Sprinting

1. Stand with your feet hip-width apart and distribute your weight evenly on the balls of your feet. Keep your arms bent at approximately 90 degrees with your hands relaxed.
2. Position your body with a slight forward lean while maintaining a tall, straight spine. Draw your shoulders back and down, away from your ears.
3. Begin with a driving motion, pushing off with one foot while bringing the opposite knee up toward hip height. Breathe rhythmically, inhaling through your nose and exhaling through your mouth.
4. Swing your arms in opposition to your legs, driving your elbows back powerfully. Keep your shoulders relaxed and avoid excessive rotation in your upper body.
5. Strike the ground with the ball of your foot directly beneath your center of gravity, not in front of your body. Maintain core engagement to stabilize your pelvis throughout the movement.
6. Extend your hip, knee, and ankle joints fully during the push-off phase to generate maximum force. Exhale as you push off the ground.
7. Focus on quickly bringing your recovery leg forward for the next stride rather than overstriding. Keep your ankles stiff upon ground contact to effectively transfer force.
8. Maintain a high cadence with quick, powerful steps rather than reaching for longer strides. Hold your head in a neutral position with your gaze forward, not down at your feet.

Important information

• Warm up thoroughly with dynamic stretches and gradually increasing intensity before reaching top speed to prevent injury.
• Keep your hands and jaw relaxed while running—tension in these areas wastes energy and can negatively impact your form.
• Drive your arms back more than forward, as this creates more power and helps maintain proper running mechanics.
• Avoid heel striking during sprints as this creates braking forces that slow you down and increase impact on your joints.