1. Sprinting Technique: Goal Is To Isolate What You Are Doing Right And Wrong In Terms Of Pure Sprinting Mechanics
2. Sprint Training: What Are You Doing And Not Doing To Train More Speed, This Includes Workouts, Exercises, Drills, Stretches, Etc.
3. Outside Of Sprinting: What Are The Areas Outside Of Sprinting We Can Positively Impact: Goals, Mindset, Time Management, Nutrition, etc.

This is not going to be a cookie cutter program that has random drills and exercises that anyone can find on YouTube and TikTok. If you just need some new sprint programming I would recommend using ChatGPT or you can check out this YouTube video I made for programming. https://youtu.be/caFWXnsUIlk

1. 1. Force Application: Speed is essentially how efficiently and effectively are you able to generate force into the ground. The fastest people in the world are able to generate the largest amounts of force. This isn't just about striking the ground as hard as possible, obviously but striking the ground with the correct angles and body control to absorb and transition off the ground. These are the 3 areas that we isolate and improve in order to better understand where there may be some power leaks.
   Foot Height- Both infront as well as behind, when does the foot begin to drop and what is the pathway of the foot are all very telling of the strength of the core, hips, knees as well as ankles.
   Ankle Strength- How well do you absorb foot contact and how can we prioritize control during foot strike.
   Foot Strike- What is your strategy for striking the ground? If you do not have a strategy for striking the ground, your force application can improve, therefore you can run faster!
    

   2. Time Spent On The Ground: Next important part of sprinting mechanics to consider is how much time is spent on the ground. Many people struggle with this, especially when acceleration and struggle with speed as well as change of direction.

   Balance- How stable and controlled are you with one foot on the ground. Running is essentially a repetitive alternation between single leg balance tests so the ability to effective balance is critical to running speed.

   Timing- When landing there should be some immediate responses that indicate sprinting success such as forward weight shift, effective foot and toe range of motion, reactive response from the heel and ankle as well as continual forward movement of the shin. When these do not happen, there is speed being left on the table.

    

   3. Body Control/Coordination: Running fast requires focus, coordination and body control which translates to all sports. When coordination in running is off then it affects the ability to coordinate well in every other athletic skill. The fundamentals of having the athleticism needed to run translates into every other athletic skill needed.

   Here are some of the common mistakes that are probably impacting your sprinting:

   Cross Over- When crossing over, you are simply limiting how much distance per step you are able to cover. This is like running on a tight rope which will actually increase your chance of shin splits and hip injuries as well.

   Arm Mechanics- The arm swing is critical to developing your own personal running style. We all have different ways to run but making sure our arms are helping us instead of hurting makes a world of difference in your sprinting speed.

   Acceleration- The ability/inability to accelerate is the best predictor of speed. People with effective acceleration are simply able to run faster.

    

   4. Mobility/Flexibility: The last critical component is your range of motion. So many sprinters are leaving speed on the table simply because they are too stiff. We want to help you with your range of motion to improve your sprinting speed.

   Ankle Range of Motion- Dorsiflexion, Plantarflexion, Foot Strike

   Hip Range of Motion- Foot Height, Hip Separation, Front Side Mechanics

   Hand Separation- Shoulder Extension, Torso Rotation, Wrist Movement