Proper Sprinting Form In 3 Steps

Want to increase your speed and develop proper sprinting form? Your just 3 steps away! Olympic Sprinting Coach Ken Harnden has a three-step plan to help you reach your goals, plus tips on how to review your sprinting videos. You'll get detailed breakdowns on technique with slow motion sprinting demonstrations by Mustaqeem Williams, so you can see exactly what proper form looks like.
0:00 Introduction
0:13 HEAD & HIP POSITION
2:01 FOOT-HIP RELATIONSHIP
2:50 LOW HEEL RECOVERY
4:00 TOOLS FOR SLOW MOTION VIDEO SPRINTING EVALUATION
The first step is all about head and hip positions. Where your head is in relation to your body has a massive impact on your sprinting posture and form. A big mistake a lot of athletes make is trying to 'stay low.' This causes the center of mass to move forward and reduces power by causing the hips to tuck. Another common mistake is having the head too high. This causes an over-rotation of the hips and shifts the center of mass back. In this lesson you'll learn what the proper head position looks like for sprinting and tips on how to achieve it.
The second step focuses on ground contact. Where the foot strikes the ground in relation to the center of mass has a big impact on speed. You want to align your forces in the direction you want to go (for sprinting this means down the track). Coach Harnden provides valuable insight on where the foot should land and why it's so important.
The third step centers around low heel recovery. The fastest way from point A to point B is a straight line. When sprinters have a high heel recovery they are spending too much time in the air (and effectively increasing the length of that line). Naturally this leads to longer air time during the flight phase of the sprint which isn't ideal. Athletes that spend a lot of time in the air don't spend much time on the podium. Why? Because speed is stride length multiplied by stride frequency and having a high heel recovery will really hurt stride frequency.
Finally as a bonus Ken talks about what he looks for when reviewing slow motion video of sprinting. These tips work great for athletes and coaches alike.
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[@OutperformOfficial]

Get your FREE Sprinting Masterclass here outperformsports.com/product/speed_primer/

[@TruePhil]

1. nuetral spine and neck 2. lean forward 3. low heel recovery.

[@jhawkq7]

SO Good!! Thanks for sharing this. You can tell he has low heel recovery down by how the toe of his shoes is completely worn off!!

[@OutperformOfficial]

Yes, thanks. The worn shoes are a great sign of low heel recovery.

[@BigSupercast]

The low heel recovery part helped a lot thank you

[@OutperformOfficial]

Great to hear!

[@SWOOP_68]

Excellent breakdown.👍🏾

[@OutperformOfficial]

Appreciate that!

[@JJohnsonJr]

Immaculate explanation. Love this channel!

[@OutperformOfficial]

Much appreciated!

[@user-zf8yp1sx8l]

“ Nice big bowling ball “ 😭💀

[@theknowledgeuniverse6648]

You are the best Sir. Please uplaod more videos.

[@OutperformOfficial]

Thank you, we're working as hard as we can to keep producing top notch sprinting videos. As always, let us know what topics you would like to see and we'll do our best.

[@John-ps2kz]

Excellent video please upload more👍

[@OutperformOfficial]

Thank you, we will

[@RealDealFreel]

When your trying to achieve a neutral head angle, What is the preferred area to look at. I think I have an issue of looking to steeply down or up.

[@OutperformOfficial]

Great question, around 3-5 meters is a good starting point. Film yourself in slow motion and see if your head is neutral in relation to your body and adjust accordingly.

[@landanbullock9650]

A good way of thinking about where your head should be is to think of yourself as a plane taking off. This idea has helped me cut my times down by .5

[@runner1]

Thank you sir!!!!!

[@OutperformOfficial]

You bet!

[@abraham2217]

Thanx man. We humans are built to sprint. But unfortunately we have lost touch with our most functional ability.

[@OutperformOfficial]

Well said!

[@janellewaithe-tn6dm]

Thank you it helps alot

[@OutperformOfficial]

Glad to hear that!

[@footballcentral12]

Thanks

[@mursten_4207]

Great video! dfinetly gonna need this haha! you just got yourself a

[@OutperformOfficial]

Awesome! Thank you!

