coaching sprint mechanics. what to look for. what to say
DESCRIPTION
This is Dr. Mike Young's presentation from the 2014 Midwest Speed Summit. Dr. Young is the owner and Director of Performance at Athletic Lab sports performance training center and has coached multiple national champions in Track & Field along with working with some of the fastest athletes in soccer, football and baseball. This presentation focuses on applied sprinting mechanics and how coaches can best make technical changes. The presentation uses biomechanics and motor learning concepts and relates them to coaching the sprints.TRANSCRIPT
SPRINT MECHANICS: WHAT TO LOOK FOR & HOW TO
EFFECTIVELY MAKE CHANGES!
Mike Young, PhD HPC - Athletic Lab
Cary, NC
@mikeyoung #speedsummit
•General Concepts of Sprinting
•Motor Learning Fundamentals
•Optimizing Acceleration Mechanics
•Optimizing Transition Mechanics
•Optimizing MaxV Speed Mechanics
•Take Home Points
GENERAL CONCEPTS OF
SPRINTING
by Hugo Faasta
BACK SIDE MECHANICS
Refers to the motions of the swing leg that occurs BEHIND the body
FRONT SIDE MECHANICS
Refers to the motions of the swing leg that occurs IN FRONT of the body
ACCELERATION CHARACTERISTICS• Velocity @10m: ~8.2 m/s!
• Ground Contact Time: ~0.17 sec!
• Height of foot @ 1st step: 12-30cm!
• Stride Frequency: 3.6-4 Hz!
• Stride Lengths: ~1.5m first step
*Maximal Velocity: ~12.8 m/s!
!
!
*Ground Contact Time: ~0.08 sec!
*40-45 steps for sub 9.80 100m
*Stride Frequency: ~5 Hz!
!
!
*Stride Velocity: ~300 deg / sec!
*Stride Lengths: 2.25-2.7m
MAXIMAL VELOCITY CHARACTERISTICS
KINETIC PARAMETERS• Ground reaction forces
approaching 5x bodyweight!
• Muscle forces in excess of 7x bodyweight
Sprinting 101
Small Mass +
Big Force +
Right Direction +
Minimal Time
Run Faster
• To increase running speed an athlete must increase force to the ground in the appropriate direction and do so over increasingly shorter periods of time!
• Minimize horizontal braking forces*!
• Increase propulsive forces
FORCE DEVELOPMENT & SPRINTING
Horizontal vs Vertical Propulsive Forces....!and why you don’t have to pick a side
VERTICAL FORCE MATTERS…
Rela%onships,among,jumping,performances,and,sprint,parameters,during,maximum,speed,phase,in,sprinters,,by,Kale,,Asci,,Bayrak,and,Acikada,,in,Journal,of,Strength,and,Condi%oning,Research,,2009!
from Strength & Conditioning Research
…BUT SO DOES HORIZONTAL FORCE
THE LEG AS A SWINGING SPRING
• Refers of the ability of the leg to act as like a spring
• Momentum is developed during acceleration
• Body will move at same rate unless acted on by unbalanced forces
• Two external forces will cause deceleration
• Leg stiffness increases vertical impulse, shortens ground contact and increases elastic return
INCREASE LEG STIFFNESS
• Increased vertical force produces:!
• Greater displacement!
• Stiffer spring!
• Better maintenance of momentum
VERTICAL FORCE PRODUCTION
Vertical Displacement?
The path of COM will follow a sinusoidal curve when viewed in the sagittal plane
COM reaches apex in flight
COM low point during support
Vertical force production is the key component of top-end
speed and that in turn influences the ability to
maintain a slight increase in stride length and stride
frequency
Dan Pfaff
Charlie Francis
To go faster, you need more force. The more force you apply, the
higher you will rise off the ground.
Better sprinters may appear to bounce
In reality, flight times are similar and ground contact times are shorter
• Stride frequency is comprised of two components: !
1. Ground contact time !
2. Flight time!
• The best sprinters spend less time on the ground !
◦ Greater frequency
MORE SPRINT MATH
The benefit of greater force application is two-fold:!• Increased stride length • Increased stride frequency
STRIDE LENGTH &
FREQUENCY
To run faster there is only ONE solution
Apply More Mass Specific Force to
the Ground!
Motor Learning
Sprinting is an extremely complex motor task involving repeated rapid ‘switching on and off’
of practically every muscle in the body
Dr. Ralph Mann
Sprinting fast is an unnatural activity
������������������
Loren Seagrave
TRUE learning is assessed by retention
Things to Consider
Intrinsicvs.
Augmented feedback
Knowledge of resultsvs.
Knowledge of performance
Novicevs.
Expert
X
Internal vs External Cues
Feedback
Frequency
Clear. Concise. Concrete.
