Running Gait Objectives-Various Speed Clinics

I. Posture

To have necessary stability you must apply force from a stable base. Internal stability is crucial to optimal force application and body position dictates muscle recruitment. Hip position is very important to understand and is volitional. Drilling can be very effective in learning to maintain a posterior position optimal for force application. Anterior pelvic tilt is an enemy of speed. Causes swing leg block, poor positioning for force application, lack of pre-stretch in the hip flexors for recovery, momentum of the foreleg causing braking and grounding resulting in increased frequency reducing force. Improper positioning is also jeopardizing the hamstrings. Proper positioning times up recovery and ground preparation correctly. We want a vertical stack position from neutral head position to the contact foot.

II. Uniformity of Movement

The process through acceleration is smooth and predictable. The body gains the ability to know where the ground is. Drills referred to as tape drill, stick drill or wicket drill can be beneficial in developing a productive acceleration pattern and learning directional force application. Posture is a skill. Levels of kinetic flexibility exceed levels of passive flexibility. You might have a faulty standing posture but still have a chance to have a proper sprinting posture.

III. Amplitudes of Movement

We want to coach big amplitudes of movement to promote an optimal elastic response on both sides of movement. This is more efficient and prevents injury. Frequent repetitive movement at reduced ranges of movement promotes injury. We want to coach athletes to run open. We find that scissors drills variations can be effective in promoting these objectives. Some refer to this as switching.

VI. Undulation of Center of Mass

The COM undulates during sprinting between ground and air time. Generally, great sprinters have a significant vertical component which indicates the importance of various vertical multi-jumping in the training process. We are looking for a bounce which can be evident as we observe the last few steps of a long jumper. We like to see at least a two to one ratio in vertical versus horizontal plyometric volume.

V. Oscillation of the Pelvis

The pelvis moves in the transverse and frontal planes of movement. We coach the knees to move toward the midline of the body. This causes a rotational movement of the pelvis. The upper body rotates producing a corkscrew effect and we like to observe a swivel in the hips observing from directly behind. One foot is placed ion front of the other contributing to this action, this is why we like to drill and sprint on a line. The proximal distal application of force is an important concept to understand in total preparation of training prescription.

Note-Through my coaching career I have been influenced by the best sprint coaches that I could find and fly to a location to spend time with. These concepts are agreed upon and considered global in nature. The practical aspects mentioned are my own through years of training. We want to share solid information and much of this information is very well founded.