Technical exercises for fast running in athletics

Running technique

The technical exercises for the fast running in athletics differ in 2 learning blocks as an integral part of all the sessions.

ATTENTION ! All technical exercises NEED constant monitoring and any correction by the technician; moreover, regardless of the presence or not of the coach, these exercises begin ALWAYS slowly and develop more and more dynamically after the athletic gesture is sufficiently stabilized.

1st phase of the technique for fast running: technical exercises in heating and souplesse

The technical exercises for the fast running in athletics essentially provide for COMPLETE and non-SEGMENTARY specific executions of the gesture; moreover, the sprinter begins to perfect the movement from the moment it is warmed up and supplanted by means of some technical clarifications which are, to say the least, essential and preparatory to the specific complete gesture. These clarifications are:

Advancement of the free limb with the knee slightly flexed (avoiding the pendular action of the leg)
Forefoot contact point (from top to bottom) with the floor
Cushioning and response of the thrust foot, with complete distension of the limb and opening of the tibio-tarsal joint
Positioning of the hips "above the support" and erect bust, also in line with the extension of the propeller limb
Coordinated swinging movement of the flexed arms ...

... all done in smoothness and complete muscle relaxation.

2nd phase of the technique for fast running: technical exercises focused on specific aspects of the movement with EVENTUAL development of extensive resistance and strength

In this phase, the stretches begin to increase in intensity but proportionally decrease their duration; now we are looking for the accentuation of the rebound on the ground and the increase in flexion-lifting of the knees by passing the heel of the free limb under the buttock (not behind it), while the arms continue their parallel oscillation even if slightly more wide.

Alongside the technical learning of the race, some more physical but always SPECIFIC exercises are then added (first secondarily and later with the same importance); these have the aim to point out some details referred to the STEP and intervene in the stimulation of the fast force.

NB : in an advanced phase (NOT for beginners!), They will evolve on the development of extensive resistance and strength, obviously through small overloads such as belts and ballasted jackets.

In track and field, these performances are called "FUNDAMENTAL exercises of training for fast races" and can include some evolutions or elaborations to be inserted ONLY when the athlete shows a sufficient technical-performance level.

Basic technical exercises for fast running

Race kicked back: it is a running action with low advancement in which the knee of the free limb remains low and the foot of the active leg rises behind under the buttock; the torso remains upright and the arms support the movement of the legs
Race kicked below: evolution of the previous one, with greater advancement of the knee of the free limb and rise of the heel under the buttock and not behind
Skip with different interpretations: reduced progress, provides for the elevation of the flexed free limb (in reaction of rebound to the ground with the foot) until the thigh reaches the horizontal position. The foot can rise under the buttock or below the knee, provided that the pushing limb extends completely and the pelvis remains "above" the support.
Sprung race: it is a hyper-run action; the fully extended thrust limb performs a decisive impulse towards the front while the free flexed limb advances with a greater hold of the knee until the thigh is horizontal with respect to the ground. In this way the foot will make a contact on the ground of the forefoot below the knee itself, hinting at a griffé action (scratched). The torso is tilted forward while the arms perform a broad and coordinated movement.

The technical exercises are fundamental to the athlete to refine his running style; they will be followed by exercises suitable for the development of different athletic abilities: speed training and resistance training, further breaking speed resistance, lactic acid anaerobic resistance and aerobic endurance.

Speed and endurance training for fast athletics races »

Bibliography: