Sprinting

The sprints include the following track events: 100 metres, 200 metres, 400 metres, 4 x 100 metre relay and the 4 x 400 metre relay. Although the sprints are events in themselves, the ability to sprint is an important weapon in an athlete's armoury for many track and field events and many sports.

Sprint Technique

Guidance on the sprint technique takes the form of a checklist, for each phase of the sprint, of points for the coach to monitor. The information provided here is for athletes using starting blocks. For details of standing or crouch starts see, the sprints start page.

Pre race start

Blocks correctly positioned in the lane (200 metres/400 metres at a tangent to the curve)
Correct distances from the start line to the front and rear blocks
Foot blocks at the correct angles
Blocks firmly located in the track
Athlete relaxed and focused on the race

On your marks

Feet correctly located in the blocks
Fingers behind the line
Fingers form a high bridge
Hands evenly positioned slightly wider than shoulder width
Shoulders back and vertically above or slightly forward of the hands
Arms straight but not locked at the elbows
Head and neck in line with the spine
Eyes focused on the track (1 to 2 metres ahead)
Gentle breathing
Face and neck muscles relaxed

Set

Hold the breath
Hips rise slowly to a position above the shoulders
Head and neck in line with the spine
Eyes focused on the track one or two metres ahead
Shoulders vertically above or slightly forward of the hands
Front leg knee angle approx. 90 degrees
Rear leg knee angle approx. 120 degrees
Feet pushed hard back into the blocks

B of the Bang

Exhale
Drive the arms hard
Drive the back leg forward into a high knee action
Extend the whole body so there is a straight line through the head, spine and extended rear leg - body approx. 45 to 60 degree angle to the ground
Eyes Focused on the track 2 to 3 metres
Keep low, relaxed and drive
Run out of the blocks - do not step or jump out of the blocks

Acceleration Phase

Eyes focused on the track to keep low to allow the build up of speed
Forward lean of the whole body with a straight line through the head, spine and extended rear leg
Face and neck muscles relaxed (no tension)
Shoulders held back and relaxed, square in the lane at all times
Arms move with a smooth forward backward action - not across the body - drive back with elbows - hands move from approx. shoulder height to hips
Elbows maintained at 90 degrees (angle between upper and lower arm)
Hands Relaxed - fingers loosely curled - thumb uppermost
Legs - fully extended rear leg pushing off the track with the toes - drive the leg forward with a high knee action with the knee pointing forward and with the heel striking under the backside (not the back of the backside as the knee is low and pointing down to the ground) - extend lower leg forward of knee (rear leg drive will propel the foot forward of the knee) with toes turned up - bring foot down in a claw action with a ball of foot/toe strike on the track vertically below the knee - pull the ground under you into a full rear leg extension - (elbow drive assisting the whole action)
On the ball of foot/toes at all times - feet pointing forward straight down the lane
Elbow drive commences just before rear leg drive
Fast leg action, good stride length allowing continual acceleration
Appearance of being smooth and relaxed but driving hard with elbows and legs
The drive is maintained for approx. 20-30 metres and then the whole body slowly comes into a high tall action

Stride Phase

Smooth transitions from acceleration phase to stride phase
Eyes focused at the end of the lane - tunnel vision
Head in line with the spine - held high and square
Face relaxed - jelly jaw - no tension - mouth relaxed
Chin down, not out
Shoulders held down (long neck), back (not hunched), relaxed and square in the lane at all times
Smooth forward backward action of the arms- not across the body - drive back with elbows - brush vest with elbows - hands move from shoulder height to hips for men and from bust height to hips for the ladies
Elbows held at 90 degrees at all times (angle between upper arm and lower arm)
Hands relaxed - fingers loosely curled - thumb uppermost
Hips tucked under - slight forward rotation of the hip with forward leg drive to help extend the stride
Legs - fully extended rear leg pushing off the track with the toes - drive the leg forward with a high knee action with the knee pointing forward and with the heel striking under the backside (not the back of the backside as the knee is low and pointing down to the ground) - extend lower leg forward of knee (rear leg drive will propel the foot forward of the knee) with toes turned up - bring foot down in a claw action with a ball of foot/toe strike on the track vertically below the knee - pull the ground under you into a full rear leg extension - (elbow drive assisting the whole action)
On the ball of foot/toes with the feet pointing forward straight down the lane
No signs of straining or tension in the face, neck and shoulders
Appearance of being Tall , Relaxed and Smooth with maximum Drive
See the sprint technique photo sequence

