Sprint EventsSprint Events

Ryan MahoneyRyan Mahoney

USA Track & FieldUSA Track & Field

Level 1Level 1

InstructorInstructor

IntroductionIntroductionSprinting is an activity which, to a large Sprinting is an activity which, to a large

extent, seems to depend on the extent, seems to depend on the coordination of both nerves and muscles. coordination of both nerves and muscles. Also, on the ability of the central nervous Also, on the ability of the central nervous system to eliminate as many braking and system to eliminate as many braking and

friction movements as possible. friction movements as possible. Mechanically speaking, sprinting seems a Mechanically speaking, sprinting seems a

rather simple skill. In reality, however, it is rather simple skill. In reality, however, it is a difficult blending of efficiently applied a difficult blending of efficiently applied

forces through the human lever system. forces through the human lever system. The application of forces yields maximum The application of forces yields maximum

performance only when the particular performance only when the particular strengths of the sprinter are properly strengths of the sprinter are properly

balanced to coordinate the actions of the balanced to coordinate the actions of the entire body.entire body.

Sprint Performance CharacteristicsSprint Performance Characteristics

Bio-motor elements of Bio-motor elements of sprintingsprinting

1. Coordination1. Coordination

2. Speed2. Speed

3. Strength/power3. Strength/power

4. Flexibility4. Flexibility

5. Endurance5. Endurance

Sprinting is a skillSprinting is a skill

Movement Patterns must be Movement Patterns must be established to optimize established to optimize performanceperformance

Look for shapesLook for shapes

CoordinationCoordinationThe skill of sprinting at very high The skill of sprinting at very high rates of movement requires great rates of movement requires great coordination. Though often coordination. Though often overlooked, this ingredient may be overlooked, this ingredient may be the most crucial one.the most crucial one.

SpeedSpeedTied in closely with coordination, this Tied in closely with coordination, this quality is obviously a must. The quality is obviously a must. The athlete must have abilities to move athlete must have abilities to move his or her limbs at a high rate and his or her limbs at a high rate and express power through those express power through those movements to propel the body down movements to propel the body down the track at high speeds.the track at high speeds.

Distances of 20 to 60 metersDistances of 20 to 60 meters

Very high intensity (90 to 95 %)Very high intensity (90 to 95 %)

Recovery (3 to 6 minutes) Recovery (3 to 6 minutes)

Strength/PowerStrength/PowerAs sprinters are required to As sprinters are required to overcome inertia (air, gravity) in overcome inertia (air, gravity) in as short a time as possible, as short a time as possible, superior strength of the primary superior strength of the primary muscles involved in sprinting is muscles involved in sprinting is key.key.

ROM Vs Weight Room StrengthROM Vs Weight Room Strength

Elastic StrengthElastic Strength

FlexibilityFlexibilityGood sprinters possess a Good sprinters possess a

high degree of flexibility in high degree of flexibility in the hip and ankles. the hip and ankles.

Increased flexibility allows Increased flexibility allows for decreased muscle for decreased muscle resistance and easier resistance and easier

movement through the movement through the range of motion (dynamic range of motion (dynamic

flexibility).flexibility).

EnduranceEndurance

Sprinters Need Endurance too!Sprinters Need Endurance too!

Maximum velocity usually Maximum velocity usually maintained from 20 meters – 60 maintained from 20 meters – 60 meters.meters.

Prelims – FinalsPrelims – Finals

Multiple eventsMultiple events

120 Meter (or Yard) Test120 Meter (or Yard) TestTime 40 meter segmentsTime 40 meter segments11stst segment is 40 time segment is 40 time– Primarily accelerationPrimarily acceleration

22ndnd segment is flying 40 segment is flying 40– Primarily max. velocityPrimarily max. velocity

33rdrd segment is deceleration segment is deceleration– Calculate difference between flying 40 and Calculate difference between flying 40 and

deceleration 40.deceleration 40.– If difference is more than 0.1 seconds If difference is more than 0.1 seconds

endurance is a weakness.endurance is a weakness.

Other FactorsOther Factors

PsychologicalPsychological

Reaction TimeReaction Time

PsychologicalPsychologicalCommon psychological traits in Common psychological traits in

sprinters include:sprinters include:

High self-imageHigh self-image

Aggressive, high arousal stateAggressive, high arousal state

Confident in competitionConfident in competition

Relaxed in competitive and Relaxed in competitive and pressure-intensive situations.pressure-intensive situations.

Reaction TimeReaction TimeSprinters possess shorter Sprinters possess shorter reaction times than many reaction times than many other athletes. This, of other athletes. This, of course, is of importance in course, is of importance in the starting skill of a the starting skill of a sprinter.sprinter.Response TimeResponse TimeMovement TimeMovement Time

Talent in Sprinting and Control TestsTalent in Sprinting and Control Tests

Commonly used tests Commonly used tests for identifying talent for identifying talent for the sprint events:for the sprint events:

30m flying start30m flying start30m crouch start30m crouch start60m crouch start60m crouch start150m standing start150m standing start300m standing start300m standing start600m standing start600m standing startStanding triple jumpStanding triple jumpStanding long jumpStanding long jump

Developing Coaching Objectives for the SprintsDeveloping Coaching Objectives for the Sprints

Developing concise coaching objectives is prerequisite to your coaching Developing concise coaching objectives is prerequisite to your coaching effectiveness. In order to develop practical and concrete objectives, one must effectiveness. In order to develop practical and concrete objectives, one must

first closely examine the key ingredients involved in improving sprint first closely examine the key ingredients involved in improving sprint performance. To that end, us the following chart:performance. To that end, us the following chart:

Technique

SPRINT PERFORMANCE

Stride Length

StrengthCoordination

and Speed

Stride Frequency

Flexibility

Specific Endurance

Training for the Sprint EventsTraining for the Sprint EventsNO one component can NO one component can be trained in isolationbe trained in isolation

BALANCE the volume and BALANCE the volume and intensity of the work to intensity of the work to meet individual needs meet individual needs and circumstancesand circumstances

Percent Contribution to RacePercent Contribution to Race

Based on a 10.0 sec 100 meterBased on a 10.0 sec 100 meter– Acceleration Acceleration – Block ClearanceBlock Clearance– Lessened Degree of DecelerationLessened Degree of Deceleration– Maintenance of Maximum Maintenance of Maximum VelocityVelocity– Reaction TimeReaction Time

Percent Contribution to RacePercent Contribution to Race

Based on a 10.0 sec 100 meterBased on a 10.0 sec 100 meter– 1% - Reaction Time1% - Reaction Time– 5% - Block Clearance5% - Block Clearance– 64% - Acceleration64% - Acceleration– 18% - Maintenance of Maximum 18% - Maintenance of Maximum

VelocityVelocity– 12% - Lessened Degree of Deceleration12% - Lessened Degree of Deceleration