Sprint Training Sprint Training
Images: Duane Hart Sporting Images

Getting technical

“In-season my coach and I work on things very technically. The 100m technique is very specific and if you get one thing wrong throughout the race it can cost you one-tenth of a second and that’s a big margin in the 100. So, if you don’t train smart, if you’re not focusing on your technique, then you won’t go fast. I’d say 80 per cent of my training is focussed on technique. Whether that’s on the track or lifting in the gym, the focus is always technique. Even in races I’m always thinking about what positions I need to be in, how I need to be hitting the ground, all that sort of stuff.”

On the blocks

“There’s no room for error in the 100. In field events, for example, you might get six attempts to get something right. With sprinting you only get one shot. And that starts as soon as the gun goes. If you get your start wrong, then you can count yourself out of the race.

“Technically, when you’re on the blocks in the ‘on your marks’ position, you want your hands on the track to be a little more than shoulder-width apart. When you rise into the ‘set’ position, you want your front leg to be at 90 degrees and your back leg at 130 degrees. Those angles in your legs allow your body to snap out of the blocks at a 45-degree angle. This is the optimal arc in any sport: shot-putters want the shot to rise at 45 degrees, throwers want the javelin to rise at 45 degrees. In sprinting, that 45-degree angle ensures your legs don’t extend too far in front of your body. You don’t want to over-stride out of the blocks – you want your legs to be hitting under your body, creating horizontal force.

“You stay down in that drive phase for 20 to 30m. Then you start your transition from your drive phase to your acceleration phase. Then, from about 70 to 80m, you move into your maintenance phase. This phase, of course, is all about maintaining top speed.”

Holding that speed

“When you’re at top speed, when you’re really up and running, you want to focus on hitting the track both vertically and horizontally. A lot of people focus too much on horizontal movement – or extension, as we call it – so they tend to overstride and extend too far behind themselves. But with good sprinting technique you want to focus on lifting your knees and driving down into the ground. That’s the key – you want to be driving into the track, driving down horizontally, rather than clawing at the ground, dragging it under you. This projects your body forward at an optimal angle for sprinting.

“You also need to focus on dorsi-flexion – your upward ankle flexion when you’re at top speed. And you need to get good heel recovery – so when your foot leaves the ground and whips up towards your body, you want that heel moving quickly, almost hitting your bum.

“An aggressive arm drive is also really important. Out of the blocks, arm drive is one of the main things we focus on. When you drive your arm backwards, it forces your torso forward. And if you do that torso angle correct, then everything else should just follow.”