In my years of working with youth athletes as a Strength Coach, one of the most asked questions I get is:
“How can I get a faster first step during my sprint?”
There are many aspects that go into helping improve your first step on your sprint. From my experience and research, I want to give you three areas to work on that will help increase the quickness of your first step. These areas can be developed with the proper coaching and a quality program that is focused on the athlete’s needs. Your training should have a focus in these THREE areas so that you can have a powerful start in your sprint:
1) Being able to achieve an optimal forward body angle at 45º,
2) Having the strength to break inertia with Power,
3) Achieving a big and powerful arm swing along with an aggressive knee drive.
1) Being able to achieve the most optimal forward angle with your body is gained through increased core and back strength. Having a sound program that will incorporate core strengthening and stability to give you a solid understanding of how to engage your core in a static position and use it during dynamic movements. As an athlete, it is essential structure your training program to incorporate core strengthening exercises. This will help the most optimal body angle to increase your backward velocity of the leg during push off and prevent energy from the lower body to the upper body.
2) The strength a Sprinter needs to break inertia at all levels is one of the most important areas that most races are either won or lost. Every Sprinter needs to have progressive strengthening program that will focus on the basic strength movement which will include variations of the Hip Hinge, Olympic lifts that will progress the athlete, Plyometrics that are geared to develop the athletes reaction time off the floor and power from the floor and Flexibility of an athlete’s hips and shoulders to help increase range of motion which will lead to increased power production.
3) Having a progressive program that will put these areas together to help a Sprinter develop, then it is the job of the athlete to transfer them into the race. Most short races are usually won at the start and that is why it is one of the most important parts of the race. With the right amount of practice using the blocks and having the right body lean out of the blocks the athlete will be able to use all they have learned to produce a powerful arm swing and knee drive. will help any sprinter with having a good start.
As Sprinter, you need to use the tools at your disposal to help you develop every area of strength and power so that you can be successful with the start and the race. Without having the right guidance it would be extremely challenging to progress on the track. Always look for a coach that will not only motivate you but will give you the correct progression to lead you to your goals.
