Lesson 1, Topic 1
In Progress

Sprints

Support phase

OBJECTIVES

  • To minimize deceleration at touchdown and to maximize forward drive.

TECHNICAL CHARACTERISTICS

  • Landing is on the ball of the foot (1)
  • Knee bend of the support leg is minimal during amortization; the swing leg is doubled up. (2)
  • Hip, knee, and ankle joints of the support leg are strongly extended at takeoff.
  • Thigh of the swing leg rises quickly towards a horizontal position. (3)

Front Support

Landing is on the ball of the foot with an active “grasping / pulling” backward action.

Forward drive

  • Knee bend of the support leg is minimal during amortization.
  • The swing leg is doubled up.

Drive

Hip, knee and ankle joints of the support leg are strongly extended at takeoff.

Flight phase

Objective

  • To maximize the forward drive  
  • To prepare for an effective foot plant at touchdown.

Technical characteristics

  • Knee of the swing leg moves forwards and upwards (to continue the drive and increase stride length). (1)
  • Knee of the support leg flexes markedly in the recovery phase (to achieve a short pendulum). (2)
  • Arm swing is active but relaxed. •Next support leg sweeps backward (to minimize the braking action at touchdown). (3)