Prepared by : JOE TIAN LAI

Basic Mechanics of Running Running differs from walking in that, when running, the athlete only has one foot in contact with the ground at all times. However, in both running and walking events, the athlete must maintain a balanced and upright posture.

Getting Into Proper Running Form 1. Take a Hips Tall position with your trunk and head directly above the hips. 2. Let arms hang loosely at the sides of your body. 3. Close hands loosely with the thumbs up. 4. Lean forward slightly; bend ankles until body weight is centered on balls of feet. 5. Bend arms; bring hands to top of hips forming a 90-degree angle between lower and upper arms. 6. Keep head in a neutral position, looking forward, with facial muscles relaxed.

Lifting Knees/Driving Arms 1. Lift heel and push off with ball of foot. 2. Bend leg at knee and drive it forward. 3. Bring foot forward under knee. 4. Strike ground with ball of foot while bringing the foot back under the body. 5. Swing the arms forward and back with no help from the shoulder muscles. 6. Stop hands at midline of torso at the top, and at the back of the hips at the bottom, shortening the angle slightly on the upswing and lengthening the angle slightly on the downswing.

Drills for Teaching Starts Partner Push Drill Reps: 8x3-4 steps Purpose Develop arm and leg drive Allow coach to evaluate efficiency of athletes start Teaching Points 1. Take proper set position. 2. Coach stands in front of athlete, with hands on athlete s shoulders. 3. On command, athlete dives explosively into a fully extended position. 4. Coach provides resistance and support.

Stand-up Start Drill

Reps: 8x30m Purpose Develop acceleration at the start Increase strength and power of start Develop explosive movement Teaching Points 1. Take Hips Tall position. 2. Step power leg forward; bend at knee as much as possible. 3. In set position, bend forward from trunk. 4. Bring arms in position opposite legs. 5. On command, drive arms and legs, attaining maximum acceleration.

Push-up Start Drill Reps: 8x5-10 steps Purpose Improve arm strength and coordination Increase reaction time to start command or sound of pistol Teaching Points 1. Take regular push-up position. 2. Lower knees to track. 3. Move power leg forward. 4. Move rear foot about 12 inches behind front foot.

Start Phase
Starts are explained in the section titled Starts. Accelerating Phase The accelerating phase is achieved by driving or pushing with the drive leg. This requires a forward lean, which is directly proportional to amount of acceleration. Remember that acceleration does not mean speed, or fast; it means the rate of increasing speed. 1. As drive leg is driving or pushing, free leg is also driving low and fast to place the foot under the body s center of gravity. 2. Heel recovery of drive leg is low coming out of the blocks. 3. With each step, speed increases until top speed is reached 4. Each leg is driven powerfully until it is fully extended. 5. Vigorous arm action is maintaining balance, rhythm and relaxation.

Maintaining Momentum Phase The maintaining momentum phase is achieved by combining basic mechanics with the speed attained in the accelerating phase. 1. Drive knees up so thigh is parallel (horizontal) to track. 2. High heel recovery is maintained as drive foot leaves ground. 3. Maintain tall posture, with slight forward body lean from ground, not from waist. 4. Swing arms forward and back vigorously, without rotating shoulders. 5. Keep feet flexed, toes up.

Faults & Fixes Sprints

Errors

Correction

Drill/Test Reference

Arms and shoulders twist and rotate.

Keep torso parallel to the direction athlete is running.

Practice while running on the spot. Sit on ground, legs stretched in front, and do arm movement.

Athlete is not running in upright position.

Make sure drive leg is being fully Bounding and strides. extended (push off).

Athlete is very tense with fists clenched, facial muscles scrunched, shoulders up high.

Practice running relaxed; emphasize proper breathing.

Practice relaxation and breathing techniques.

Athlete weaves in lane.

Feet should be parallel to lane lines.

Run on lane lines and between pylons.

On Your Marks The foot is placed up to the starting line but not on it. The feet are about shoulder width apart to obtain a good balanced position. The weight is distributed so that about 2/3rds of the weight is on the front foot.

