How To Stay Low When Sprinting | Horizontal Force Production
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- čas přidán 30. 09. 2021
- Nearly every sprinter has heard or been told that a key to faster acceleration sprinting is to “get low”. Learn why in this video on sprinting and speed training.
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How To Train To Get Low In Sprinting
In my opinion, there are a few aspects of training to consider as it relates to achieving lower angles during acceleration sprinting. Here we will discuss both physical aspects of development, as well as skill and technique development.
Sleds & Strength Development
From a physical training perspective, resisted sprinting with sled towing and getting stronger in the gym are foundational if you want to make significant changes in your ability to get low.
Using sled sprints in your training will help you achieve greater trunk and knee flexion angles if performed with the intent to do so, meaning that you need to both use the sled and also intend to sprint with more aggressive angles while pulling the sled. You can use either a waist or sled harness, but a waist harness might be preferred.
The study titled Impact of Harness Attachment Point on Kinetics and Kinematics During Sled Towing by Bentley, Atkins, Edmundson, Metcalfe and Sinclair stated:
“Previous researchers have highlighted net horizontal impulses and propulsive force as being key to achieving high acceleration, as such it would be seen that the waist harness is more suitable when training for the acceleration phase of sprinting. It seems apparent that the kinematic alterations caused by the waist harness made the line of action more horizontal, resulting in greater net horizontal impulse.” - IMPACT OF HARNESS ATTACHMENT POINT ON KINETICS AND KINEMATICS DURING SLED TOWING
By using a sled with a load that causes around a 20% velocity decrement and a waist harness, we can create an environmental constraint that encourages us to generate our force production in a more horizontal manner, while also allowing for us to feel what it is like to sprint with greater hip and knee flexion.
Over time, we might be able to achieve both physical and skill oriented adaptations that can help us sprint faster without resistance. From a physical standpoint, we know that sled towing can improve power output and countermovement jump, and I personally believe that sleds can cause tissue adaptations in the muscles and tendons of the legs.
In the gym, getting stronger in large ranges of motion will help lay a foundation of strength that can support your body as you sprint in these more aggressive positions. Considering knee flexion angle at touch-down is related to one’s ability to direct force horizontally into the ground, building strength in positions with an acute knee angle makes logical sense as a general stimulus that should be included. This could be done with a deep squat, a high box push step up or rack step up, as well as performing lunges with maximal knee flexion. While these general exercises might not cause any direct improvement in your ability to sprint, they will help lay a foundation of strength and range of motion access which can then set you up to perform sled sprints more effectively.
References
Relationships between ground reaction impulse and sprint acceleration performance in team sport athletes, Naoki Kawamori, Kazunori Nosaka, Robert U Newton; pubmed.ncbi.nlm.nih.gov/22531...
Technical ability of force application as a determinant factor of sprint performance, Jean-Benoît Morin, Pascal Edouard, Pierre Samozino; pubmed.ncbi.nlm.nih.gov/21364...
Effect of Velocity-Based Loading on Acceleration Kinetics and Kinematics During Sled Towing, Bentley, Ian; Sinclair, Jonathan K.; Atkins, Steve J.; Metcalfe, John; Edmundson, Christopher J; journals.lww.com/nsca-jscr/Ab...
Impact of Harness Attachment Point on Kinetics and Kinematics During Sled Towing, I. Bentley, S. Atkins, C. Edmundson, J. Metcalfe, J. Sinclair; www.semanticscholar.org/paper... - Sport
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Hey Cody, great comprehensive video as always. Was just wondering what sled you use for training. Thank you
For horizontal projection at start, it’s more about projecting your hip forward, and then your knee and torso angles will be natural.
If you focus on torso and knee angles, you are mimicking the angles, instead of getting to it in a athletic natural state
im a simple man
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Great video. The forgotten man of sprinting, Maurice Greene, was an absolute master at staying low and transitioning into top speed whilst staying relaxed.
They’d better not forget Maurice. The LL cool J of track and field.
He was explosive
since some viewers might not have a standard track or a pair of spikes, I'd like to point out that it's impossible to reach optimal angles to aply horizontal force on slippy grounds. Grass without spikes, coal track without spikes are good example of this: it's impossible to reach optimal horizontal force, so "training" aceleration on these might even be deceiving
I was thinking about just this issue recently. Ordered some studded football (soccer) boots a few days ago, so I can practise acceleration on the field near me, as I can get to it more often than the track. Hoping they'll allow me to train a bit lower at least.
