Sportshuddle.com's Track & Field "Ask the Expert"
I need suggestions as to how to improve times in sprints (200 and 400) and on development of relay teams. ------Frank Bacon, Webster Groves High School (St. Louis)

Arbogast: Improving time in the sprints is a function of three things: a consistent and explosive start, proper conditioning of fast- and slow-twitch muscle fibers and understanding the mechanics involved in the sprint stride. The full sprint event is a combination of an explosive phase, an acceleration phase and a stride/speed maintenance phase. Additionally, the long sprints (400 meters and 800 meters) have a large component of aerobic conditioning not found in the short sprints from 50 meters to 200 meters. This question deals with a combination of short (200) and long (400) sprints.

A consistent and explosive start, the main part of the explosive phase, can be evaluated by a coach or a coach-athlete on videotape. Critical points include an efficient and accurate placement of the blocks to utilize the dominant leg as the main driving lever; explosive arm action to drive the body forward and low and force turnover in the stride; and a low, horizontal body lean to allow the line of force to propel forward off the blocks for the first three to five strides. Then come up like a "boat on plane" during the acceleration phase. Sprinters make up time on the ground -- not in the air -- so maintaining ground contact for propulsion during the explosive start is critical and a great reason to emphasize quick arm action in the first two strides, along with a short step coming out of the blocks.

Plyometrics, depth jumping (bounding), sprint harnesses and Olympic lifts are most commonly used for building an explosive start. Each can help in its own way. The placement of these workouts is left up to the coach, depending upon when competitive efforts are placed, but in no case are they done more than twice per week.

The acceleration phase takes over from the explosive phase and emphasizes the mechanics of the sprint stride. Paramount in importance is the understanding of three things in sprint form: arm action (especially when driven down) governs the leg action; the foot must be dorsiflexed (toe pulled up toward the knee); and the forward motion of the foot in the sprint cycle of the leg should be halted when the inside of the ball of the foot crosses the plane of the inside of the opposite knee (driving the foot down instead of overstriding forward). The sprinter maintains a positive angle forward during this phase, which puts the footplant in a "pawing" action when it hits the ground under the center of gravity. Any planting of the foot beyond the center of gravity must result in a braking action and, consequently, slower times.

Drill and instruct the sprinter to cycle the arms downward rapidly and with a short stroke, keeping the feet driving as well. Run with the toe always pulled up in a dorsiflexed position to "pre-load" the calf muscle for explosive footplant and ensure the sprinter drives the foot down when the foot cycles forward to the opposite knee, keeping the plant at the center of gravity and eliminating braking action.

The final phase, stride/speed maintenance, differs slightly when you concern yourself with the longer sprints, but in short events, the athlete focuses on relaxing the upper body by keeping the jaw slack, shoulders low and arms efficiently driving down, maintaining a stride frequency. The sprint stride includes two components: stride length and stride rapidity. Stride length is a minor component as we encourage a shorter driving stride in the sprints to keep propulsion effort positive and reduce "float" time in the air. But stride frequency during the stride/speed maintenance phase comes from continuing arm action downward while focusing on upper-body relaxation. The foot is still dorsiflexed. Visual focus now extends beyond the finish line.

Condition and train for this phase with rolling starts and accelerations under the eye of a coach and/or tape. Key points should be aggressive pawing action from the dorsiflexed foot, relaxed but authoritative downward action to the arms, a positive body lean through the line and a focus that extends 30 meters to 50 meters beyond the finish. Plyometrics also help in this phase by increasing the range of motion through which effective power can be transmitted to the ground, in effect lengthening the pawing contact time but keeping it efficient.

Finally, the long sprints necessitate an interval, roughly 200 meters or more in length (depending upon the distance from 400 meters to 800 meters), occurring right after acceleration, which is known as a float phase. Key points during this extended interval are a slightly longer stride length (adjusted by driving the arms slightly longer as well as down), a focus on relaxation and a smooth and flowing efficiency to the stride. This is maintained until the stride/speed maintenance phase takes over during the terminal part of the long sprint -- the last 100 meters of the 400 meters or the last 200 meters of the 800 meter.

Development of relays stems from having multiple sprinters who know their individual jobs, strengths and weaknesses. Provided a sufficient amount of coaching has been given to sprint mechanics, coordinating a relay team involves placing the athletes in their optimal positions depending on relative strengths, working on passes (open/closed) and elimination of errors. Each relay requires different coaching and instruction (i.e. the 4x100 meter uses exclusively closed exchanges, whereas the 4x400 meter could use either, depending on coaching style and athlete preference). Then there are hybrid relays, such as the medley, 4x200 meter, and distance medley that vary in style from coach to coach.

In the 4x100 and 4x400, the most common of relays, placement, or order, of the athletes is critical to producing the fastest times. This is accomplished by evaluating the pros and cons of having each individual in each position. The 4x100 requires two good curve runners, one of whom must be able to start safely and the other who must be able to take and give the pass. One athlete will be running a straight and taking and passing, while another runner must be able to close the race and be a competitive battler.

In the 4x400, the psychological aspect of running in the lead or coming from behind adds to the drama, and that must be taken into account. In a 4x100, a strong starter is always a first priority for leg No. 1 because a false start in high school is a disqualification. This runner should be strong at giving the baton as well. Many coaches consider running their fastest athlete down the backstretch on leg No. 2 in order to extend the zone they run in -- accepting the baton early and giving it late, so the runner is able to run 110 meters to 115 meters. A good curve runner who can take and give is important in leg No. 3, followed by your fiercest competitor, an athlete who doesn't like to lose, in the fourth leg.

A 4x400 should use a fast athlete to get position in the field as passing in a 4x400 will use time and energy. Coaches sometimes place their slowest runner in leg No. 2 to cover their lack of speed and force a faster team to try to overtake and pass in an inopportune position. Leg No. 3 is a runner who can gain back lost ground and put a team in position to win, and the best competitor -- perhaps not the fastest, but the athlete who wants to bring home a victory at all costs -- goes last.

Relay teams have a unique spirit, a togetherness that makes them a special sub-grouping of a full track and field team. The members live and die together and function as one unit. Anything you can do as a coach to foster this close spirit on a tough relay will pay off.