Do This To Sprint Faster - Hammer Action Of Legs In Sprinting Technique

If you want to sprint faster, you need to learn how to swing your legs like hammers to apply large forces into the ground.
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Sprinting performance is based on an athlete's force production capabilities and their sprinting technique. A forceful athlete who lacks skill will not run as fast as possible, nor will a weak athlete who has a sufficient amount of skill.
If you want to improve your maximal velocity sprinting speed, it is imperative that you learn how to sprint with good sprinting form. This video by Cody Bidlow will help you hone in on an important aspect of what it takes to run faster.

[@officiallxsky5073]

I’m doing 100m, 200m, and 400m events and this was by far the best advice I’ve gotten.

[@ATHLETE.X]

Thanks I hope it helps you!

[@fahidafzal9253]

Me too

[@markysharky1238]

I am seven and I can run 100 m in 15 seconds 400 m in one minute.

[@sasorihasthesauce3122]

@@markysharky1238 that's pretty good dude

[@normalhumanz7569]

@@markysharky1238 nice bro

[@wokesmith1078]

Realest advice I’ve ever gotten. This man knows what he’s talking about

[@king-qi2ks]

Keith Omane-agyei well yeah because it’s gets your form good

[@sarahboyd6154]

God bless you, Jesus Christ loves you! I would love to share the gospel of Jesus Christ if you if you would like💗😊😘

[@sarahboyd6154]

THE GOAT God bless you, Jesus Christ loves you! I would love to share the gospel of Jesus Christ if you if you would like💗😊😘

[@mindopotato3876]

@Keith Omane-agyei no

[@crackhead3602]

Okay but why tf am I still slow af in my dream?! 🤣

[@Yuno08888]

lol

[@azizkirke1089]

Fax I literally can’t move in a dream😂

[@All_for_one100]

Im so glad I'm not the only one dreaming about this.

[@tomedwards5910]

I’m a beast in my dreams. Leaping buildings with ease.

[@oofyeahyeah9848]

I always get chased in my dreams and I CANT FEEL MY LEGS THE SECOND THE CHASE STARTS

[@camcookies5390]

I took more notes than I would for any homework on this.

[@tyronickel8195]

Cam Cookies can you send them to me ? instagram maybe @y__a_h ty if you do :D

[@suwe1472]

@@tyronickel8195 did he send it to you?

[@tyronickel8195]

@@suwe1472 nope

[@vybzsport]

In order to apply the amount of force to the ground needed your arms has to to swing bigger during your drive phase "hammering" at the ground, that's how you apply controlled force. Coming out of your drive phase your arm speed has to change keeping the same range of motion swinging pass your hips... (Former pro runner, now certified lvl 1 coach)

[@ATHLETE.X]

Hey Bally thanks for sharing. That makes a lot of sense.

[@matthewfrancis9237]

Bally do you have any recent coaching videos? Always looking to learn and the newest strength or conditioning video you have posted is like 5 years old. Thanks in advance.

[@vybzsport]

@@matthewfrancis9237 Just now seing this, those vids were more so for my reference and not so much of a teaching aspect.

[@theblessedone.]

@@vybzsport So are you supposed to whip your hip through out the whole race?

[@brandonhousworth5839]

This instructional video has taught me more about sprinting than any of my high school coaches have or anyone else as a matter of fact. Thank you Cody!

[@517BA]

Totally agree…more in 12 minutes than any track coaches …combined.

[@MelindaColden]

watching humans or animals sprint at full speed in slow motion has something beautiful about it i love looking at it

[@tylerandrews6016]

Good video but cmon Athletex Athleanx 🤔

[@xxsidmontana5534]

What I was thinking 😭

[@justshmoove]

Funny, I thought Jeff had hired another trainer at first.

[@blackenigma6777]

He’s smart because people will type in athletex when they are searching for athleanx and his videos will get found more

[@matandahan2434]

Same thing bro

[@limitlesslenn7612]

If you check his channel about page you can see he created the channel in 2014. I dont know if you can change names or if he has.

