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100m USAIN BOLT SLOW MOTION ART OF SPRINTING FASTEST MAN

OleEej keEe

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SprintsMax velocityRunning form

Usain Bolt and other elite sprinters are shown in slow motion, highlighting their running form and stride mechanics.

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2 people recommend this

What commenters say. Recommended to demonstrate proper hip flexion, high knee lift, lateral foot strike, and torso stabilization during top-speed sprinting.

@NoHelp7189in r/Sprinting • Recommends

On “What’s a good way to fix this knee bend?”

…r way you can think of sprinting is to think of your body like your house. You want to travel outside your house by having a big, efficient stride with both hip flexion in the front and hip extension in the back. But you must always return home, and home is directly underneath your hips. Here is Usain Bolt showing what sprinting should look like: [video Exercises: 1. Toe extensions (sounds weird but it works). Put a 5-25 pound plate on the ground and try to lift your toes underneath it 2. Sit-ups with knees >90 degrees to emphasize the hip flexors (I noticed his knee drive could be a bit better) 3. Hamstring curls to shift his mechanics from anterior dominant (over active quad…
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@NoHelp7189in r/Sprinting • Recommends

On “form check”

Your knees are too low (which is called having a lack of hip flexion) which is significant for numerous reasons. For one thing, your glutes are inhibited by tight hip flexors, making you have a less powerful stride and less range of motion (which is less efficient): [video . You stand up almost immediately, which signifies that your acceleration is over: [video As you continue running, your gait should start to get more narrow and with less external rotation of the legs: [video . These problems are probably the result of a mostly sedentary lifestyle involving sitting, studying, watching tv, and similar. At this stage of your life, simply going to the gym will not let you o…
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@sprintcelin r/Sprinting • Recommends

On “Should sprinters be making abs and back muscles explosive or stabile?”

What do the trunk muscles do during sprinting? They stabilize the torso, timing its rotation, flexion and extension with a series of isometric contractions. Watch the athletes in this video. The best way to train this is with exercises that force the trunk to hold steady positions under load, like deadlifts, one arm kettlebell swings, loaded carries, and ab wheel rollouts. link to this video
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@NoHelp7189in r/Sprinting • Recommends

On “Toe off and Foot strike”

Isn't that second guy you 💀 I've been practicing keeping the lateral part of my foot activated and keeping it aligned under my COM, as oppose to just focusing on the big toe and medial foot arch. You can see Usain Bolt has a pronounced lateral ground contact. I also believe focusing on maintaining toe strength and alignment relates to the dragging movement in a B-skip, something Noah Lyles focuses heavily on. Bolt: [video Lyles: [video
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@NoHelp7189in r/Sprinting • Recommends

On “Corrected tech - Progress?”

Hi, hope you don't mind my advice. What I feel is that your knee drive is fine - if you were at the 70m top-speed portion of the race. In other words, you are not existing in your acceleration phase long enough and are sort of running in place at a speed much lower than your true top-speed. Look at this video of 2 top starters: [video Their knee lift + torso lean actually gives them more than 90 degrees of hip flexion (which is about what you have currently) at the start. Now look at this video of Usain Bolt: [video . Here he has about 90 degrees of hip flexion, but it's achieved much later in the race after already having accelerated for at least 30 meters. You'll want to practice…
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@NoHelp7189in r/Sprinting • Recommends

On “Form Advice”

For top speed I would start with creating a high knee lift by strengthening your hip flexors: [video For acceleration your issue is high shin angles, partly due to having a heel that is not elevated. I would do 5-10 pound toe lifts + calf raises to develop the strength of your arches and hamstring curls to create more knee bend: [video In general you have a knee dominant movement strategy where you recover your trail leg by swinging/kicking the shin forward, instead of driving with the psoas muscle of your hip. When doing squats or leg press, try to emphasize the glutes instead of the quadriceps, and also include more hamstring and adductor/abductor work. Do weighted sit-ups and sidewa…
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@NoHelp7189in r/Sprinting • Recommends

On “Seeking advice (40yd Dash)”

…o strengthen the hip flexors. If you do squats, you should emphasize more of a hip hinge and feel tension in your glutes as oppose to your quads. You have high shin angles (based on the last video you posted on your profile) leading you to project force upwards instead of horizontally. Here are two videos I use to demonstrate good mechanics: 1. [video (The start) 2. [video (Top speed) You also seem to cut your drive phase off at about 15 yards, when in reality top sprinters continue to accelerate up to 60 yards. Lastly, your arm swing has a side-to-side motion since you are coming from a Football background (I assume). Sprinting is about keeping your legs close to your center of mas…
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@NoHelp7189in r/Sprinting • Recommends

On “What can I work on, and what's going well?”

Well I meant that fixing the foot problems will lead to better achilles usage, because the foot muscles will be able to receive energy and transmit into the achilles. Yes, your elbows are coming past your ribs and the arm is held extended vs tuck in to your chest. Here's two examples: 1. [video 2. [video I would improve your forward lean by doing sit-ups and lat pull-downs, but practice never hurts. Accessory exercises are key in sprinting. You don't want any weak links in your kinetic chain
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@Burtssbeesin r/Sprinting • Mentions

On “My 13.8 100 meter 😢😢”

Your upper body seems kinda out of control and swaying back and forth. You don’t oook relaxed at all. And then your stride. Watch this link to this video Compare to your stride. You’re supposed to strike under your body, you’re striking pretty far out in front. https://preview.redd.it/w027nbzd8daf1.jpeg?width=1179&format=pjpg&auto=webp&s=31da77aa5abda1403511194e7d78c279e1ca0d09 This was the best I could do frame by framing your vid. But you can prob see the difference. It’s slowing you down a lot for a couple of reasons.
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@NoHelp7189in r/Sprinting • Mentions

On “Form check”

Okay so you need to shift your center of balance over one foot a time. This will cause your head and shoulders to oscillate from side to side. What you are doing right now is running like Forrest Gump or movie actors like Tom Cruise, where your head stays still in the midline of your body: [video [video Your right leg/foot is externally rotated, meaning that your foot is pointed outwards. This also implies that you are not going through a full range of motion in your hips, which has the following consequences: 1. Reduced efficiency 2. Less tendon reflex utilization 3. Larger moments of inertia / longer lever lengths, reducing stride frequency 4. Increased injury risks due to…
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@NoHelp7189in r/Sprinting • Mentions

On “Finished last in both 60 and 200 by a large margin how do I improve ? Don’t want to be last place anymore 😅”

If you could post a video of you sprinting from the side, it would be easier to examine your technique with more depth. What you should do is watch videos on sprinting technique and exercise science to learn about the fundamentals and what pro sprinters do. [video Based on what I can see, here are things I think you can work on: 1. Keeping the toes and knees pointed forwards, instead of externally rotating (pointing outwards like a duck) 2. Developing the hip flexors, glutes, spinal erectors, hamstrings, and obliques so that you have a more neutral body position. Currently it seems you are stuck rotated to your right side, and your left leg has less range of motion (knee doesn'…
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@NoHelp7189in r/Sprinting • Mentions

On “Do yall think my knee drive is too high that affects my time”

Perhaps. We're really aiming for this I feel: [video and this: [video If you remember, Usain's big problem was his backwards lean in his early days which was solved with core strengthening exercises. So that is the standard I'm going by here
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