Sprint Strategy
Blocks
1. Set-up
2 steps to 1st block, 3 steps to 2nd
2. “Runners take your Mark”
Start in front of the blocks
Get loose
Slowly back into blocks – place back foot in 1st, then front foot
Hand at the line
Thumbs slightly outside your shoulders, just behind line
Fingers near the line, but not on the line
Be still
3. “Set” – ‘up and out’
Raise butt up so that front leg has a 90 degree angle
Shift weight to hands as head moves ‘out’ (forward)
Head down, Back straight
Be still
4. Gun
Explode out
Push off lead leg (power leg), driving back leg forward
Drive arms – extending the arm opposite the power leg forward, other back
100m
1. Come out with Power
2. Drive Phase
Stay low and drive with arms 20-30m
3. Focus on Form
Shoulders straight ahead
arms 90 degrees and pumping
Knees up and driving
Eyes focused on finish and not looking at competition
4. Run through the Finish line – lean at line
200m
1. Blocks
Angle blocks toward the curve
2. Sprint
All out – Arms pumping, knees high
3. Work the curve
Lean into the curve
Slingshot the turn
4. Focus on Form
Knees up high and pumping (fast turnover)
Arms pumping, torso straight
Eyes on Finish Line, Head straight – don’t let it wobble
Run through the finish – Lean across line
400 m
1. Start-100m
Moderate Start –Not as hard as you come out in 100m
Not a jogging pace
80-85 % of top speed
2. 100m-200m
Cruise control time
Maintain the 80-85% for the 2nd 100m
Stay tall – Good running form
3. 200m-300m
3rd 100m is when you begin to get tired
Focus on form – knees up and arms pumping
Try to accelerate coming off the curve
4. 300-400m
Sprint to the end
Last 100 you’ll be hurting pretty bad
Concentrate on running with best possible form, rather than on the pain
Give it all you’ve got
Run through the finish – Lean across line