[@ATHLETE.X]

Become a Member: bit.ly/3sWnqZ1 Training Programs: sprintingworkouts.com

[@legendstewart7964]

Do u practice at mcc

[@AE-ix2iz]

ATHLETE.X I am quick within 30 ish meters yet I rapidly decline afterwards. I also have relatively small glutes considering I’m one of the fastest guys on my rugby team. Sounds like my technique is the issue and your tips would fix both problems

[@vickyjageerdar1122]

Sir my 50 m timing is 5.98 and i am 13 year old.my 100 m timing is 10.40 how i can down my time and what diet should i have to take

[@naturegh1588]

This video is really good to help me out

[@emanuelneagu14]

@@vickyjageerdar1122 you're so quick, I can barely do 50 m in 6.5 sec and I'm 15... and on 100m?!! I don't think I can get less than 14 seconds...

[@mauricefisher9066]

I was skeptical at first but this video teaching and illustration of the method behind this principle is a game-changer. We're all use to the ankling sprint drill/front leg shuffles but this video has led me to develop a new drill to progress it to this hammer-striking principle. Thanks for the research and video.

[@craigg.957]

Great stuff here! Thanks for all the videos Cody!!

[@geoffreyfaltot1006]

Still the best advice on training sprinting I have found thus far. Worked for me last summer. Will continue to follow this sort of plan and strategy..

[@etashroy1387]

Amazing video!!Not a sprinter but technique videos like these always help me in my sport!

[@ibrahimabakar6063]

I really appreciate this high quality information that you are giving us. I am having the exact same problem you are describing here, I push of the blocks and accelerate well but when I try to transition into upright sprinting , everyone gets ahead of me . I’m gonna try to learn this.

[@kingfit7739]

Had to subscribe for this one! thanks homie 🙏🏾

[@tripaloski_6971]

Really good advice, I'll make sure I'm not striking straight down next time. Since I was small, I've always been the slowest sprinter of my friends, hope I won't be below average anymore.

[@AZUKAR36]

Thank you for this video man 🙏🏻

[@Effectiveworkouts101]

Always been helpful since starting my coaching journey I tent to use this information towards my training program and technique to improve on.

[@flowmotion_2]

I'm gonna apply this to the back stretch of my 400m

[@yahirmacario7613]

Same

[@k4life642]

Great content. This is one of the best explanations of proper sprinting technique that I’ve heard.

[@andrewhyte7484]

Awesome Video Man. Thank You

[@MKyriakakis]

Thanks for another fantastic instructional Cody, really helpful stuff and you’ve managed to articulate the whip the hip concept in a way I’ve finally understood from at least a theoretical perspective. Coincidentally, our national masters track and field championships start on Friday here in Melbourne, Australia - so fantastic timing. If you have any special advice for dinosaurs like me, 59 year old trying to break 13, I’d love to hear it. The programs are naturally geared toward young guys and the volume is way beyond me, so it’s tricky to find a progression that will build strength and speed but not lead to injury. Cheers, Mike

[@ATHLETE.X]

Hey Mike! Thanks for stopping by. I really like the 3 day rollover approach for masters athletes or those like myself who work full time plus train. Basically, every 10 days you want to hit an acceleration session, speed session, and speed endurance session. There’s no requirement on when to work or how much work to do, instead you base it on how you feel and only do what you feel you can safely recover from. In season, it might be something like 6-10x 15-30m for acceleration, 3-6x fly 20 or 30’s for speed, and 3x80-120 for speed endurance. My general approach is to train when I feel ready and motivated, and otherwise rest/recover. If you’re burnt out, don’t make it worse by forcing yourself to train. Instead, train when you’re motivated and it’ll end up being more fun and probably more effective.

[@StephenBoesch]

This guy does know what he's doing . These are effective techniques. I lack the strength to do these fully but even a partial incorporation is helpful in my middle distances.

[@MadSUPANOVA]

Greatest example is FLO JO..she definitely had a controlled technique. Complete balance in her form. Especially her arm swings, it's fascinating..not all the way up or back. Shoulders swings have alot to do with more drive forward. Can see it with Flo Jo. And having a strong core also is a must. I swear Flo Jo arm swings... it was as if she was chopping slicing through the air

[@meatlebouea4203]

Yeah. Plus, she ran like a guy. So did Marion Jones, Carmelita Jeter. Front side mechanics works.

[@trinidadrodriquez876]

Ok

[@ty21st]

This is great, very informative

[@tanhuulusoy]

Your Channel is incredibly informative, i love it. I recently got into running (because of a test that im training for) which im really enjoying and this channel is perfect for it

[@cj2006mccall1]

I have seen a lot of videos.... This one helps where I need. Thanks!

[@maxnelson8499]

So incredibly helpful, super great screen presence

[@mulaminato5065]

Bro this video is so good 🔥

[@kkobwatchin]

EXCELLENT training video. What to some may be beating a dead horse, to me his presentation of a concept via two or more examples is more easily absorbed. He's taken a concept I was told (not taught) by a successful coach of "clawing the ground" and turned it into "whipping the hip" and "hammering the ground"...two principles that are more easily understood, envisioned, and attainable. Thank you from a very astute...track-and-field-wise...62 year-old starting a "comeback" to high-level USATF Masters competiton after being a collegiate distance runner and sprinter in the 70s.

[@KILLERGHOST237]

Just subbed thank you I leave to boot camp next month this will help out a lot

[@richardtaufi14]

Great advice thank you awesome video

[@copkuhn8648]

Good morning athlete x very insightful tutorial

[@BodyTrust]

Clear, direct, no b.s. advice or chitchat. Thanks!

[@jonnyscottdavies]

Thanks for having a scientific explanation on this movement been looking for a video on this for a long time now! As I’m currently focusing on this movement and strengthening my hamstring. Ran 11.21 at my first meet

[@androod6211]

Great explanation! Thanks.

[@buckethatboy6731]

Does anyone else watch these before school athletics carnivals?!? 🤣😂🤣

[@72yearsand90]

Ye I just want to beat this kid who’s competitive and thinks he’s the best

[@arijohn4138]

@@72yearsand90 lol!

[@timmy4312]

@@72yearsand90 hwo did it go?

[@speedstreak914]

What in the blue hell is an athletic carnival?🤣😂🤣

[@andyfelegie1804]

Found this to be very beneficial. Amazing tips and great way of explaining ground contact force

[@ryderpollack5501]

This really helped thank you

[@user-gw6bz9nl2u]

Maurice Greene is an absolute master at hitting the ground like a hammer, just watch him in front how his foot strike and you'll see what I mean. I want to share with you some of my personal experience. Last month I realized my biggest mistake and omission. I've always known that my ankles and calves are weak compared to other muscles, but I don't really understand what's going on. When I sprint after the first 10-15m I start to touch the ground with my heel and because of that a lot of energy is lost and because of that my speed endurance is never been good and to compensate this lost power I extend my arms from the elbow. Last month I started doing calf raises 4x15 with 1 minute rest between 2 times weak with 120kg. now I do it with 320 kg. and my sprinting technique immediately changed dramatically. Now I run higher, I have more endurance and I don't extend my arms from the elbow and my stride length has improved a lot. Once I start doing fast sections I'm sure the times will come and I know it and feel it.

[@Music-my7kx]

If only I saw your videos when I was a teenager... You rock!

[@E4zyp34zyl3m0nsq33ZY]

good video !

[@jz5005]

Love this logical explanation.

[@krisw7625]

Excellent video

[@shandytorok259]

Great video bro, I'm a mid distance runner, but I will do these drills, thanks!!!!

[@SpacCadet-ou4gg]

The cops still got me

[@jeffmax2941]

I respect this guy he works hard on sprinting and coaching

[@AdonisWorshiper]

Thanks dude

[@philmccluskey2063]

the voice of reason. excellent

[@stephenwilberrealtor6902]

Super great in helping me visualize. We do those dribbling drills but I never put the two together. Front side opening up and leg whip was just an exercise until now. Excellent

[@MrTrackman100]

Another great video. I'll incorporate the Hammer and Whip idea next w/o. Are you coaching? Hope so!

[@danielm.m.7654]

Best sprinting video of humanity really. Id only emphasise that acceleration phase is something apart from it, that leads you to it

[@coach4hunnid768]

Thank you

[@masongardner3559]

hey mate awesome video keep it up but i just have 1 question what is your 100m and 200m times keep the awesome training vids i love them so much

[@lukepark7692]

Yo this is great

[@Charles_double_C]

Thanks I have football try outs tommorow and im trying out for tight end

[@MrCtrack12]

Another awesome video. It seems like there is benefit in doing certain technical exercises prior to sprint/technical drills , but most would be sprint training before the exercises. Curious to know what are a few good exercises that could be done prior to sprint drills without risking injury?

[@thebryanjohnston]

Yeah this guy is a genius. Should have 1M subscribers. By far the best sprinting info on KZbin.

[@ATHLETE.X]

Appreciate that a lot man. Thanks for watching!

[@benfergusonishere]

Hey Cody! Thanks for the video! Quick question, what is the best way to learn to keep your hips down in the start? I find that I tend to break my form in the start by bending at my hips when I try to keep a low angle in the start. How would you suggest to overcome this?

[@rishiramkissoon6976]

Thx and I def did gain alot. I think I have been hammering the ground with loose, dorsiflexed ankles, expecting the stretch tomaintain stiffness. I will dorsiflex AND keep ankle stuff to claw ground. Had I not been working on this for a year I would NOT have been able to envision the whip, but now I can. Out of my sessions only 10% of runs achieve that whip feel-like a single leg dolphin kick back that just happens to swipe floor as you move forward. I noticed the ground strike does not feel heavy, ankles/knees feel less stressed and I feel like I am floating. Holy Grail lol. If my torso angle, hip tilt, dorsiflexion and feet pronation are of, it fails. It usually takes me most of session to get all those in line. OS now I know that whip is what end goal-I can adjust warmup and session goals to achieve that. Thank you

[@chrismcvay7056]

Thanks

[@goldbrick2921]

Wonderful

[@Nick-dq5fo]

Hey athlete.x I don’t know if you read comments or will see this , but I was wondering what you recommend to get your joints and muscles, especially shins and everything ready for full on sprint training coming back from a long period of inactivity. Thanks

[@simonyamaral5090]

@ATHLETE.X Hello Cody, I have watched several of your videos and I find all of them interesting. Of course sprinting is very complex, so many aspects are important, but I want to ask you your opinion about the efficiency of a few exerccies mentioned below: 1) double leg vertical jump from 1/4 squat position (with lets say 90 pounds) (2 reps at 100% explosivity per leg) followed by single leg jumps from 1/4 squat position (2 reps per leg) followed by a jump as if you wanted to dunk without any additional weight or with maximum 5-6 pounds medicine ball 2) attach an elastic loop band to your ankle, place the foot with the band around it exactly next to your other leg and push back as explosively as possible), the range of movement could be of about 60-70 cm, basically not more than your foot stays behind your center of gravity while you are sprinting. Another variant would be to push back a 5-6 pounds (or heavier??) medicine ball. I would suggest 2-3 sets of 4 reps for each leg. 3) single leg hip thrusts (in addition to single leg glute bridges) followed by single leg broad jump (possibly from a few steps acceleration) 4) single leg 1/2 romanian deadlift (with heavier load) followed by one step in romanian deadlift position and then a single leg jump from 1/2 romanian deadlift position with no more than 20 pounds. 2-3 sets of 4 reps per leg. Thank for an answer

[@randomperson4527]

This is some good information, I’ve been doing this while sprinting without even realizing it lol

[@makueythedub3247]

What did you do? Was it like a cycle of your legs quickly back to your butt?

[@paulgill3672]

Great stuff, Cody, thanks. If only I knew then what I've learned now . . . . . :-)

[@joemama-bv4mg]

Can you do a video covering track spikes

[@sialhashimi4121]

Yo could you do a video for team sport training covering football, soccer (football) and basketball

[@doudleyJ]

Popping the thighs up/hammering the ground is great, better than knee up Great video thank you

[@yenice3652]

What do you think of one legged deadlifts?

[@Cojolo]

I'm running the 4x100 at state this Friday and this helps a lot. Hopefully we'll be able to hit 42s

[@Cojolo]

@@lysandrabw1672 thanks!

[@BagoGarde]

Great stuff , do you only talk about sprint , it would be great if you could venture in endurance runs.

[@yonwick]

🔥🔥🔥

[@marksapyta6074]

You have some training programs on your website. Which program would you do if you run the 100M, 200M and 400M for your High School team. They have my son running the 4x100 and 4x400 each meet and alternate between the 100M and 400m. He always runs the 200M. Need some guidance. Great video by the way! I will work with him pre-season next year and I would like one of your 8 week programs.

