Great question, around 3-5 meters is a good starting point. Film yourself in slow motion and see if your head is neutral in relation to your body and adjust accordingly.
Thank you, we're working as hard as we can to keep producing top notch sprinting videos. As always, let us know what topics you would like to see and we'll do our best.
Thanks for sharing this... thought kicking up the leg behind the body was a GOOD thing. That just shows how much I don't know as a non-runner 😂😂😂 Thanks so much!
in many videos, trainers and athletes recommend landing on the HEELS rather than on the toes. i observed that Mustaqeem lands on his toes (at least in the demo videos). what do you recommend in various cases? what are the pro's and con's? thank you! greetings from Austria!
Great question Elena. The actual contact point should be the ball of your foot. However you don't want to point your toes, the goal is to land with a flat aka dorsiflexed foot to take advantage of the stretch reflex.This will reduce ground contact time and maximize speed. Here is are 2 videos that will give you more detail and should help you out ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-NzAMb33EYlQ.html and ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-dN9sChyubSc.html
I have a track meet on Tuesday and i'm wondering more about the right head position and what angle i'm supposed to be at also how are my feet supposed to reach the ground?
Head should remain neutral (not looking up or down) as this will cause posture issues. For foot contact check out ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-NzAMb33EYlQ.html
Yes you can although I would reduce the amount by a bit to match the type of training you should be doing in the off season (i.e. more plyometrics, speed endurance work etc.).
Most likely that feeling is the result of being bent over too far from your center of mass. Wall drills can help train your nervous system to get in the correct positions, same with hard post drills. There should be a straight line from the top of your head down to your feet. Here are some drills we posted that should help wall drills ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Jea-ntTafrM.html hard post drills ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-q7gsab2TR34.html sprinting posture ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-3FOTIPJJb5Y.html
Why I see so many right handed people start with their left foot? Do they have to use the three step technique to start sprinting? I’m right handed and I start with my right foot. Is any of these an advantage or disadvantage?
It depends on the athlete and which leg they feel like they make the most power with - which should be the front leg where most of the power comes from at the start.
@@OutperformOfficial i thought the strongest leg was the back leg. So if I’m right handed and my front leg is the left one does it mean I’m left footed?
@@OutperformOfficial can i train to make my strongest leg the right one, like walking backwards maybe using my right leg first? Or just trying to get used to place my right leg in front when sitting or standing?
@@denniperez8028 Strongest leg should be the front one as it should push ~70%, back leg is only ~30%. Pushing hard with the back leg will immediately put you out of position on the first step. For your second question not necessarily. What leg you naturally jump off of can help determine which is your dominate leg. Again, everyone is different so experimenting with each can help determine what works best for you.
i ran 13.00 100m in 8th grade. I’ve been running hills everyday and been doing other exercises to get faster. what 100m time do you think i will run in 9th Grade?
How can I increase knee drive while maintaining correct posture during sprints? I feel as though if I don’t keep my chin down, I end up doing “high knees” or hardly any knee drive at all.
Wall drills can really help, check out this video we just posted on frontside mechanics, should give you some good tips ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-QdTuopJG8FE.html
Film yourself to discover what part of your race needs work. Do you need to work on your block starts? Is your drive phase too long or too short? Do you fade at the end of the race and need to develop your max velocity? Training is highly individual so I would start by answering those questions and work from there.
Hi, ive injured myself a lot lately in track and i sort of like fell forward and like sort of locked up my leg and i think it was cause of my air time like you explain in the video, i feel like im thinking too much about how I want to run and what i want it to look like instead of like flowing while im running. Do you have any tips on how I could prevent injury cause im the tallest on the team at like 6'3 and i know im fast but i feel like i think too much about my form press to hard against the ground and just mess myself up.
Lots to unpack, here are a few tips that should help. 1. You are right, you can't think your way through the sprint. Great sprinting form comes from practicing the right movements and training the nervous system to hit the proper positions without thinking. So pre acceleration drills like ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-U0JjbMMTOmw.html will help. 2. Fast sprinters are healthy sprinters. Following a sound training plan that includes a good general preparation phase (phase 1) and pre competition phase (phase 2) will give you a solid foundation and prepare your body for sprinting. Check out this plan for some ideas outperformsports.com/sprint-training-program/ Same goes for a good 3 step warm up. 3. 6' 3" is the perfect height (that's actually my height). Definitely not too tall. Remember that the faster person in history, Usain Bolt is 6'5. Follow the steps in the second tip, listen to your body, relax and enjoy the process and you'll be on your way.
Wouldn't a high heel recovery reduce the effort of the motion back forward of the leg due to the shortened lever arm with the fulcrum at the hip? By not using a high heel recovery you increase the moment of inertia and slow down your cycle time. Usain bolt and Micheal Johnson both have a very high heel recovery. If you look at their strides they push their leading knee forward as their rear leg extends which puts the forces perfectly in line with each other. I may have misunderstood but are you keeping a low heel recovery just during the drive phase or the whole sprint?
I will say do what works for you.. some athlete low hill recovery wont work maybe different structures of body.. if you find it difficult to lift your legs after low hill recovery pls try to jump off the blocks
sir i have a question, by following off season mid-season and on season can i reduce my timing for 14.47sec to 13sec. close to 13sec?. my age 13 yrs. and tell me is my timing is good or not too bad? 100m-14.47sec
I am 26 years old and never ran before apart from cricket sometimes Now I have to go for a physical test for a Job in police and that requires a 100 mte sprint in 14 seconds I am trying these days by myself however I am at 16 seconds. Can ya help
That sounds like a great challenge. Check out our other sprint videos on youtube, start working the drills and mechanics and focus on your start. Good luck and let us know how it goes!
