Effective sprint training requires an in-depth understanding of the physiological demands sprinters face as they accelerate and maintain high speeds. This deep dive will explore a study by Dorn, Schache, and Pandy (2012) highlighting the muscular strategy shifts that occur as sprinters increase their running speed. This article explores the findings of their study, discusses the key muscular adaptations, and provides practical implications for coaches working with sprinters and distance runners.

Key Findings
Dorn et al. (2012) revealed that as athletes increase their speed, they shift from relying on the ankle plantarflexors (soleus and gastrocnemius) to the hip muscles for achieving further acceleration. This change occurs around the 7 m/s mark, which is particularly relevant for sprinters who race at speeds consistently above this threshold.

1. Below 7 m/s: The Role of Stride Length
   At lower speeds, up to around 7 m/s, increasing stride length is the primary mechanism for improving running velocity. The soleus and gastrocnemius play a significant role in generating vertical ground reaction forces that propel the body upwards and forwards. This action enhances the time the sprinter spends in the air, contributing to a longer stride.
2. Above 7 m/s: The Shift to Stride Frequency
   As speed increases, ground contact time decreases, limiting the effectiveness of the ankle plantarflexors. The force-velocity relationship of muscles means that at higher velocities, the ability of the soleus and gastrocnemius to generate force diminishes. Beyond 7 m/s, the focus shifts to increasing stride frequency, which is achieved through faster leg swing facilitated by the hip muscles—specifically the iliopsoas, gluteus maximus, and hamstrings.

Source

• Muscular strategy shift in human running: dependence of running speed on hip and ankle muscle performance (Dorn, Schache, and Pandy, 2012)

In this episode our AI hosts provide a comprehensive guide to the 400m hurdles. It's your Introduction to Coaching the 400m Hurdles Masterclass!

We explore the technical and tactical aspects of the event, starting with a breakdown of the requirements for success and drills to help athletes develop them. The episode then details the mechanics of a successful hurdle clearance, emphasising the need for a smooth, efficient sprinting action, both between and over the hurdles.

Finally, the hosts look at the essential elements of coaching the event. Including planning, injury prevention, drill progressions, cueing and more.

Source
Coaching the 400m Hurdles

This episode discusses Athletics Australia's "Strength for Sprinting" guide, exploring the concept of specificity in strength training and highlighting how different training parameters can influence the transfer of gym gains to sprinting performance.

The article examines five key factors: velocity, muscle group, muscle action, direction of force, and joint angle, demonstrating how training must be tailored to these specific aspects to maximise performance improvement. It argues that strength training should mirror the demands of sprinting, emphasising exercises that replicate the high-velocity, multi-joint movements and specific muscle activation patterns required for optimal speed and power.

Source

• Strength for Sprinting - Connecting Gym Gains with Sprinting Performance

Download the full guide with demonstration of the stretches and exercises here

This conversation explores findings published in the journal Advances in Physical Education, examining the importance of hip mobility and flexibility for track and field athletes.

The authors argue that restricted hip range of motion can lead to muscle imbalances and injuries, highlighting the prevalence of injuries in non-contact sports.

The article presents a program of nine mobility exercises and six flexibility exercises, with accompanying images, intended to improve hip range of motion and athletic performance.

This episode discusses a paper by Wolfgang Ritzdorf, Director of the World High Jump Centre in Cologne, Germany, explaining his approach to coaching high jumpers.
He argues that coaches must first establish a technical model for their athletes, then assess whether their personal style hinders or helps them achieve key technical elements. Next, he emphasises the crucial role of reactive strength in determining an athlete's ideal take-off time, which, in turn, informs the technical model selected.

Ritzdorf outlines a four-stage technical preparation programme:
1. Developing general qualities,
2. Developing specific qualities,
3. Developing specific skills, and
4. Technical training.

He concludes that limiting technical training to a maximum of two sessions per week, with a small number of jumps from a short approach, helps to maximise performance and avoid negative changes in the dynamics of the jump.

Source:
Approaches to Technique and Technical Training in the High Jump

Knowledge of muscle fibre types and how they can change is valuable for personalising training programs for different athletes’ goals. Understanding how different training modalities affect fibre type composition can help tailor programs for endurance, strength, power, or a combination of these qualities.

This episode explores the different types of muscle fibres and how they adapt to the training stimulus.

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• Muscle Fiber Type Transitions with Exercise Training

This episode discusses an article written by Dr. Vanessa Thiele and published by the AIS, arguing that coaches should prioritise self-care, as it is crucial for their performance and leadership.

The author explains that self-care is not just about relaxation, but rather any deliberate action taken to support one's mental, physical, and emotional health. Self-care helps to reduce stress and enhance performance, making coaches more resilient and better able to handle pressure. The document highlights three outdated mindsets to avoid, such as viewing burnout as a badge of honour, and encourages coaches to make self-care a daily priority. It emphasises that self-care is essential for coaches to be in the optimal performance zone, enabling them to effectively lead and guide their athletes.

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• Why Coach Self-Care is Essential for Better Leadership

This episode discusses clinical commentary from the Journal of Orthopaedic & Sports Physical Therapy, arguing that runners and coaches should move beyond solely focusing on weekly distance when quantifying and monitoring training load. The authors explain that running distance is only one aspect of training stress and fails to capture the full picture of the mechanical, physiological, and psychological demands of running. They advocate for a more comprehensive approach that considers both external factors such as volume and pace, and internal factors such as perceived exertion and heart rate. The commentary highlights the growing use of wearable technology to measure biomechanical variables during running, which could offer a more accurate understanding of training stress and injury risk.

Source

• Moving Beyond Weekly Distance: Optimising Quantification of Training Load in Runners