Lift Phase

As the Stride Phase but with emphasis on:

High knee action (prancing)
Leg action fast and light as if running on hot surface
Fast arms - more urgency
Hands slightly higher at the front

General Notes

As you monitor the athlete's technique look for:

a Tall action
- This means erect, running on the ball of foot/toes (not heels) with full extension of the back, hips and legs as opposed to 'sitting down' when running
a Relaxed action
- This means move easily, as opposed to tensing and 'working hard' to move. Let the movements of running flow. Keep the hands relaxed, the shoulders low and the arm swing rhythmically by the sides.
a Smooth action
- This means float across the top of the ground. All motion should be forward, not up and down. Leg action should be efficient and rhythmic. The legs should move easily under the body like a wheel rolling smoothly along.
Drive
- This means push from an extended rear leg, rear elbow drive with a high forward knee drive followed by a strike and claw foot action just behind the body's centre of gravity.

Stride Length

The initial foot strike out of the blocks should be around 50-60cm from the start line. The stride length should then progressively increase on each stride by 10-15cm until they reach their optimal stride length of around 2.30 metres.

If the athlete lands at 50cm from the start line and increases their stride length by 10cm/stride then they will reach their optimal stride length around their 19th stride - approx 26m from the start line. If they were able to maintain their 2.30m stride length then they would cross the finish line on their 51st stride.

If the athlete lands at 60cm from the start line and increases their stride length by 15cm/stride then they will reach their optimal stride length around their 13th stride - approx 20m from the start line. If they were able to maintain their 2.30m stride length then the would cross the finish line on their 49th stride.

Rehearsal of this acceleration phase should be conducted regularly. Markers can be placed at the side of the track to assist the athlete to get the feel of the increasing stride length and acceleration. The marker settings for an athlete who lands at 60cm from the start line and then increases their stride length by 15cm/stride are as follows: 0.60m, 1.35m, 2.25m, 3.30m, 4.50m, 5.85m, 7.35m, 9.00m, 10.80m, 12.75m, 14.85m, 17.10m.

Reference: Saunders, R. (2004) "Five components of the 100m sprint", Modern Athlete and Coach (42,4)

Training Programs

A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. As all athletes have different needs, a single program suitable for all athletes is not possible.

The following is a basic annual training program, suitable for a young athlete, for the 100 metres, 200 metres, 400 metres and the sprint hurdle events.

Sprint Program

The following are event specific annual training programs:

Developing the Energy Systems

The following table indicates the types of training exercises that can be used to develop the sprinter's energy systems and can be used to guide you in the preparation of training programs for your athletes.

Energy System	Type of training	Distance	Speed	Recovery	Total distance
Aerobic	Extensive Tempo	>100m	60-70%	30-90 secs	1400-3000m
Aerobic	Extensive Tempo	>200m	70-80%	30-90 sec	1400-2000m
Aerobic & Anaerobic	Intensive Tempo	>80m	80-90%	30-120 sec	800-1800m
Anaerobic	Speed	20-80m	90-95%	3-5 min	300-800m
Alactic	Speed	20-80m	95-100%	3-5 min	300-500m
Anaerobic	Speed Endurance	30-80m	90-95%	1-2 min	300-800m
Alactic	Speed Endurance	30-80m	95-100%	2-3 min	300-800m
Anaerobic	Speed Endurance	80-150m	90-95%	5-6 min	300-900m
Glycolytic	Speed Endurance	80-150m	95-100%	6-10 min	300-600m
Anaerobic	Special Endurance	150-300m	90-95%	10-12 min	600-1200m
Glycolytic	Special Endurance	150-300m	95-100%	12-15 min	300-900m
Lactic acid tolerance	Special Endurance	300-600m	90-95%	15-20 min	600-900m

Table Reference: USA Track and Field Coaching Manual, Human Kinetics

Weight Training

The following is an example weight training program for a sprinter. Each session to include abdominal and lower back exercises.

Phase	Loading	Day 1	Day 2	Day 3
General	3 sets 12 RM	Squats Step Ups Bench Press Dumbbell Arm swings	Lunges Single leg squats Bench Press Power Cleans	Squats Step Ups Bench Press Snatch
Specific	Power Cleans & Snatch 3 sets 10RM Other exercises - 3 sets of 5 reps at 10RM load	Power Cleans Bench Press Step Ups Dumbbell Arm swings	Snatch Bench Press Single leg squats Lunges with dumbbells Dumbbell Arm swings	Squats Bench Press
Competition	3 sets of 5 reps at 8RM	Power Cleans Bench Press Step Ups Dumbbell Arm swings	Snatch Bench Press Single leg squats Lunges with dumbbells Dumbbell Arm swings	Rest

100 metres Split Times

The following table provides the reaction time and 20 metres split times for the men's 100 metres final at the Barcelona Olympics in 1992.

Name/Country	Reaction	20m	40m	60m	80m	100m
Christie (UK)	0.139	2.93	4.74	6.48	8.22	9.96
Fredericks (NAM)	0.138	2.91	4.74	6.50	8.26	10.02
Mitchell (USA)	0.143	2.93	4.76	6.52	8.28	10.04
Surin (Can)	0.124	2.89	4.72	6.50	8.28	10.09
Burrell (USA)	0.165	2.99	4.82	6.58	8.32	10.10
Adeniken (NGR)	0.183	3.01	4.84	6.58	8.34	10.12
Stewart (JAM)	0.154	2.95	4.78	6.56	8.36	10.22
Ezinwa (NGR)	0.172	2.99	4.84	6.62	8.42	10.26

Evaluation of speed

If you plot the speed at the 20 metre marks you find that maximum speed is achieved around 60 metres and from this point speed declines to the 100 metre point when it is approximately the same speed as that achieved at 40 metres.

The objective for coaches and athletes is to reduce this decline in speed between 60 and 100 metres.

The Anaerobic (ATP-CP) Energy System provides energy for 5 to 7 seconds - the point at which maximum speed is achieved. The primary source of energy between 60 and 100 metres is the Anaerobic Lactate (Glycolytic) System. Note that the aerobic pathway also provides a small amount of energy.

How to crack 100 metres in 10 seconds

To achieve a <10 second 100 metres you need to focus on the following split times:

0 to 10 metres in 2 seconds
0 to 20 metres in 3 seconds
From 20 metres to 100 metres aim for 0.87 seconds per 10 metres

If you manage this then you will achieve 9.96 seconds for 100 metres. Bear in mind that maximum speed is achieved at 60 metres and that speed then declines from 60 to 100 metres.

Evaluation Tests

The following evaluation tests can be used to monitor the sprint athlete's development:

10 stride test for 100 metres and 200 metres athletes
150 metres Endurance test for 100 metres athletes
250 metres Endurance test for 200 metres athletes
30 metre acceleration test for 100 metres and 200 metres athletes
400 metres Control tests for 400 metres athletes
400 metres Drop off test for 100 metres and 200 metres athletes
60 metre speed test for 100 metres and 200 metres athletes
Balke VO2 max test for endurance
Cooper VO2 max test for endurance
Flying 30 metres speed test for 100 metres and 200 metres athletes
Leg Elastic Strength test
Quadrathon an excellent all round test
RAST - Running-based Anaerobic Sprint Test
Representation of running sessions in training programs
Standing Long Jump test
Strength test - upper body (Bench Press)
Strength test - lower body (Leg Press)
Sit Ups test - abdominal strength
Sit and Reach test - lower back and hamstring test
Vertical Jump test

Sprint Time Predictors

Based on test results it is possible to predict potential times for a sprint event. The available sprint time predictors are:

Predict your 30m, 60m, 80m, 100m, 120m, 150m, 200m and 250m times based on your current time for any of these distances
Predict your 150m, 200m, 300m, 400m, 500m and 600m times based on your current time for any of these distances

Free Calculator

Free Microsoft Excel spreadsheet that you can download and use on your computer.

100 metres to 800 metres time predictions based on a 100 metres to 800 metres time

Rules of Competition

The competition rules for this event can be obtained from:

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

Associated Books

The following books provide more information related to this topic:

Sprints and Relays, F.W. Dick, ISBN 0 85134 082 2
Sprinting and Hurdling, P. Warden, ISBN 1 85223 299 4
How to Teach Track Events, M. Arnold, ISBN 0 85134 085 7
Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
Sport and PE, K Wesson et al., ISBN 0 340 683821
PE for you, J. Honeybourne, ISBN 0 7487 3277 2