How to Be a Faster Sprinter

Although running looks simple, an individual's ability to sprint at a high rate of speed is affected by a number factors. In fact, the 100-meter race is sometimes labeled as "the easiest most complicated event in sport." The three main factors that determine how quickly an individual can run are (1) stride length, (2) stride frequency and (3) anaerobic endurance. By mastering a simple drill, anyone can improve stride length and stride frequency and thereby increase sprinting speed.

Things You'll Need

• Workout clothing
• Quality pair of running shoes

Instructions

1. Walk forward on the balls of your feet while moving at a very slow pace.

2. When your foot leaves the ground, flex your toes upward and use your hamstring muscle to pull your foot backward up to a point just below your buttock. This places the leg in a compact position that allows for a quicker arc through the appropriate range of motion.

3. Then, while maintaining your leg in that position, use your hip muscles to rotate your raised leg forward until your thigh is parallel with the ground. When this step is executed properly, your foot (with the toes still flexed) will be hanging downward at an angle that places the foot just slightly behind your knee. This portion of the drill places your foot in the correct position to achieve optimum stride length when you lower your foot.

4. Straighten your hip and knee joints until your foot is once more securely on the ground.

5. Perform Steps 2 through 4 with each leg in an alternating sequence.

6. As you become more comfortable with the required movements, increase the speed of the drill by performing the movements while walking, then while skipping, and finally while running.

Tips & Warnings

• When performing the drill, try to make sure that your foot strikes the ground directly below your body with your lower leg forming a ninety-degree angle with the ground. Such foot placement will ensure that your stride length is optimized for sprinting speed.

• Make sure that you stretch effectively and thoroughly before performing this drill. Such stretching will help you avoid injury when practicing these unfamiliar motions.

References

• Mauro D. Pasquale, Get Faster
• Tom Green, Sprinter Training Program