[@3kmanny538]

Is there any workouts for this ?

[@africaRBG]

Donovan baileys 1996 gold medal win is a great example of this. The guy was literally stomping the ground

[@ATHLETE.X]

Yeah it is! Talk about smashing the track hahah

[@gbizzle201]

Lol I run like that, i swear it makes me exert more force

[@sinking1902]

He has asymmetric stride length, so does Bolt. A lot of sprinters do.

[@jsgg7735]

Hi there! Make more content like this.

[@SlyFunkyMonkey]

When i run, i jump more than run. I'm going pretty fast, but basically jumping

[@richardwallace1958]

You get it. After watching this video I had to subscribe. I used to sprint back in the day. I would split my training into two phases. The first several weeks I focused on flexing the hips and bringing them up. Strength and power routines were done to accomplish this motion. Things like using a multi hip machine focusing on hip flexion, walking over hurdles, double leg jumping over hurdles,.. point was anything I could do to increase my strength and power to bring the hips up. It became very second nature to lift my knees after focusing on this movement. I would do this for about two months. Then the fun began. I would transition into focusing on "hammering". Just bring with such force the foot down to the ground and whipping the hamstring through. It was like I had an extra gear. I would regularly walk away from guys on the track at any distance, 100M, 200M 300M, 400M. I remember guys would ask me what am I doing to get that extra gear. All I would focus on was putting more energy down to the ground. My speed improved dramatically.

[@ciskjelagermaker]

Hello Cody, first of all impressive videos. I have never trained sprinting in my life but love to watch your videos as I love the bio-mechanics and science behind running. I have a question for you, I am 27 years old and was wondering if I am too late to improve my 100 meter sprint. Despite never training in anything regularly and with no prior track field experience, last November I did 2 x 100m races with official electronic timings of 12.28s and 12.26s. Would you think its possible for me to achieve a mid or even low 11s 100m sprint.

[@ATHLETE.X]

Thanks a lot for the comment & for watching! I think it’s perfectly reasonable to assume you can still get sprinting. Considering you ran low 12’s without training, you’re certainly capable of something in the 11 second range. I’d start with a couple days per week of capacity & tempo work (as discussed in my endurance video), paired with some basic strength & power work as discussed in my strength & power video from a couple months ago. Over time, you want to progress to faster reps, harder surfaces (such as from grass to track), and from running shoes to spikes. Also, lifts should progress toward more powerful and explosive lifts. 3-4 days of training each week total should get you started in a safe manner, and in due time you’ll see how you respond and can adjust training accordingly.

[@Leonidas-eu9bb]

well explained. But doing it unconsciously is another thing. I also think this active hammer action is only possible if the opposite recovery leg actively starts a powerful hip flexion at the same moment. If the timing isn't on point one leg has to wait for the other wich kills most of the impulse. Furthermore a good hammer leg action is only possible if the recovery phase prior was also good. Mastering this cycle is so important. Most slow athletes try to push/feel the ground. This leads to a bad/slow leg recovery by killing the SSC in the hips. The result is a bad next stride.

[@3DHDcat]

Good post, I am slow and I'm really trying to feel ground

[@kyriakos2517]

im an 110m hurdler and 100m sprinter and gotta say that technique really helped me! Ty :)

[@makueythedub3247]

So you just pushed the leg back down when the knee came up?

[@Mrwiseguy101690]

Very very very important you have strong hamstrings in the eccentric position like he said. I tried this last year at practice and I ran a lot faster for like a split second before I tore my hamstring. But I also had a strain at the time so I really shouldn't have been sprinting in the first place.

[@makueythedub3247]

Does he mean, cycle the leg quick again? Or pull it down quickly to the ground? Maybe both

[@fungusdickhead]

Do you have any sprinting or lifting programs that you can share?

[@thegoatroadto2002]

I need help for my run up on long jump so thank you

[@Smoothcrimnl]

I’m watching this since tomorrow I have my 200m dash at a track meet, I’m nervous since it’s my first time but I’m kinda excited

[@williamsonzion8206]

What was your time

[@Smoothcrimnl]

@@williamsonzion8206 around 19 seconds

[@williamsonzion8206]

@@Smoothcrimnl oh damn i didn’t know you were a world record holder

[@jbhanehoj]

Boi I've missed your videos. Keep it up!

