How To Sprint Faster By Fixing Your Arm Action Technique

[@product_parade_]

"Do not do that, unless you want to run slow." 😂

[@AthleticPreparation]

For real though! Can't believe people still tell kids that. It's so un-natural

[@AppleLauda_destroyer99942]

@@AthleticPreparation now I know why I'm running 60m in 9 seconds

[@AthleticPreparation]

All about being relaxed, fluid and making it look easy ✊✊

[@AppleLauda_destroyer99942]

@@AthleticPreparation I run 60 meters in 8,72 seconds (PB) and I have my arms locked 90°. As far as I know, I don't full swing, how much would I improve when I avoid these mistakes

[@AthleticPreparation]

Not sure difference - you’d have to run it to find out but I’d say not more than .1-.2 improvement

[@ThatBustedVQ]

Really good info, i was wondering why it was so hard to sprint fast with my arms always at 90 degress

[@AthleticPreparation]

Sagittarius totally! Feels un-natural and awkward , glad it helps 👊

[@mlbeast2574]

I figured it out thanks

[@DDudemann]

Same!!!

[@mactarmarceldiagne695]

Same here, my coach always told me that. Its time to change

[@dianeyessoufou1613]

Some coach's say to lock at 90 degrees from self experience but never know people have diferent styles in sprinting which makes them comfortible and more relaxed during sprinting full speed

[@AthleticPreparation]

absolutley, good observation. Have a model of what's "optimal" - but know that everyone is going to have their own unique style.

[@kennycreamer43]

Running 11.4's, 22.7's and 49's with 90 degree elbows the whole time. I tried this at practice and feel much stronger. Wonder how this will turn out

[@AthleticPreparation]

Kenny Creamer so letting your arms move a bit more felt better than locked @ 90?

[@chinocoffee9565]

Never thought the fingers provide longer leverage too, I just did it unintentionally.

[@Bluechip21]

Nice video I agree with most everything except swinging arms back. It doesn't seem very aerodynamic as an extended arm has to fight much more wind resistance than a bent arm. It also seems to add wasted motion as the arm must complete a full extension as it swings back and then bend all the way up to sub-90 degrees on the forward swing. Why not just coach runners to relax their shoulders when they run while not allowing arms to extend beyond 90 degrees? This running motion feels very natural to me it just takes time to develop the motor patter

[@AthleticPreparation]

Paris Head thanks for sharing 👍 I never coach “absolutes” cuz everyone’s a little different. So I never say full get up to 90 or you have to fully extend out the back. Most the time I just teach them to swing naturally through the shoulder and relax and then good things happen 👍 As far as aerodynamics, that’s probably the last thing I’m worried about. The athletes should just thinking about booking it and applying force into the track / ground

[@Jescide]

Justin Gatlin swings his arms like that but Bolt doesn’t, people look at Bolt’s 90° and assume it’s the best for ALL sprinters. Our coach made us practice with rubber bands and it felt unnatural. With this method, my time has improved greatly and sprinting is actually more natural to me. Thank you.

[@AthleticPreparation]

Jescide Life word! Yea it just felt un-natural and robotic when they use the band and throws you off the rhythm and focus. Glad you can feel the difference too 👊

[@dianeyessoufou1613]

If you look at some slow mo pics of usian bolt you will acualy see that he doesn't keep at 90 degrees till his fongers stair at the ground and gets back to a 90 degree angle

[@TheSkyweasel92]

Bolt actually doesn't lock out at 90. His sprinting mechanics are not perfect but they are very very good. Come on he's the greatest sprinter of all time

[@jenniferthegoat1960]

Thank u this is helpful

[@AthleticPreparation]

Jennifer Ezeoha glad it helps ✊🏽

[@rogue1rogue187]

In your opinion. Is there a difference between open and closed hand sprinting?

[@AthleticPreparation]

Haven’t looked into that minutiae of a difference , at that point I feel we are picking pepper out of fly 💩 and spending too much time on a small detail - whatever helps them feel fast and powerful , yet relaxed

[@BreuckelensFinest]

It's funny bc in boxing I look at the boxers feet placement, balance & movement first. Once this is mastered then the punches come. Great stuff man. Keep up the great work. I love your channel. Salute.

[@AthleticPreparation]

Yea - alot of principles of movement apply across alot of sports. It's funny how if you know the mechanics and how the body works - it will apply to many other things. Great awareness on your part and appreciate the love - Thank you for watching and commenting

[@humanboy395]

Is this the same for acceleration?

[@AthleticPreparation]

Acceleration arm action is a little longer and sweeping and gets tighter into max V like the videos mentions

[@preparatore.atletico]

So true!