@@ChrisPT for sure they will allow you to do that! I'm from Brazil (we play soccer every day here with this kind of boots, so I can tell you). They do hold you perfectly on the grass and you won't slip at all. The only extra thing spikes could do for you is to hold your feet in dorsiflexion because of the hard plate and pound the floor harder (usless on the grass). Summing up, studded boots will do the job and you will be able to work on your acceleration form (horizontal force) efficiently
Wear cleats.
@@namesake7139 That's what we were talking about but in the UK we call them studs or football boots
@@ChrisPTohhhh. I understand thanks for clearing that up
Super informative! Thank you a lot, Cody!
Great explanation!💪🏿
I love the evidence based position. Thank you..,been meaning to add sled runs in
Thanks Rishi!
This YT channel is gold for sprinters
Thanks for watching!
Your videos are very helpful
bro this video came out at the right time I'm so bad at accelerating I need to get better at it
Thanks athletes X
As always! Thanks for the content Cody!
Seriously enjoyed this video Cody, you're an absolute boss at deciphering the literature! Thanks a million 💪🤝
Thanks Seamus! Really appreciate the feedback
@@ATHLETE.X do you have any videos on starting stance/position for sprinting off track away from the blocks?
@@seamusmccartney5872 not specifically. I’ve talked about blocks, but haven’t made a stance specific video. I’ll try to incorporate that in the future as it’s something I’ve been thinking about lately.
@@ATHLETE.X looking forward to it!
Thank You 🙏🏼 ❤🎉
Excellent video Cody, many thanks. Just to pick one thing, I liked your tip about how sometimes it's easier to keep the torso angled down if the head is in a more neutral position
Thanks Chris!
What is the differences between drive phase and excelleration phase.?
@@kathleencook3060 If you mean acceleration, they're the same thing
@@kathleencook3060 it’s very technical. The drive phase consists of the first 10 to 14 steps in the 100 meters. It entails intentionally driving the knees out in front of you and striking the ground back. The acceleration phase is what follows the drive, it entails transferring of the momentum gathered to your full speed. You’ll see sprinters rise up from them Drive position, and increase the frequency of their arm stroke. This acceleration occurs to around 50-60m where most athletes hit their top speed. From here, you maintain that speed to the best of your ability
Thank you so much Cody.
The only description that makes sense.
Keep up the great work.
I am off to do some real training for the 100m.!
Sir, the issue I'm facing is my relative lower body size and strength (sp. posterior chain) is much higher than the upper body, my legs turn at 5 Hz. Vertical without using arms is 28" but using arms is only 35". The upper body can't keep up with the lower body force and turnover speed while sprinting. May you please provide the fix to this issue? I would be glad to hear that from you.
Thanks for this video! I have trouble with my shin angle being almost vertical during the start. Any thoughts on how different types of resisted sprints can be used for acceleration? I'm wondering if I should invest in a sled (and studded/cleated shoes if on grass) or just use hill sprints.
Use sleds
What if i combine those with elevated split squats and heavy sleds would that make the progress better and faster?
So in blocks should you still look a little upwards or just keep your head down looking at the ground ?
So maintain a bent knee during the start?
Whaty about running up the hill? Will it achieve the same affect?
Great video and a great flag !
🇺🇸
Thanks Bacon!
I feel going too low wouldn't effect the time you have to re orient your limbs because when that happens you catch yourself. That "catching" is when your hip flexors drive your leg far enough ahead to create enough vertical force. So if you could get your legs that far ahead, you have enough time get it at the proper position. Going too low means you don't enough vertical force and so if you continued like that, you would fall.
20% of their weight is ideal weight for the sled? Is that what you're saying? Thanks
How would you calculate the weight that would give 20% reduction in sprint time? 20% of bw?
Thanks so much, Cody. What about using a parachute instead of a sled? Is there a difference?
Good question, and maybe I should make a video on this. The nature of the resistance they apply is different, but I think both have their uses. Sleds are more useful for overloading acceleration since they apply load from the very first moment of the sprint, whereas parachutes have to deploy. Also the faster you go, the more air resistance the parachute encounters, so it gets harder to sprint with the faster you sprint. Sleds being gravity and friction based have a more static load effect that doesn’t change much based on velocity.
@@ATHLETE.X Oh that makes a lot of sense. Thank you 😊
@@ATHLETE.X I'd love a video on this! I still think parachutes have their place, especially on a windy day.
