SUPPORT FLIGHT SUPPORT

Sprints– Whole Sequence

Phase Description
SPRINTS – Whole Sequence

Each stride comprises a support phase (which can be divided into a front support phase and
a drive phase) and a flight phase (which can be divided into a front swinging phase and a
recovery phase).

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zz In the support phase the sprinter’s body ahead of the sprinter’s body and extends
is decelerated (front support) then for the touchdown (front swing) while the
accelerated (drive). other leg bends and swings to the sprinter’s
zz In the flight phase the free leg swings body (recovery).
RUNS
13
14 RUNS SPRINTS – Technique

SUPPORT FLIGHT SUPPORT

Support PHASE
Front Support

FRONT SUPPORT DRIVE

Coaches should:
zz

zz

zz

Objective zz
To minimise deceleration at touchdown and to maximise forward drive.

Technical characteristics Help athletes to:

zz Landing is on the ball of the foot. (1) zz
zz Knee bend of the support leg is minimal during amortization; the
swing leg is doubled up. (2) zz
zz Hip, knee and ankle joints of the support leg are strongly extended at
take off. zz
zz Thigh of the swing leg rises quickly towards a horizontal position. (3)

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 Sprints – Technique RUNS 15

SUPPORT FLIGHT SUPPORT

Support PHASE
Drive

FRONT SUPPORT DRIVE

Coaches should:
zz

zz

zz
Objective
To minimise deceleration at touchdown and to maximize forward drive.

Help athletes to:

Technical characteristics zz
zz Landing is on the ball of the foot. (1) zz
zz Knee bend of the support leg is minimal during amortization; the
swing leg is doubled up. (2)
zz Hip, knee and ankle joints of the support leg are strongly extended at zz
take off. zz
zz Thigh of the swing leg rises quickly towards a horizontal position. (3)

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16 RUNS SPRINTS – Technique

SUPPORT FLIGHT SUPPORT

Flight PHASE
Recovery
Coaches should:
zz

zz

zz

Objective
To maximise the forward drive and to prepare for an effective foot plant
at touchdown.
Help athletes to:
zz

Technical characteristics zz
zz
zz Knee of the swing leg moves forwards and upwards (to continue the
drive and increase stride length). (1)
zz Knee of the support leg flexes markedly in the recovery phase (to
achieve a short pendulum). (2)
zz Arm swing is active but relaxed.
zz Next support leg sweeps backwards (to minimise the braking action
at touchdown). (3)

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 Sprints – Technique RUNS 17

SUPPORT FLIGHT SUPPORT

Flight PHASE
Front Swinging
Coaches should:
zz

zz

zz

zz

Objective
To maximise the forward drive and to prepare for an effective foot plant
at touchdown.

Help athletes to:

Technical characteristics zz
zz Knee of the swing leg moves forwards and upwards (to continue the
zz
drive and increase stride length). (1)
zz Knee of the support leg flexes markedly in the recovery phase (to
achieve a short pendulum). (2)
zz
zz Arm swing is active but relaxed.
zz
zz Next support leg sweeps backwards (to minimise the braking action
at touchdown). (3)

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18 RUNS SPRINTS – Teaching Progression

STEP 1 Basic EXERCISES

Objectives:
To develop basic running skills.

Tips:
zz

zz
Use the basic exercises to complete the warm-up:
zz zz Ankling
zz High Knees
zz Heel Kick-up
zz High Knees with extension

STEP 2 BASIC DRILLS

Objectives:
To develop sprinting skills and coordination.

Tips:
zz Combinations and Variations. zz
zz Combinations and Transitions to sprinting (see figure). zz
zz Arm Action Drills. zz
zz Ins and Outs.

STEP 3 ResiStance runs

Objectives:
To develop the drive phase and specific strength

Tips:
zz

zz
zz Use the resistance of a partner or an implement.
zz Do not exaggerate the resistance.
zz
zz Ensure full extension of support leg and short ground contacts.

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 SPRINTS – Teaching Progression RUNS 19

STEP 4 pursuit runs

Objectives:
To develop reaction speed and
acceleration.

Tips:
zz
zz Use a stick or a rope (1.5 m).
zz
zz Jog in line.
zz Front runner releases the stick (or rope) to initiate the pursuit.
zz

STEP 5 acceleration runs

Objectives:
To develop acceleration and maximum speed.

Tips:
zz

20 m 6m zz
zz Mark a 6 m zone.
zz
zz One partner waits at the end of the zone.
zz Accelerate when the incoming partner enters the zone.

STEP 6 FLYING ‘30’ – 20 to 30 METRES SPRINT

Objectives:
To develop maximum speed.

Tips:
zz
20m – 30m

zz
zz Mark a zone of 20m to 30m – depending on the developmental age
and experience of the athletes.
zz
zz Always use 30 m approach with maximal accelertion.
zz Run through the zone at maximum speed.

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