A good starting point is to measure the athlete's femur length and use that as the optimal distance. How far should the athlete step? I was pretty flexible and was able to get a large first step without sacrificing body angle. Set a hoop or line of tape on the floor to help as an aiming point. Having your feet too far back will result in a step that may not pass the starting line which results in one extra step to run the sprint, which could add 0.1 seconds to your time! If flexibility (addressed above) is not an issue, practicing the start from the new stance is the next step. The hand is placed millimeters from the starting line and the "cocked" arm is ready for explosion.Ī poor first step is the result of a poor stance. Notice the 90-degree bend in the rear knee and approximate 120-degree bend in the front knee. Notice how close the knee and foot are to the starting line. If you have little time, do the best you can with what you have to work with! If time permits, this should be a focus of the training. Some athletes cannot achieve this position because they have flexibility issues. Most athlete's feet are too far back because it's "comfortable." In the "set" stance, the athlete should feel cramped for maximal recoil. If the athlete's hips are not higher than their shoulders, their legs need to be re-adjusted. The athlete's eyes should be focused on a spot on the ground about 2-3 feet in front of them. The coach should view the athlete from the side and make sure the athlete's hips are above their shoulder height. Place the opposite hand near the hip so it is "cocked" and ready to "fire!" Take the hand that is to the "quick" leg side and place it on the ground (I have seen college athletes do this backward!). Since the idea of the sprint is to get the body's center of mass from point A (start line) to point B (finish line), you want to eliminate as much distance as possible without sacrificing power and speed.īend the opposite knee to the ground so the front of the knee almost touches the starting line. The front foot is placed close to the starting line because this places the body's center of mass (about the belly button) almost over top of the starting line. Most athletes at this height place their "power" leg about 4-6 inches behind the starting line. Athletes taller than 6-feet should play with their stance for the best time. The other leg will be called the "drive" leg or "power" leg.įor athletes shorter than 6-feet tall, place their "power" leg just millimeters from the start line. The foot that moves first should be their rear "quick" leg. Moderately push the athlete in the back and watch which foot moves first. A simple test is to have the athlete stand upright with both feet together. To begin, the athlete needs to decide which foot goes in front. Improper form here will result in a super slow time. The starting stance and "set" position of the athlete is crucial. I have found that most football players untrained in sprint technique make four common mistakes. I had no time for a training program so I had to look at their technique. The situation required a quick fix for speed. Their technique is poor, their starts are awful, and they think they are OK!Īnd their high school coaches are "know-it-alls"! While I was a player, several teammates approached me to help them improve their 40-yard dash (one was a legitimate draft pick). When I played college football, it amazed me how many of my teammates had no clue how to optimize their sprint times.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |