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Graham Pilkington & Martyn Jones Presntation at Athletics NI Coaching Conference
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The Biomechanics of Sprinting
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Starting Biomechanics
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Starting
• Aim – development of max horizontal velocity
• Achieved by placing body in best biomechanical position to apply force
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Leg Positioning
• Right side of brain involved in detection and identification of signal
• Left side – execution of movement
• Right leg controlled by left side of brain & vice versa.
• RT 26ms better with left leg as rear leg
• MT 104ms better with right leg as rear leg (Eikenberry, 2008)
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Types of Sprint Starts
• Aim to develop max impulse
• Impulse = Force x Time
• Distance between blocks – bullet (<30cm), medium (30-50cm), elongated (>50cm)
• Medium best – best combination of body position to develop force and time on blocks
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Pedal Angle/Foot Placement
• Stretch Shortening Cycle
• Front Block - >45 deg
• Front Spikes in ground
• Rear Block – low as flexibility allows (c35 deg)
• Foot position depends upon pedal height
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Set Position
• Shoulders over hands – elbow’s not locked• Hips above shoulders• Flat back – neutral head position• Lower legs c45 degree• Front knee 90 – 110 degree• Rear knee 120 – 135 degree• Body weight evenly on feet and hands• Hold breath/tighten stomach muscles
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After the Gun
• Focus on motor task – front arm/rear leg
• Hips projecting forwards not up
• Arms above parallel
• Front arm – forearm lead
• Rear arm – straight arm sweep back
• Low rear heel recovery
• c45 degree take off angle
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Determining Best Start Position for your Athlete
• Fit the biomechanical model
• Time to 10m
• Changes with strength/growth
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Teaching the Sprint Starta Practical Guide for Young Athletes
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KEEP IT SIMPLE!
• Break the start down in to phases
• Focus their attention on one or two key points and develop over time
• Finally bring the phases together – chaining
• Whole – Part – Whole?
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Teaching The Phases:-
Setting up the blocks…
• Which foot first ?
• Distance from the line to the blocks
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Which Foot First?
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Distance from the line to the Blocks
• Foot Length– Winkler/Seagrave/Mann Method– 3 Feet to rear Block and 2 feet to front Block
• Leg Length– Straight Leg to rear Block and 60% of this to the
front Block
It is all about getting the athlete into the right position
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Set Position
What is important
• Stability / Core Strength
• Upper Body Strength
• Foot Strength
• Focus
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How are these developed?
Stability• In this phase basic core exercises (examples)
Upper body strength• Basic press up etc
Foot Strength• How important is this?
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Foot Strength Exercises
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Focus
How important is reaction time ?
Use as a focus cue rather than train.
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Drive Phase Mechanics
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Summary of the Drive Phase 75% of total acceleration achieved in first 7 steps-The Drive Phase
The application of Horizontal force is the key component in the drive phase
Piston action for heel recovery in this phase of sprinting.
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Transition Phase Mechanics
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Drive Phase Mechanics
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Coming out of the Blocks
What is important ?
• Explosion of hips• Stable movement with a low foot recovery• Foot strength• Control of core during movement• Ability for the muscles to extend and
contract quickly
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How do we train theseExplosion of Hips
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How do we train theseExplosion of Hips
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Low Foot Recovery
• Low Walking
• Running Drills
• Wall Drills
• Exaggerated Marker Runs
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Low Foot Recovery
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Low Foot Recovery• Video of Exaggerated Marker Drill
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Control of Core during movement
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Control of Core during movement
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Control of Core during movement
Single leg exercises– Squats– Controlled Hopping– Lunges along a line– Glut Strengthening – Hip Strengthening
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Ability for the muscle to extend and contract quickly
• Basic Plyometrics– Hopping– Squat Jumps– Skipping– Hop Scotch– Ladder Exercises– Low hurdles– Speed Bounce
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Something a bit more controversial!
If we expect our athletes to be able to perform these complex movement skills when do we practice them?
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Something a bit more controversial?
If we expect our athletes to perform these movements during a race/training session – how do we prepare them to execute these complex movements?
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