Can a hill replace a sled or is a sled the better choice..........thank you
It's about magnitude and not direction. However it's about the magnitude of HORIZONTAL force (which is direction, but it's the net result and we must look at the magnitude of horizontal force you know), and for that people need to get to a low angle. Legs should be at a low angle, because they are what produces force, but since every part of our body is attached to other parts, to get legs to a low angle, people need to get the whole body to that angle. Basically it's about putting the center of mass in that position and everything else will follow it. There are guys who sprint at more vertical angles and they may accelerate faster only because they produce more force in general and that necessary horizontal part of the whole force production is bigger than somebody else's. Tho if that guy could get to a lower angle, he would run faster because he would get more force that is required to accelerace horizontally (this is exactly what's happeninig in sprinting, people gain horizontal acceleration til they hit top speed)
As for the fact that sprinters show higher horizontal forces at top speed. Force changes how bodies move, it accelerates or deccelerates them in certain directions. If no force is applied, an object is gonna move in the same manner (either moving somewhere or staying at the same spot). At top speed sprinters can't accelerate to a higher velocity (it's their limit as we've established). No acceleration means no force is required. However there is some braking force when sprinters put their legs in front of their center of mass (so they don't apply 100% vertically, when the leg is in front, some of that force is oriented horizontally), and also some air resistance. But in the latter part of ground contact phase, the center of mass goes in front of the leg and this results in the leg not applying force 100% vertically again. Some of that force is gonna be oriented horizontally and that's gonna be propelling force (so now there's an equilibrium and that's how one maintains top speed). But notice, this is not pure horizontal force. It's just vertical force at an agnle. So I guess the correlation they've fould is misleading becasue it's just more vertical force,that faster sprinters have, resulting in more horizontal force when vertical force is applied at an angle. This can be further backed up by the fact that horizontal force is only needed to keep going and not accelerate the body at top speed.
You didn’t have to write all that you could just say it in short form. 1. You have to project your body and hips forward if your torso is forward and not your hips your in trouble and you won’t be attacking the ground behind you you’ll be attacking it in front of you which is a no no for speed. 2. Dont think about
Your lower leg when accelerating just attack the Friday’s at the angle your at and propel your self forward. Some people shin angles will open up a bit but that comes with practice. top speed you never go 100 percent once you get to top speed you want to relax while being powerful. and top speed is not just vertical force like you said it’s a bit of horizontal. I’m still learning about sprinting and I’m only 17.
@@Josepowerzoro It’s a good detailed explanation for people who are curious on the science. If u don’t wanna read, move on
Yeah what about hill sprints?
Great video. Needed this.
If my sprint drives are a little slow and my strides are 8 steps to 10m, would this help fix that.
Also when driving out the blocks should the aim be slow and powerful or quick quick quick.
I would focus on being powerful more than fast or slow frequency early on. Your body will sort out the stride frequency as long as you do not force it. Sleds & contrasts will definitely help you 10 meter acceleration.
@@ATHLETE.X thanks, I was just looking through my runs and whether I cued powerful or just fast the times were the same. But faster freq slightly effected technique. Will focus on powerful knee drives. Peace
Respectful sir My feet go sideways what i do plz comment sir
So essentially, optimize trunk flexion while maintaining proper hip alignment?
Pretty much. And let your posture rise gradually each step until you become naturally upright.
I also think think having strength in deep split leg positions helps. Both so you can physically handle the forces as well as have the confidence to put yourself out there a bit more without stumbling or falling.
Can I use a tire as a sled, planning to attach a rope with a tire and putting the rope around my waist and sprint with it
Many famous sprinters have pulled tires in their training 💪🏽
Your upper core and your lower core must be strengthen in order to hold angles.
👏🏾👏🏾
should I wear spikes when i do sleds?
You have to
Is there a way to learn low heal recovery during drive phase? I keep cycling my legs during that phase
Drag ur toes
Do rolling starts and drag toe to reinforce muscle memory, when in blocks, try not to drag foot but leave a little room from the ground.
How do I increase my broad jump?
Get stronger & more powerful, work on your technique (including arm action, projection angle, leg recovery & repositioning, landing), don’t get hurt, repeat. Don’t just mindlessly jump, make sure you put effort into sensing how you’re moving and making adjustments. Video yourself, watch good jumpers of similar build and how they do it, and see if there’s major differences. Stuff like that.
Hi man from Italy, i appriace this video. I bought your 8 weeks off season 100m training program, and i'm in Fourth week now, my ask is: 2 times track workouts at week only now? then you increase track workout?
Thanks man i love your training program!
Thanks for picking up a program! I program it that way because personally I always get hurt if I sprint more than 2x per week. I know a lot of people who had the same experience. Since the programs are pre-built, I try to make them as safe as possible so people don’t get hurt. If I was working with someone 1 on 1 and they recovered very well, then I’d have them sprint more often.
@@ATHLETE.X Thanks for answer
Hey Cody what is your 100 m time with no disrespect I’m just curious because you look speedy bruh 😂
His 100 meter is 10.66 I believe
i saw U
Where at
The real question is how fast can you run?🤔
You’re born with it or without it