If you want to learn how to develop a training plan and get fantastic sample sprinting plans check out ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-v15t4gSCblU.html or ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Upm0RzXj9DQ.html Both are taught by amazing coaches
@@imperialx3831 Both courses include sample training plans and training guides written by the coaches. You have to purchase the full course on our website to gain access to the plan.
25 isn’t necessarily too old to start sprinting with Olympic goals. Kim Collins ran his fastest ever 100m at 40 years old. It's never too late to pursue your passion. Even if you don't make it to the olympics the benefits you'll get from sprinting will be absolutely worth it.
Hi! When I start from a 2 point position I always feel step 1-2-3-4 and so on I landed to far from my hip. I cant push from that. My foot is dorsiflexed at same time but nothing happened. I recorded myself from the side and my head is in neutral position. (from the ankle to my head is a straight line). But I started from a low position (my stomach touches my thigh). My shin drifted to the front in the 2-3 step... Why did that happen? After that video I focused on my hamstrings to hold my shin but It happened the same way.... If my hip tucked it means loss of power? I have to hold my hip in neutral position in the whole race (60-100m)?
Hi Bence, there is a lot to unpack there, a few ideas: “My shin drifted to the front in the 2-3 step... Why did that happen?” One possible reason for your foot landing too far from your hip and your shin drifting forward in the first few steps could be that you are not properly driving through your hip and/or you need to develop more hip flexor strength. Another reason could be because you are pushing too much with your back foot from the start which will cause a longer slower step that is in front of your center of mass with reduced power. It may be helpful to practice starting from a higher position, start with falling 2 point starts and pay attention to your front shin angle. From there work down to 3 point starts. Great video on 3 point starts: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-SE0SEbGSA-M.html Also, incorporate wall drills into your warm up to start training your nervous system on what that posture and ground contact feels like. Check out this video ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Jea-ntTafrM.html With enough good reps it will carry over to your sprinting,
@@bencekovacs9722 Happy to help. yes push off with the calf muscle during the acceleration phase. This allows you to generate more force and power. Focus on pushing off with the ball of your foot and engaging your calf muscles as you accelerate. You should also make sure to keep your ankle in a neutral position, as this can help you maintain proper balance and control.
I have groin pain(probably osteitis pubis), im pretty sure i got it cus of anterior pelvic tilt, do i need to tuck my stomach in so that pubic bone is well balanced when running?
The best approach for proper posture is to perform the right drills and strength training that give you the strength and train your nervous system to hit the correct positions. You don't want to be 'thinking your way through the sprint/run' Anterior pelvic tilt is common and is influenced by a few different factors. Often times (but not always) an imbalance or lack of strength is the root cause. Exercises that develop the deep muscles in the 'core' are a great place to start i.e. various planks, swiss ball work etc. Having tight quads and/or weaker glutes can also contribute. Glute bridges, donkey kicks etc can help to balance that out. Finally working on wall drills with proper posture can really help, check out these drills we posted ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Jea-ntTafrM.html
The foot should be landing underneath your center of mass. If its in front then you will be pulling vs pushing. If its too far behind your hips will be out of position and you will lose power. Hope that helps!
Glad you like our channel! Just to clarify, the Sprinting Smarter Speed Progression course offers much more than our RU-vid content. We believe in balancing free and premium content. Only ~8% of the course material is available for free on RU-vid. The full course provides detailed, exclusive insights and training techniques not covered in our videos. Your investment unlocks a comprehensive program and training guide to advanced sprinting strategies. Thanks for your support, and we're confident you'll find great value in the course!
So do you mean that i can increase my speed if i did this technique since my speed right now is 39kph at 15 i mean my athletic abilities are all natural i have long legs so thats why i run and jump faster and higher
@@OutperformOfficial btw my step frequency is 4.5 steps per seconds and my stride length is 2m long so you think I can increase my stride length and step frequency and may achieve speeds greater than 40kph? Plus I ran in slippers and hit 39kph so you think with proper form and equipment and gear I can some day achieve speeds more than 40kph?
Great question! Not at all, in that example the athlete is overemphasizing the movement. You actually want to be careful not to drag it too much as it can overwork the hip flexors.
Actually it's great but can you please help me out me with my hand movement I complete 100 m in 11-12 s but i need to increase my speed and stride at same time do decrease the time taken.
most people are right handed and when you play sports your taught to jump off your left leg if your right handed so it’s more comfortable for a lot of people
You want to have the hip flexor strength to raise the leg without leaning back or breaking posture. Check out the tip on hip flexor strength in this video, should help ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-eL4kArsZ57I.html
Thanks for your input! If the music feels too loud, you might find adjusting the volume on your device helps for a more comfortable listening experience.
Thanks for your feedback! If you are an athlete on the track you should absolutely focus on what to do vs what not to do. However ignoring the 'why' and the cause/consequence of technical errors is not ideal if you want to develop deep knowledge on a subject, especially sprinting. Cognitive psychology studies have shown that actively recognizing and correcting errors can enhance learning and memory retention. There is a process known as "error-based learning" where mistakes are identified as opportunities to deepen understanding and improve future performance. To be clear, error based learning isn't the framework for any of our videos. But calling out common errors, why they occur and how to fix them certainly is. Hopefully that makes sense.
