Loose 90° bend at elbow with hands relaxed
Front hand moves as high as the chin
Back elbow moves as high as the shoulder
PURPOSE: Allows the body to create powerful and balanced leg turnover and better front side leg mechanics
Top Speed Phase Arm Swing. Elbow flexion around 90°, front hand is reaching chin height, back elbow is around shoulder height.
The foot is always underneath and behind the hips (limits deceleration of the body).
- PROPER FOOT POSITION: Dorsiflexed
- PURPOSE DURING ACCELERATION PHASE: Allows the body to break inertia and dive force back into the ground
Foot is in dorsiflexed position and under the hips.
- PURPOSE DURING TOP SPEED PHASE: Allows the body to achieve top speed and reduce breaking mechanisms.
Foot stays underneath hip, does not over-reach (see photo below).
Common Heel Strike Issue
Over striding. Foot is out in front of the hips, promotes deceleration of the body.
Often athletes are so concerned with getting to the finish first that they loose site of the process. Winning the race consistently can only be achieved when the fundamentals are understood and executed properly. Like any other athletic discipline, practice can improve your ability to perform. You have to earn it and compete.
In Part 2 I will discuss my Top 4 drills for improving these fundamentals.
Seagrave, Loren. Neuro-Biomechanics of Maximum Velocity Sprinting
Kraaijenhof, Henk. What We Need is Speed