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Running Analysis: Sprint

Presented by

Brenton A Hardy, MEd, ATC, CSCS

Objectives

1. Understand basic sprinting mechanics and

utilization of acceleration training in

programs

2. Rehabilitation approach to mimic higher level

activity and reducing re-injury rate

3. Transition from therapy to optimal human

performance

The Lost Art What is Acceleration

• Definition: Increase in rate of speed

• Physics: the rate of change of velocity per unit

of time

– Newton’s 2 and 3 Laws

• F = MxA

• Equal and opposite reaction (horizontal ground force)

• Simple terms: Going from point A to point B as

explosive and quickly as possible.

Force Velocity Curve

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Force Velocity Curve

With Strength Training Power/Intensity Variation

Energy Systems

• Systems

– ATP-PC

• 1 to 10 seconds

– Anaerobic Glycolysis

• 30 secs to 1 min

– Aerobic/Oxidative

• 2mins or more

• Varies Intensity

– Adaptation (Train stimulus, adapt, change stimulus)

Metabolic Stress Mechanical Stress

Acceleration Mechanics

• Arm action (pinch pennies)

– Loose

• Leg Drive

– Piston like

• Angles (body lean)

– 45 degrees or more

• Weight distribution in the feet

– kinesthetic awareness

Positioning

Poor Mechanical Stress Proper Mechanical Stress

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Hamstring Injuries

• Strains account for 12-16%

• A high 22-34% re-injury rate

(Morein et al 2015)

• Risk of injury is at its highest in

the late swing phase and is higher

for the biceps femoris than for

the medial hamstrings (Guex et al

2012)

• Hamstring torque increases with

increased hip flexion

General Strengthening

• Glute/Back Bridge Series

– DL/SL/Eccentric

– PB Hip Ext with Leg Curls DL and SL

• Nordic Hamstring Curls

• Prone Physio-ball (aka hissy fits)

– higher bicep femoris EMG activity (Tsaklis et al 2015)

Rehab Approach Soft Tissue

• Techniques

– IASTM

– TPR/ART

– Supple Leopard (Self myofascial techniques)

• The more you can move from clinician

facilitated to athlete facilitated

• Input to the system

Mobility

• Mobility = strength + flexibility

– Voodoo Bands

– Super Bands

– Brettzel Stretch (global mobility)

• Lengthen the tissue to own the new ROM

Stability

• Stability = End Range strengthening

– Can use core assist such as a kettlebell or bands

– Can also be bodyweight such as DNS posture

exercises

• Goal is to transition through the

neurodevelopmental sequence from NWB to

WB.

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Supine Position

KB Triple Flexion With ASLR

Supine Position

SL GB Start End (extension)

Side-lying Position

Vaso Strap Star Extension

Half Kneel Positions

Half Kneel

Half Kneel Lift With Rear Foot Elevated

Single Leg Stance

Single Leg Stance lift With End Range Psoas Activation

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Pattern

Static Lower Dynamic Lower

Pattern

Standing Position Extended Position

Common Mistakes

Quad dominate Forward Trunk Lean

Common Mistakes

Trunk Flexion Trunk Extension

Transition

Wall Drill Versa Climber

Horizontal Ground Force

• Hamstrings and Hip extension play a predominate

roll in sprinting for force production (Morin et al

2015)

• Fatigue in the hamstrings become limiting factor

(Morin et al 2015)

– Train energy systems

• Force production introduction

– Low level plyometrics and repeated force.

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Force Introduction

Kettlebell Swing Jump Rope

Sled Work

Single Leg Bounding Hill Work

Review

• Acceleration is all about:

– Train to be Human

– Creating Angles

– Creating Separation

– Explosive off the start (Sense of Urgency)

• Intent

References

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Survival of the Fastest