SPRINTING

Over a set distance identified by cones, sprinting forward, then back.

Set the body before starting in a relaxed stance, spine is long from the crown of the head to the base of the spine.

Begin the movement by driving arms and legs powerfully, elbows bent moving parallel to the body, legs are moving forcefully driving the knee in an upwards direction.

Keep the spine long and the chest in an upward and forward direction without excessive curving in the lower back (Lordosis).

Keep the head straight and still, eyes focussed in the direction of movement. The head is an extension of the spine.

Each foot strike (the foot hitting the ground) is quiet and brief, and occurs at the ball of the foot.

The movement is as smooth, fast and fluent as possible.

Movement can be performed individually or in pairs.

BENEFITS
BENEFITS

Move quickly

Identify the concept of acceleration

Technique

Spacial awareness

Proprioception

Balance and control

Coordination/Rhythm

Ability to receive kinaesthetic feedback and adjust

Work cooperatively

Observation skills

BEGINNERS ADVICE
BEGINNERS ADVICE

Begin relaxed and 'explode' from this stationary position. Sprint as fast as achievable.

Consider the key points above.

CHALLENGE
CHALLENGE

Increase/decrease the distance depending on what the intention is (explosiveness, sustaining speed/technique).

Aim to increase focus on the required body positions mentioned above.

Work in pairs, allowing one student to provide feedback.

ADJUSTMENTS / WHAT TO LOOK FOR
ADJUSTMENTS / WHAT TO LOOK FOR

It is important to maintain technique.

Collapsing into the hips, and not lifting through the spine.

The long spine should be maintained, however with the increase in speed, the chest naturally moves forward but this movement is generated from the hips.

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VIDEO: Sprinting