[@dallasrobinson8993]

What's your best official time for the 60m or 100m?

[@TryingToBeKind]

Fantastic, clear explanation of a sprinting component I've not heard like this before. Thank you!

[@annisaacs6265]

have u ever had acheelies tendonitis? and if so how did u cure it? thanks man.

[@simobeats1565]

You are truly a gift from god.

[@dattatrychinchkar7269]

Best

[@adeomoba-giwa4539]

Running Commentary while training video explains will make the video more lively

[@namesake7139]

"reenacted a scene from Ted Bundy's life" lol!!!!!

[@Cdenormandie0928]

I am a 12 year old and been this helped me greatly I have ran a 5k at my school last year and I was in twentieth place and this year after I watched this and more of your vids I came in Second place

[@mailerz8130]

What was your 5k time?

[@ChrisPT]

Great video, thanks Cody. I like how you've tried to break down how to make the 'hammer action' work in practice, and what can stop athletes from implementing it. I read some time ago about how this is a key aspect of technique that differentiates elite sprinters from others, but it's taken me a long time to make progress on it. Think I've finally getting there now, and my times are reflecting it. My experience is that you have to make progress on other fronts simultaneously or it won't really work, as you allude to in the video (i.e. hip pop, hamstring strength, ankle stiffness etc). Also I've become aware how important ground proprioception is in all this - there's so much precision required to maintain the right foot placement, and as you develop your technique I guess you have to keep re-learning this which takes time.

[@errolpaul8043]

Chris Barnard at OvertimeAthletes has pretty good acceleration and top speed drills. I tried his youtube drills for acceleration and top speed and the results are very impressive. I went from 10 sec across a 77m grass field to 7 sec - no bs. Haven't made my mind up yet on Athlete.X - he's theories are sound but I haven't tried any practical application with results to prove.

[@ChrisPT]

Thanks for the tip about Overtime channel - I'll have a look at the drills. What I like about Athlete X is he breaks down an element of theory and combines it with a variety of footage (sprinting, relevant drills, resistance exercises) rather than pushing one overall training method in detail too much. This allows someone like me who is still a relative beginner to gradually work things out for myself and keep an open mind rather than over-commit to a single approach. I try to follow a range of sprinter youtube channels, though too often I favourite videos then never get round to watching them

[@errolpaul8043]

Welcome bro. I do check Jarret Campisi and Destorm channels for sprint as well but OTA is top due to him giving free stuff (fully explained and demonstrated) for you to test for yourself to see the results. AthleteX is very sprint specific but you get almost no exercises given complete with sets & reps + exactly how to perform them for free. Any good youtube sprint channels you can recommend?

[@ChrisPT]

@@errolpaul8043 I'm subscribed to a few but I don't follow any closely. When I want to research a particular issue I'm more likely to look at whatever articles come up in a google search, then if I have time I'll search youtube as well to see what videos are most on point

[@errolpaul8043]

Chris PT - OK thanks.

[@b_reynolds7403]

Whenever I sprint I have duck feet and knees point outward, any tips to fix this? Thanks Great video as always man very helpful!

[@ATHLETE.X]

It’s probably worth doing some strengthening & activation work on internal rotators of the hip, doing internal rotation with both straight leg and bent leg variations. Also, I’d look to see if your external rotators are excessively tight, hitting them with a roller and some dynamic mobility work to get them to chill out. Lastly, how you cue movement might be exacerbating it. So if you’re trying to push your way down the track, you’ll likely exhibit more external rotation on the ground than if you tried to just punch the ground and get your foot back up into the air ASAP. Pushing leads to excessive ground contact times, and this external rotation could be your body’s way of trying to manufacture a push.

[@b_reynolds7403]

ATHLETE.X thanks a lot man appreciate it very much I will try all of this!

[@chuarh7393]

B_Reynolds maybe you have some overpronation issues?

[@alanfsmith2141]

Thanks for the informative lesson. I just want to comment that the music is distracting. I wonder who would miss it if it were gone and I wonder how others can tolerate it when trying to learn. Thanks again.

[@xxcaptianfloorxx]

Free Game!

[@galaxyamv8428]

I can’t run that fast and I’m still considering trying out for the high school track team during spring 😅