SPRINTING TECHNIQUE IN THE

BASIC TRAINING PHASE

By Dr. K. Erdman

The author stresses the importance to establish the essential aspects of the
sprint technique, particular the running action on the ball of the feet, already in
the early stages of the basic training phase. The article is based on a slightly
condensed translation from Der Leichtathletik, German Democratic Republic, No.
35, August, 1984. Re-printed with permission from Modern Athlete and Coach.

Faults in the sprint technique, because of a high level of automation, can turn into
factors that restrict the performance. Essential aspects of the technique should
therefore be observed already in basic training phase, when an appropriate sprint
technique must be learnt and performed at maximal speed.

The running stride is usually divided (see Fig. 1) into the following phases:

 The rear swinging phase (1), that allows relaxation and makes
preparations for the knee lift;

 The front swinging phase (2), that influences the stride length and the
preparation for the landing;

 The front support phase (3), during which the breaking effect should be
kept as restricted as possible.

 The rear support phase (4), which decides the force and the direction of
the drive and with it the forward motion.

The technical mastery of the movements at maximal speed, that correspond to

the accepted technical model, is the basic requirement for high level
performances in sprinting events. The aim to achieve this depends, in particular,
on an effective exploitation of the driving forces responsible for horizontal velocity
in the rear support phase and the reduction of the breaking forces in the front
support phase. The essential key factor in the sprinting technique is therefore the
placement of the foot in the support phase.

TECHNIQUE ESSENTIALS

Studies in the 9 to 12 years age range show a variety of foot placements among
the young athletes. While the placement on the ball of the foot is predominant
among the better 12 year-olds, the 9 year-olds are using several variations of
foot placements. There are, next to a clear heel first placement, those who land
on the full foot, on the outer edge of the foot and also those, who employ a
different foot placement for the right and left leg.

Why is it necessary to concentrate running on the ball of the feet already in the
technique development in the basic training phase? The explanation is in the
duration of the support phase and its correlation with the maximum speed,
established from high speed films (200 frames a second). The results showed
the following:

1) It was possible to establish a correlation between the support phase and

the maximum speed. As maximum speed represents the main task, the
aim should be to achieve the shortest possible support phase.
2) A correct placement on the ball of the foot makes it possible to shorten the
support phase and consequently to increase speed. Our film observations
showed that the quality of the foot placement was decisive for the duration
of the support times. A technically correct execution of a sprinting stride
has therefore a positive influence on speed performances.
3) A heel first foot placement, with a relatively long support phase and limited
speed, is responsible for reduced speed performances and should
consequently be avoided.
4) Differences between the support phases of the right and the left foot
occurred because of the different qualities of the foot placements. The
cause for this appeared to be that the stronger leg differed from the other
in the duration of the support phase.

The results show in a summary the following:

 The technical factor that influences most significantly the performances in

the speed complex is characterized in the duration of the support phase of
the foot placement. Short support phases are the sign of a high speed
performance.
 Based on the above, it is important to achieve and to establish at
maximum speed a technically correct on the ball foot placement on both
sides.
Technically correct sprinting means a performance with an actively reaching foot
placement. The aim to achieve the highest possible speed depends on the
establishment of an optimal ratio of the stride length (1) and stride frequency (f) -
v = 1xf. Landing on the ball of the foot makes it possible to reduce the breaking
forces in the front support phase and therefore assists the frequency of the
movements.

The aim in the rear support phase (driving phase) is the optimal exploitation of
the driving forces (level and direction) to develop horizontal speed. It is reflected
in an energetic stretching drive and pre-tension of the muscles in the front
support phase.

DEVELOPMENT GUIDELINES

The following methodical procedures have to be therefore observed in the

technique development of young athletes:

 A“ whol e”lear ningapproach (The ABC of sprinting).

 Combining the technique development with certain physical conditioning
(particularly the strengthening of the leg muscles) methods.
 A conscious concentration on single movement elements (running on the
balls of the feet!).
 The most important basic exercises: acceleration and tempo runs.
 A continuous use of the sprint ABC to improve technical elements.
 A gradual increase of speed, as well as lengthening the distances, to allow
for the most effective controllable speed (sub-maximal) for technical
perfection.

These basic guidelines are applied to the training procedures with specific
emphasis on running on the ball of the feet. It is essential in the schooling of the
sprint technique to create awareness to the correct movement performance.
Charts and picture sequences allow the young athletes to recognize a technically
correct foot placement (straight and on the ball of the foot), as well as faulty
techniques.

This, in turn, requires from the coach a good technical knowledge of sprinting
and the ability to convert this knowledge into a methodical approach. Theory
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characteristics of a good sprinting performance. It is therefore important to stress
the methodical development of this action as early as possible under competitive
conditions.