Sprinting Technique

 There is only one way to develop good sprint technique and that is to practice perfecting it.  It also means avoiding practicing bad habits because that is counterproductive.  Here are some guidelines for improving sprinting technique.

1 . Practice sprinting short distances.  For example sprints at maximum speed in distances between 30-60 meters.

2.  Make use of Flying start sprints where the relaxed acceleration is followed by a short period of maximum speed sprinting.

3.  Practice sprinting at maximum speed only when fresh and not more frequent than every 72 hours.

4.  Perform maximum speed sprinting only in volumes that allow the highest quality of running to be evident.  Stop after the first significantly slower rep or have a much longer rest.  A good example is 2x3x30m sprints.

5.  Rest between reps 3-5 minutes.

6.  Practice sprinting with perfect technique at submaximal efforts.

7.  Perform drills perfectly or avoid doing them until learned properly. Do them in short perfect segments. 

8.  Combine Drills with sprinting.  For example high knees cylcing drill accelerating into a normal run while maintaining the same body position and height. 

9.  Develop the required specific strength so that the athlete can improve body position.

10. See all run through warm-up as opportunities to practice running so that it can be perfected. 

11. Avoid racing fatiqued and don't over-race (A problem for high school athletes.  Coaches want points.) Either race really well or don't race.

12. Be patient good sprint technique take years to learn.