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Explode out of the blocks

Coach Tony - Sprint Coach

Push off hard with front leg to create an exploding movement of the body. The first step of the back leg should reach past the start line. The front leg should be fully extended. Drive the opposite arm of the back leg … Continue reading →

Posted in Block, block starts, Starts | Tagged 100 meter, arms, block start, faster, forward, sprint technique, sprinter, track | Leave a reply

Back straight

Coach Tony - Sprint Coach

The back should remain in a straight line.  The head should be slightly tucked in and eyes should be focused at a point about 3 feet in front of the start line.

Posted in Block, block starts | Tagged block start, body position, sprint mechanics, sprinter | Leave a reply

Core Development Tools

Coach Tony - Sprint Coach

An Ab wheel can be used to concentrate on the core area. A Plank/AB Exercise Pad  can be used to provide comfort to your arms while performing front and side planks. Pull Up Ab Straps to be used with a … Continue reading →

Posted in core development, core training | Tagged core, core development, core exercises, sprinter | Leave a reply

Core Development

Coach Tony - Sprint Coach

A strong core is important for any athlete and especially for sprinters. Core training can be performed on a daily basis or at least 2 to 3 times a week.  One of the best ways to get in a core … Continue reading →

Posted in core development | Tagged 100 meter, biomechanics, core, sprinter | Leave a reply

Sprint Drills

Coach Tony - Sprint Coach

Sprint Drills should be performed at the start of practice. The athlete should perform each drill for about 20 meters  and then walk back to start. The sprint drills teach good form and also provide a dynamic warm up to … Continue reading →

Posted in Drills, Training | Tagged sprint drills, sprint mechanics, sprint technique, sprinter, warm up | Leave a reply

Sprint Drills

Coach Tony - Sprint Coach

Basic Drills for Sprinters: “A” Skip Drills “B” Skip Drills Butt Kicks High Knees Backward Run Carioca with High Knee Cross Over Dribbles “A” Switches

Posted in Drills, Training | Tagged 100 meter, drills, sprint drills, sprint mechanics, sprinter, training | Leave a reply

Energy used for each sprint distance

Coach Tony - Sprint Coach

Percentage of energy system used for each sprint distance: 100m              5-10% aerobic       90-95% anaerobic 200m            15-20% aerobic       80-85% anaerobic 400m            30-40% aerobic       60-70% anaerobic 800m            50-60% aerobic       40-50% anaerobic … Continue reading →

Posted in Energy, Energy Systems | Tagged energy, energy systems, fast, faster, runner, sprint mechanics, sprinter | Leave a reply

The Three Energy Systems

Coach Tony - Sprint Coach

There are 3 energy systems that runners have to be aware of and each system has to be trained a specific way. The 3 energy systems: ATP – PC (Adenosine Triphosphate Phosphocreatine) or referred to as the Power system (phosphagen)  … Continue reading →

Posted in Energy, Energy Systems | Tagged 100 meter, energy, energy systems, sprinter, track | Leave a reply

Hips up

Coach Tony - Sprint Coach

The hips should be raised above shoulder level. The angle created with the front leg should be 90 – 100° and the angle of the back leg should be 120 – 130°. The toes should just touch the track and … Continue reading →

Posted in Block, block starts, Starts | Tagged 100 meter, block start, forward, hips, lean, shoulder position, sprint technique, sprinter, track | Leave a reply

Place the Hands

Coach Tony - Sprint Coach

The hands should be placed along the staring line a little wider than shoulder width apart. The thumb and the index finger of each hand should be split wide and aligned along the starting line with the other fingers curled … Continue reading →

Posted in Block, block starts, Starts | Tagged 100 meter, block start, fast, faster, hands, legs, sprinter | Leave a reply

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