Cody Bidlow explains the fundamental mechanics of acceleration, focusing on posture, shin angles, and force application.
Acceleration capability is a major determining factor of those who can sprint fast and those who cannot. Many sprint races or field sport games are decided in part due to a disparity between competitors' ability to accelerate. Here are some basic coaching points for acceleration sprint mechanics.
1. Center of mass rises each step: The ultimate goal of acceleration is to reach top speed, which exhibits a very upright sprinting posture. As such, each step of the acceleration must be accompanied by a higher center of mass than the previous.
2. Stride length and stride rate (frequency) increase with each step: Once again, in an attempt to reach the highest speeds possible, stride length and stride frequency must increase in unison. This will come from continued, aggressive force application into the ground, and not from reaching or overstriding.
3. Arms and legs strike down and back: To ensure that one is applying enough horizontal force to the ground to overcome inertia, the athlete must aggressively strike down and back with the arms and legs while acceleration. This will help project that athlete up and forward into, eventually, an upright maximal velocity sprint position.
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