Accelerate like a plane taking off
Elbow the short person
Hit the ground like a sledge hammer
You’re running like a hamster in a spinning wheel
Make your legs like pistons
Good Feedback is like Triage… Don’t fix a hangnail before a heart attack
Optimizing
Mechanics
General Sprinting Mechanics
•Better sprinters are front-side
dominant•Better sprinters have shorter
contact times
•Full extension neither needed
nor beneficial
•Ideal touchdown characterized
by swing knee even with
support knee
POS TU URE
The first most important
aspect of speed is posture.
Tom Tellez
Posture is like the mast and rudder for the limbs
Posture
Trunk Erect
Head Level
Hips Tall
Posture
• Movements of the limbs originate from the core of the body!
• Proper stabilization and alignment of the core ensures appropriate movements of the limbs
POSTURE
PELVIC TILT
Posterior Tilt = less hamstring tension, more QFM tension!
Anterior Tilt = more hamstring tension, less QFM tension
Acceleration: What to See. What to Say.
What to See
• Big split of arms & legs
• Forward lean (from the ankles)
• Neutral postural alignment pushing through long axis of body
• ‘Complete’ pushes & triple extension
• Low heel recovery
• Gradual progression of body angles
What to Say
• “Knees to chest”
• “Shade the sun”
• “Feel the feet behind you”
• “Push the ground away”
• “Legs like pistons”
• “Push, Push, PUSH!”
• “Drag the toe” (even though you don’t want them to)
• “Step over the ankle”
• “Push yourself up”
Transition: What To See. What to Say.
What to See
• Continued progression of body angles
• Preservation of posture
• Gradual changes in limb movement magnitude
• Progressively higher heel recovery during swing phase
What to Say
• “Push yourself tall”
• “Tuck the hips”
• “Cheek to cheek”
• “Step over the ankle, step over the calf, step over the heel”
Top Speed: What To See. What To Say.
EFFECTIVE GROUND CONTACT POSITION
What to See
• Upright posture
• Powerful & dynamic arm swing (not locked at 90 deg)
• High knee recovery
• Front side dominance
• Relaxation in face, shoulders, hands
• Foot contact under the hips
• ~Vertical shin angle at GCT
• Pre-activation prior to contact
What to Say
• “Balance a bowl on your head”
• “Slam the elbows down”
• “Step over the knee”
• “Feel everything in front”
• “Imaging you have a rubber band from you heel to your butt”
• “Make your eyelids jiggle”
• “Run tall and bounce”
• “Push up” ….or “Push down”
• “Be a super bouncy ball”
Creating a learning environment
Creating a learning environment
Try to coach without “coaching” by
creating an environment that
facilitates motor learning
Create contextual
interference by varying
trial type & order
Tools & specific environments can make motor patterns idiot proof
Block Serial Random
Falling Start! Falling Start! Crouch StartFalling Start! Crouch Start Falling Start!Falling Start! Starting Blocks Crouch StartFalling Start! Falling Start! Starting Blocks
Crouch Start Crouch Start Falling Start!Crouch Start Starting Blocks Starting BlocksCrouch Start Falling Start! Crouch StartCrouch Start Crouch Start Falling Start!
Starting Blocks Starting Blocks Starting BlocksStarting Blocks Falling Start! Crouch StartStarting Blocks Crouch Start Starting BlocksStarting Blocks Starting Blocks Falling Start!
Increase Contextual Interference to Enhance Skill Acquisition
Practice Variability? Increasing Variability Enhances Learning
Surface
Weather
Block position
Gun vs Clap
Alone or with partner
FRAMEWORK FOR SKILL ACQUISITION
Contextual Interference
Movement & Task Variability
Low Practice Variability
Beginners
Experts
Intermediate
High Practice Variability
Low
Contextual Interference
High
Contextual Interference Wu, 2008
Use Tools And environments that facilitate learning
SPRINTING IS A SKILL
SPRINTING FASTER IS THE RESULT OF PUTTING MORE FORCE IN TO THE GROUND AT AS LITTLE BODY MASS AS POSSIBLE
BETTER PRACTICE DESIGN IMPROVES SKILL ACQUISITION WHICH ALLOWS MOVEMENT TO BE AUTOMATIC, REFLEXIVE & EFFICIENT
THE WAY A MESSAGE IS DELIVERED IS JUST AS IMPORTANT AS THE MESSAGE
UNDERSTAND THE BASICS OF MOTOR LEARNING BEST PRACTICES
@MIKEYOUNG!ATHLETICLAB.COM!
ELITETRACK.COM!FITFORFUTBOL.COM!
HPCSPORT.COM!SLIDESHARE.NET/HPCSPORT!
THANKS