABCs of Sprinting
If you’re new to sprinting, or simply looking to get faster, below is a list of 26 tips (ordered from A to Z) that will help you on your speed journey. Each point also has a corresponding video that goes into more detail (taken from my Sprinting ABCs Series on YouTube).
#HappySprinting
A is for Angles
Aim for a 45-degree angle with the torso and shins at the start of your race.
B is for Breathing
Try taking a deep breath in on “set” and releasing that breath on “go” for a more explosive start.
C is for Chin Position
Keep your chin neutral, as lifting your head will cause you to lean backward and put on the brakes.
D is for Drills
Implement sprint drills before you run to help you prepare your body to run fast, learn technical movements, and force application for sprinting. The video shows you how to perform alternating high knees, prancing pogos, B-skips and fast feet in and outs.
E is for Execution
Avoid popping up too early at the start of your race, don’t chop your stride length, and try to remain relaxed.
F is for Frontside Mechanics
When in your max velocity upright running, try to optimize your knee lift to help with your force production. This will also assist you in having enough airtime to fully recover the heel for the next stride.
G is for Ground Contact Time
Try to decrease the time you spend on the ground (without shortening your stride length).
H is for Hip Flexor Strength
Strengthen your hip flexors to improve your ability to drive the knee upwards and forward when sprinting. The video shows you 7 exercise examples.
I is for Isometric Strength
Developing isometric strength can help you be more stable when you strike the ground, and more springy, helping you to run faster.
J is for Jump Training
Incorporate jumping exercises into your training to help develop power. The video demonstrates 16 plyometric exercises for sprinters.
K is for Speed Killers
Avoid overstriding, leaning too far forward, looking around, and exaggerating your knee lift. All these things will slow you down.
L is for Low Heel Recovery
Try to keep your heel low at the start of the race in order to get a quicker start.
M is for Max Velocity
Remaining relaxed, improving your acceleration, and implementing proper running technique can help you maximise your top speed. The video below gives examples of running sessions you can use to increase your top speed.
N is for Non-Sprint Days
Incorporate rest days into your training routine. These can be complete days off, lower intensity sessions, or simply non-running sessions such as gym or bike sessions.
O is for Observational Feedback
Ask a coach to watch you run (and/or use video) to help you identify areas that you need to change in your sprinting technique.
P is for Post-Activation Potentiation
Try doing 3 x 10 alternating bounds before you sprint to help “potentiate” your muscles and aid your acceleration.
Q is for Quick Feet
Try adding the fast feet drill (and it's variations) to your warm-up routine to help prepare your legs to run fast.
R is for Resisted Sprints
Use resisted sprints to enhance your sprint-specific power and develop your acceleration technique.
S is for Stride Length & Stride Frequency
Try to increase your stride length, stride frequency or both (in a way that’s optimal for your skill level and physical attributes) to increase your velocity.
T is for Tenacity
Sprinting is a skill that requires time and training. Be patient with yourself and don’t give up. You can continue to perfect your craft if you choose to persevere through the physical and mental challenges that arise.
U is for Upper Body
Strengthening your upper body and improving your upper body technique can help improve your sprinting.
V is for Variability
Several factors can influence how fast you run, some are internal and some are external. Learn to control what you can and when analysing your performance, consider these variable factors.
W is for Wall Drills
Achieving a neutral hip position is important when it comes to the acceleration phase, and as you transition into your upright running. Wall drills can be a useful way to practice this hip position.
X is for RefleXes
Improving your crossed extensor reflex and stumble reflex can help you improve your sprinting. The video shows you example exercises.
Y is for Yearly Speed
To progress from year to year and keep getting faster, you want to ensure you stay injury-free. To do this, monitor your fatigue levels, progress your training steadily and systematically, focus on your technique, address your imbalances & weaknesses, improve your range of motion, and be sure to implement a proper warm-up & cool down in your training sessions.
Z is for Zero Tolerance (False Starts)
If you want to put your speed to the test, then you’re going to want to race! Work on your reaction time to help get the most out of your start, but also practice being disciplined in the blocks so that you don’t get disqualified!
So, there you have it, 26 tips to help you on your sprinting journey! Let me know in the comments, which tip did you find most helpful?
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About The Author: Torema Thompson is an athlete, qualified personal trainer and speed coach. She is passionate about helping athletes and fitness enthusiasts go from newbies to masters in their sprinting & fitness.
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