The key to acceleration is PROJECTION!

It doesn't mean anything, its a buzz phrase that is grossly overused. It means to send your hips (COM) down the track horizontally, rather than standing up part way. So from the blocks, or a couched start, your 'hips' (which is roughly also COM) should ideally move directly horizontally out away from the blocks down the track with out prematurely rising up. [video

…the track, we would do a-skips or high knees with an emphasis on keeping the knees high. Medically, I would coach them out of movement patterns that are more likely to produce injury, such as having a forward trunk lean on ground contact, which lengthens the hamstrings and puts them in a mechanically disadvantageous position. Reference videos: [video [video [video [video 6. Sprinters often do heavy squat variations to improve lower body force production, with some specifically aiming to improve the glute muscles, while others controversially feel the quads are as important, at least in the acceleration phase of sprinting. While some people claim lifting weights makes you sl…