[@AthleticPreparation]

@@preparatore.atletico just trying to keep it simple

[@lgtwzrd]

How would you compare Matt Boling arm technique compared to Terrance Laird?

[@AthleticPreparation]

Good idea - haven’t watched them run thought to be honest. Familiar with them - haven’t analyzed their running though personally

[@Leo-yn5fx]

i'm trying to fix this myself. It just feels like i'm going to trip. The drill where my knees on the ground is def a good start

[@AthleticPreparation]

Start slow and the build up to fast while still staying relaxed

[@siddhantkuril7929]

realy nice information #josh i'll definately try.

[@AthleticPreparation]

Put in work! Glad it helps my man!

[@Greg-rj5wi]

Hi in the action of sprinting should you speed up the arms or slow down the arm follow the rhythm of the legs say slowly?

[@AthleticPreparation]

They typically should speed up at same rate and keep rythym with eachother IMO

[@Greg-rj5wi]

Thanks you ​@@AthleticPreparation

[@txpzy5637]

Hey do you do video critiques? I’m a senior in high school I run a 4.57 and my 55m is a 6.78 I want to be a state champ this year in the 100m and I’ll be more then grateful to get critiqued on my sprinting!

[@AthleticPreparation]

Txpzy if I have time to get to it... upload it and tag me in it if you want 👊

[@thomasfuji4917]

Do u have a video or tips for posture? I hunch over a lot while running

[@AthleticPreparation]

ThomasFuji do some drills like marching with arms / medball overhead or out of front of your body 👍 automatically helps fix some posture issues for a lot of my athletes

[@oscarwilson752]

I've been told my arms flail out to the side, do you have any tips on this at all?

[@AthleticPreparation]

Oscar Wilson apply the lessons in the video my man ! Pick your arms up .... They should swing from your face cheek towards the side of the hip / booty cheek we tell our athletes

[@oscarandguitar431]

@@AthleticPreparation Thank you, especially for the fast reply!! I'm wanting to get back into sprinting after a year out and a coach who persistently told me things that contradicted what you have said. 0

[@AthleticPreparation]

Well I promise we only share what we use with our athletes and stuff that helps them ✊ try it and see what feels natural for ya

[@chinocoffee9565]

2:41 This is just the drill or you suggest doing this during first few steps? Because long front arm will open the opposite front leg thus shin angle become vertical.

[@AthleticPreparation]

Yea , during acceleration longer / sweeping more powerful arm action. Punch your knee, don’t want to open / extend the knee in the beginning

[@AvatarNeke]

Drop Your Shoulders Everyone..... You will notice we tense up when when shrug our shoulders and dont relax........... Relaxing when running means Dropping the Shoulders. 👁️ Didnt learn this until my late 20's

[@AthleticPreparation]

Relaxxxxxx 🫡🫡

[@AppleLauda_destroyer99942]

I noticed a front lean by doing the correct arm movement

[@AthleticPreparation]

That should happen during acceleration 🙌

[@sillyvibes5784]

My right hand go in front with right leg .. should I change it ?

[@AthleticPreparation]

uhhh same arm and same leg come up at same time? Def need to fix technique, should be opposite. Hard to tell unless we see what you mean... You can always get your sprint technique reviewed by us...

[@icecoldgamer9482]

Hi, I am a 14 year old kid with a Pb of 12.13 (+0.7) , my arm action is kinda odd because my right arm will swing a bit straighter with an angle of approx 100 degrees, while my left arm swings a little bit to the side (not too much to the side but a little bit to the side compared to my right arm) and the elbow is at 120 degrees something like that. Could you help me out a bit. Appreciate it.

[@AthleticPreparation]

Yea , hard to tell unless we see video A little rotation in is fine , but I’m assuming when you swing back? We do sprint reviews for purchase on our site Lee up the good work tho

[@icecoldgamer9482]

Yeah when I swing back

[@emmanuelluisvictorarespaco7862]

So whats the science behind opening your arms in the back swing? How will it make you run faster vs keeping a 90 degree angle?

