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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
• Miyashita K, Yokoi T, Hashihara Y. Mechanical power and work done by the muscles of the lower limb during running at different speeds. In: Jonsson
B, editor. Biomechanics X-B. Champaign (IL): Human Kinetics Publishers, Inc; 1987. p. 895–9.
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• Askling CM, Tengvar M, Saartok T, Thorstensson A. Acute first- time hamstring strains during high-speed running. Am J Sports Med. 2007;35:197–
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Survival of the Fastest