Properly Sprint
Sprinting is a type of short run where the intention is to move from beginning to finish as fast as possible. Sprints are run anywhere from 100- to 800-meter distances. Increase your mobility and speed by using a proper starting position and sprinting technique. In track and field events, starting blocks are typically used for getting into a starting position, but for training or for exercise, starting blocks are not necessary. Always wear a good pair of running shoes and sprint on a level surface with adequate traction.
Instructions
1. Get into starting position. Position your feet hip-width apart. For an upright starting position, place your dominant foot forward and place your other foot about three foot-lengths behind you.
2. Bend your knees and push your rear end back so your torso is leaning forward at an angle and your lower body muscles are tensed and poised.
3. Bend your elbows and point the hand opposite your dominant hand forward and the other hand backward. (Alternately, for a lowered and more poised starting position, you can extend your non-dominant foot even farther back, lower yourself more, and place your hands on the ground with your arms straight.)
4. Keep your head at the same angle as your torso, and look downward, just in front of you.
5. Push off with your dominant foot and enter a sprint.
6. Cup your hands slightly but keep them relaxed. Do not make fists. When raised, your arms should be pumped high, but your hands should never go higher than your cheeks. When lowered, your hands should never go farther back than your hips.
7. Run by continually propelling yourself forward with your toes. Do not run flat-footed or on your heels. At the point of a fully extended stride position, the leg in back should be straight while the leg in front is bent with the knee raised. When raised, your foot should point upward slightly. Your foot should land flat and, as the other foot comes around, the heel should lift up for pushing off with the toe.
8. Run so that your arms are pumping opposite to your legs. Keep your arms at a strong 90-degree angle and held parallel to your side. Your torso should lean slightly forward, in line with the angle of your back leg when it is fully extended.
9. Breathe deeply and rhythmically as you run. Exhale at every other arm-pump.
10. Let your body naturally and gradually slow down after you pass the finish line.
Tags: starting position, your arms, your hands, angle your, place your, with your, your dominant