As with any human motion, an athlete first needs to accelerate whether he/she is walking, running, or sprinting. This starts from the bottom (ground contact) making the foot and ankle (support systems) a prime factor for first step acceleration. Keep in mind; the strength and mobility of the foot will determine the level of speed and efficiency for which the first step occurs. Most of the time we are asked how to apply these coaching cues to a sprint so we will address this topic.
- The Ankle Stretch Reflex
- Minimize the total time of stretch reflex between the ground contact phase and toe off phase of movement and you will maximize the power of the first step. Take the back foot in a 40 yard dash start for example: If you can cue (back ankle in the “locked” position) and train an athlete to have great ankle mobility while having a “stiff” strong ankle, you can decrease the athletes’ stretch reflex time and thus initiate a faster first step into the acceleration phase of a sprint.
- Arm Action
- To initiate the first stride into a sprint or run you must simultaneously initiate an arm action. This mean the right arm must move forward very fast to quickly force the left leg into a forward motion acceleration stride. Once the arm and leg reach the controllable end range of motion, the right arm will rapidly fire backwards (stretch reflex), thus making the left leg fire rapidly downward (stretch reflex) and behind the athletes’ center of gravity. Therefore, cueing a powerful arm action stretch reflex will greatly increase the power of the first step acceleration stride.
- “JUMP OUT”
- Saying this very loudly to an athlete prior to a sprint will stimulate his fight or flight response within the body. This response may increase adrenaline, a powerful chemical that will increase heart rate and deliver more nutrients to the muscles faster. This will allow for muscles, especially the gluteal muscles, to more powerfully contract and directly increase the speed of the first step in acceleration.
**For complete instructional videos on exercises that can enhance the acceleration stride and more sign up for our BPSU online university and attend our Level 1 or Level 2 Workshops @ http://www.bommaritoperformance.com/workshops/bps-university/