Lesson 1, Topic 1
In Progress

Start and acceleration

“On Your Marks” Position

Objectives

To assume an appropriate initial position.

TECHNICAL CHARACTERISTICS

  • Both feet are in contact with the ground.
  • Knee of the rear leg rests on the ground.
  • Hands are placed on the ground, slightly more than shoulder-width apart, the fingers are arched.
  • Head is in level with the back, eyes are looking straight down.

Starting blocks settings

Area

  • Distance in  between the starting blocks in direction of the run

Applied Biomechanics

  • Most good sprinters produce the power-full push off first from their rear leg

Narrow position

Impact

  • Causes a too narrow angle in rear leg in between knee and hip thus reducing thus reducing initial force impulse.

Medium position (30 -45 cm )

Impact

  • Optimal maximal initial force impulse.

Wide position

Impact

  • Causes that rear leg in “set ” position is almost already extended thus reducing initial force impulse.

Set position

OBJECTIVE

  • To move into and hold an optimal starting position.

TECHNICAL CHARACTERISTICS

  • Heels press backwards.
  • Knee of the front leg is at a 90° angle.
  • Knee of the rear leg is at a 120-140° angle.
  • Hips are slightly higher than the shoulders, the trunk is inclined forward. •Shoulders are slightly ahead of the hands.

Drive phase

OBJECTIVES

  • To leave the blocks and to prepare for the first stride.

Phase 2

OBJECTIVES

  • To leave the blocks and to prepare for the first stride.

TECHNICAL CHARACTERISTICS

  • Trunk straightens and lifts as both feet press hard against the blocks.
  • Hands lift from the ground together then swing alternately.
  • Push of the rear leg is hard/short, the front leg’s push is a little less hard but longer.
  • Rear leg swings forwards rapidly while the body leans forwards.

Phase 3

OBJECTIVES

  • To leave the blocks and first stride.

TECHNICAL CHARACTERISTICS

  • Knee and hip are fully extended at the completion of the drive.

ACCELERATION

Part 1

OBJECTIVES

  • To increase velocity and to make an efficient transition to the running action.

TECHNICAL CHARACTERISTICS

  • Front foot is placed quickly onto the ball of the foot for the first stride.
  • Forward lean is maintained.

Part 2

OBJECTIVES

  • To increase velocity and to make an efficient transition to the running action.

TECHNICAL CHARACTERISTICS

  • Lower legs are kept parallel to the ground during recovery.

Part 3

OBJECTIVES

  • To increase velocity and to make an efficient transition to the running action.

TECHNICAL CHARACTERISTICS

  • Stride length and stride frequency increase with each stride.
  • Trunk straightens gradually after 20-30 m.