Bend the knees and lean forwards. Arms synchronised with the legs - in this case left foot forward and right arm forward Back, neck and head in line Remain motionless

Crouch 4 point Start

On your Marks Place the leftt foot behind the line Place the right foot behind the left Remove the left foot and place the left knee adjacent to the right ankle The toe of the left foot should be turned under Hands should be slightly wider than shoulder width Arms should be straight but not locked at the elbow The fingers must be behind the line The fingers should form a bridge, with the thumbs pointing towards one another When viewed from the side the shoulder should be above the start line The head and neck should be in line with the spine

Set Hips raised to a position slightly higher than the shoulders There should be an angle of 90 degrees at the front knee There should be an angle of 120 degrees on the rear knee When viewed from the side the shoulder should be above the start line The head and neck should be in line with the spine Remain motionless

Lari pecut memerlukan seseorang berlari sepantas mungkin dalam jarak tertentu (dekat) yang memerlukan tenaga yang tinggi iaitu sistem tenaga anaerobik. Faktor yang mempengaruhi kepantasan ialah kekerapan langkah dan panjang langkah. Dalam pertandingan, acara lari pecut menggunakan teknik permulaan gaya dekam.

Fasa permulaan Permulaan Gaya peluru: i. Berdiri di blok, rapat kepada garisan ii. Blok hadapan diletak 2 tapak dari garisan permulaan dan blok belakang setapak dari bahagian hadapan blok hadapan iii. Letakkan kaki di blok iv. Lutut kaki belakang segaris dengan tumit tapak kaki hadapan v. Ruang seluas buku penumbuk

Permulaan Gaya Sederhana (Medium) a. Blok di hadapan berada 2 tapak dari garisan permulaan dan blok belakang 2 tapak dari bahagian hadapan blok hadapan b. Lutut kaki belakang segaris dengan tumit tapak kaki hadapan c. Ruang seluas buku penumbuk Permulaan Gaya Panjang (Elongated) a. Blok hadapan diletak 2 tapak dari gaaris permulaan dan blok belakang 3 tapak dari bahagian hadapan blok hadapan b. Lutut tapak kaki belakang segaris dengan hujung tumit kaki Hadapan c. Ruang di antara 2 tapak kaki adalah seluas buku penumbuk

Kedudukan Tangan, Kepala Dan Leher a. Kedua belah tangan lurus dan dibuka seluas bidang bahu. b. Ibu jari dan jari penunjuk dibuka luas dengan jari-jari lain rapat di antara satu sama lain, diletak di belakang garis permulaan. c. Kepala dan leher didongak, mata pandang ke hadapan

ii. Fasa Sedia a. Badan diangkat dan condong ke hadapan b. Kedua tangan lurus menahan berat badan c. Kaki belakang hampir lurus d. Kepala pandang hadapan

iii. Fasa Berlepas a. Lutut belakang digerakkan ke hadapan dengan pantas serta tahap rendah b. Kaki hadapan diluruskan sepenuhnya c. Dimulakan dengan larian /pecutan dalam jarak 30 60 meter, kedudukan condong ke hadapan dan akan berubah d. Jarak langkah juga turut bertambah dalam fasa ini e. Tahap kelajuan maksima atlet akan ditentukan oleh tahap kuasa dan kekuatan ototnya serta bagaimana kelajuan dapat dikekalkan

Iv. Fasa Penamat a. Faktor yang paling penting untuk menamatkan larian ialah untuk berlari 10 m lebih dari jarak larian sebenar. Contoh :- Larian untuk larian 100m, pelari haruslah berlari untuk 110 m. b. Atlit akan terus memecut serta mengekalkan kelajuan melintasi garisan penamat. c. Tonjolkan bahagian torso (badan-dada) ke hadapan d. Bahu diangkat dan tangan ditarik ke belakang

An analysis of the 100m shows that the fastest period of the race was from 60m 80m, which Bolt ran in 1.61 seconds. The fastest part of the 200m was from 50m 100m, which he ran in 4.32 seconds. The slowest part of each race was the first section. The first 20m of the 100m took 1.75 seconds, the first 50m of the 200m took 5.60 seconds. Click here for the full analysis of the 100m and the 200m.

The world records for mens Look at the average speed for each track events are: of these events.

100m 200m 400m 800m

9.58 19.19 43.18

If you wanted to create a new event (2009) in which the fastest average speed could be achieved, what distance (2009) would you make it?

(1999)

1:41.11 (1997)

1000m 2:11.96 (1999)

1500m 3:26.00 (1998)

A list of all records can be found here The biomechanical analyses for the Berlin events: 100m, 200m and 400m.