Phases of Sprinting

To sprint fast and efficiently, it isn't enough to simply drive forward and push yourself to move as quickly as possible. To sprint with proper technique, elite runners break their running habits down scientifically into phases. As short as a sprint may be, paying attention to minute details in your body mechanics during each phase of the race will maximize your speed.

  1. Start Phase

    • Beginning in the correct position at the start of a sprint is key to starting a race with power. During the start phase, runners should crouch down and place their hands on the track, balancing their body weight on their fingertips. Distributing weight evenly between the hands and feet encourages proper starting form and allows for an explosive push off the starting blocks. Getting a good start separates the elite from the rest of the pack.

    Acceleration Phase

    • Sprinters enter the acceleration phase after the first two or three strides of a race. The acceleration phase is all about building momentum. Instead of leaning forward at a sharp angle, decreasing forward lean ensures that the balls of your feet land directly under your center of gravity. Sprinters who land in the correct position and maintain an erect posture will be able to accelerate faster than those with an uncontrolled forward lean.

    Maximum Speed Phase

    • At maximum speed, paying attention to the details allows you to maintain your speed all the way across the finish line. Keeping an erect upper body and swinging your arms down past your hips and up above your shoulders with your elbows locked at 90 degrees prevents deceleration. If you watch tape on elite sprinters, you'll notice they fold their legs up tightly to their buttocks after each stride. The longer your foot is in contact with the ground, the slower you're going to go. Quick touches and quick pickups allow for maximum speed.

    Additional Tips and Drills

    • To maintain forward momentum and keep steady, runners focus straight ahead and maintain tunnel vision throughout a race. With a relaxed neck, face and jaw, you can concentrate better on maintaining speed and balance without tensing up. Bracing your abdominals makes it easier to remain erect during the maximum speed phase. Professional coaches recommend drills such as walking on your toes, butt kicks and hops to develop and maintain good habits for sprinting.