This is a very basic sprinting tutorial. There is much more, but if the boys can master these, they will be noticeably faster and smoother.
Also, the following is specifically for sprinting, so don’t try to apply it to your morning jogging routines.
Arms
This can be practiced at home, ideally sitting on floor with legs out in front
· Keep elbows at 90° (not actually possible throughout the cycle, but try)
· Keep hands relaxed
· Arm swing should move hands from hip pocket to eye socket.
· Arms should swing in nearly parallel planes, not crossing in front of the body.
Core
· Keep core muscles engaged. Strive for economy of movement. Minimize unnecessary motion such as head bobbing, shoulder wagging, torso shifting. All movement should be either driving the legs or counterbalancing the legs.
Legs (driving vs. recovering)
· Foot of driving leg should strike the ground at a point directly beneath the center of gravity (usually hips) on the ball of the foot -- never out in front of the hips or on the heel (remember: heels are brakes and toes are the gas pedal).
· Driving leg should strike the ground explosively hard and fast, propelling the body as far forward as possible with each strike (this determines the stride length). This is hard to teach. They almost have to figure it out themselves.
· Bring recovering leg back sharply in order to get it striking and driving again as quickly as possible (this determines the frequency). This also forces the driving leg to strike quickly and forcefully because both legs have to work in synchronization.
· On the way forward, the ankle of the recovering leg should pass right by the knee off the driving leg. This is critical in order to keep the leg’s moment of inertia low, thereby increasing the frequency. It also forces them to get their knees up.
Goal
Sprinting is just simple physics
· Long Stride Length X High Frequency = High Speed
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