[@AthleticPreparation]

Emmanuel Lui Victor Arespacochaga the science is mainly this : Allowing your arms to naturally swing. If you “lock them “ at 90’ it’s forced and can cause you to be stiff in your shoulders and that tightness can affect your sprinting gait, cause you to take shorter strides etc and not focusing on sprinting itself keeping it natural and fluid if you will. So it’s basically just shortens and stiffens your sprinting technique . Keep your arm swing loose yet powerful, it should feel fluid and not forced / tense

[@emmanuelluisvictorarespaco7862]

Athletic Preparation Got it, thank you very much! 😊

[@AthleticPreparation]

Emmanuel Lui Victor Arespacochaga you bet man, good question 👊 keep firing them my way, I’ll answer em

[@sw2236]

The 90 degree arms is not bad technique at all. I operate speed clinics and I am also a 3-time NCAA champion in track and 8-time All-America. I teach my athletes to run with 90 degree arms and to drive their knees accordingly. Naturally, your arms will extend a little on the back end but not much further than 90 degree angle. I have successfully taught a lot of sprinter to maximize their speed with this technique. I like all of your other videos, especially the one with first step momentum, but this particular video I do not agree with.

[@hannahzhou7537]

What do I say to my coach who believe that arms should be locked at 90 degrees?

[@AthleticPreparation]

run your fastest meet running how you run and show him the results. If they are stuck around a dogma topic sacrificing results of the athlete - need a new coach. We can't change peoples minds so I don't waste time trying 🤷‍♂️

[@Gramby.]

Can you make a video on straight arm adjustment?

[@AthleticPreparation]

what do you mean about "straight arm adjustment?

[@maxlionel2]

Athletic Preparation I think he’s talking about running with your elbows not bent

[@SuperDream42]

Funny how when your moving in full speed you don’t have the open arm in the back. Show me an elite (top 5 male or female sprinter) who opens their arms on the back side? The long gate is definitely great for the drive phase. I agree that you need the long gate in the back, but you must get your elbow back and up. It helps maintain high knee lift on the front side. Yes, short chopping arms will create short chopping legs. But I don’t agree with opening the arm on the backside, which you did not perform when you were moving in fast motion. Less arm movement creates a shorter distance with more power.

[@AthleticPreparation]

Jonathan Glass thanks for chiming in man 👍 I too agree front side will be tighter and back side will be more “open” ( more specifically during acceleration) I’m not saying it should stay “open” the whole race. It will naturally “tighten up” but kids shouldn’t be taught / thinking 90 locked elbows while sprinting Also, during the acceleration phase your arm swing will be a little longer / bigger because you want longer levers to swing more powerfully. If arms are too short = less power hence the short choppy strides

[@ddomainessrsls601]

i believe you should more of create a balance where you feel the power in each arm action but still have the hand speed to keep up with your feet

[@AthleticPreparation]

@@ddomainessrsls601 the hands dont matter in my opinion. Your hand's will only move as fast as you generate power from the arms / shoulders. If you "move your hands fast" that means you're just bending the elbow/wrist really quickly which won't generate any power

[@shawnmathew5980]

So the faster the arms the faster the legs

[@AthleticPreparation]

Essentially , yes. Try pumping your arms as fast as you can without increasing leg speed ...

[@shawnmathew5980]

Also need a full arm swing

[@shawnmathew5980]

For a longer stride

[@AthleticPreparation]

Absolutely - full arm swing for increased power

[@shawnmathew5980]

Do u have any tip to make a faster legs

[@sw2236]

The 90 degree arms is not bad technique at all. I operate speed clinics and I am also a 3-time NCAA champion in track and 8-time All-America. I teach my athletes to run with 90 degree arms and to drive their knees accordingly. Naturally, your arms will extend a little on the back end but not much further than 90 degree angle. I have successfully taught a lot of sprinter to maximize their speed with this technique. I like all of your other videos, especially the one with first step momentum, but this particular video I do not agree with.

[@AthleticPreparation]

thats great you had / have success teaching the 90 degree. You SHOULD teach that if you believe it and have results with your athletes. Personally, I have found having athletes think about that causes them to be stiff and robotic so that's the purpose I have with this video, plus watching some of the top sprinters, you'll see a natural arm swing and elbow open and close. You defintley don't have to agree, just justify what you believe, thanks for the comment and watching.

[@sw2236]

Athletic Preparation thank you for the response. I think you may be on to something with the opening of the elbow on the back end of the range of motion. Could I possibly continue to teach the 90° technique but with a slight extension on the back end? I'm all about learning and improving. I'm sure there is more than one way to skin a cat....

[@AthleticPreparation]

Saf Williams totally man... I just try to let the body / athlete to relax and do its thing. I feel if I gave them commands to “stay locked “ or always at 90, it forced them to focus on something and be rigid instead of fluid, powerful and relaxed . There’s a time to teach and get our point across, and there’s time to just let them sprint and do their thing 🤙

[@SuperDream42]

I agree 100% with everything you said Saf. 90 degree arms help produce higher knees, more power and efficient arm movement.

[@Greg-rj5wi]

Hi in the action of sprinting should you speed up the arms or slow down the arm follow the rhythm of the legs say slowly?