[@imperialx3831]

You all are working great 👍.Sir how to increase speed in drive phase . I feel like it's the part which is increasing my time

[@OutperformOfficial]

Maintain good posture, do wall drills, practice 3 point starts so you can get quality reps in without the fatigue that block starts introduce.

[@imperialx3831]

@@OutperformOfficial thank you

[@threeparthuman]

Thanks for sharing this... thought kicking up the leg behind the body was a GOOD thing. That just shows how much I don't know as a non-runner 😂😂😂 Thanks so much!

[@OutperformOfficial]

Welcome!

[@Aesthetic_sagar]

So thanks Love from india🙏🏻

[@OutperformOfficial]

Welcome!

[@777kerokeropi4]

My friends say i look goofy when running

[@sandeepkapro5307]

Nice

[@OutperformOfficial]

Thanks

[@portlandteens1901]

I have a track meet on Tuesday and i'm wondering more about the right head position and what angle i'm supposed to be at also how are my feet supposed to reach the ground?

[@OutperformOfficial]

Head should remain neutral (not looking up or down) as this will cause posture issues. For foot contact check out kzbin.info/www/bejne/hKukfpVpaKqMorM

[@MrSidReal]

regarding your second question, how your feet will reach the ground, - unless your track meet is taking place on the moon, you'll be alright!!

[@elenagruber5953]

in many videos, trainers and athletes recommend landing on the HEELS rather than on the toes. i observed that Mustaqeem lands on his toes (at least in the demo videos). what do you recommend in various cases? what are the pro's and con's? thank you! greetings from Austria!

[@OutperformOfficial]

Great question Elena. The actual contact point should be the ball of your foot. However you don't want to point your toes, the goal is to land with a flat aka dorsiflexed foot to take advantage of the stretch reflex.This will reduce ground contact time and maximize speed. Here is are 2 videos that will give you more detail and should help you out kzbin.info/www/bejne/hKukfpVpaKqMorM and kzbin.info/www/bejne/mn-cpHaertqVicU

[@danielkelley7548]

Wow man. This guy oozes “pro”

[@prodtopanga9274]

Hi, ive injured myself a lot lately in track and i sort of like fell forward and like sort of locked up my leg and i think it was cause of my air time like you explain in the video, i feel like im thinking too much about how I want to run and what i want it to look like instead of like flowing while im running. Do you have any tips on how I could prevent injury cause im the tallest on the team at like 6'3 and i know im fast but i feel like i think too much about my form press to hard against the ground and just mess myself up.

[@OutperformOfficial]

Lots to unpack, here are a few tips that should help. 1. You are right, you can't think your way through the sprint. Great sprinting form comes from practicing the right movements and training the nervous system to hit the proper positions without thinking. So pre acceleration drills like kzbin.info/www/bejne/i2Gtm5WDgrmCo9k will help. 2. Fast sprinters are healthy sprinters. Following a sound training plan that includes a good general preparation phase (phase 1) and pre competition phase (phase 2) will give you a solid foundation and prepare your body for sprinting. Check out this plan for some ideas outperformsports.com/sprint-training-program/ Same goes for a good 3 step warm up. 3. 6' 3" is the perfect height (that's actually my height). Definitely not too tall. Remember that the faster person in history, Usain Bolt is 6'5. Follow the steps in the second tip, listen to your body, relax and enjoy the process and you'll be on your way.

[@anandpandey001]

Sir, can i use spike shoes during off-season in 100m-200m

[@OutperformOfficial]

Yes you can although I would reduce the amount by a bit to match the type of training you should be doing in the off season (i.e. more plyometrics, speed endurance work etc.).

[@ayushsinghkushwaha3355]

Tis going to be the first youtuber ever going to like and reply on my comment

[@OutperformOfficial]

You got it

[@sandeepkapro5307]

Good

[@OutperformOfficial]

Thanks

[@tinangina3181]

Well I am doing this for homework lol😏

[@hope_in_christ_alone]

How can I increase knee drive while maintaining correct posture during sprints? I feel as though if I don’t keep my chin down, I end up doing “high knees” or hardly any knee drive at all.

[@OutperformOfficial]

Wall drills can really help, check out this video we just posted on frontside mechanics, should give you some good tips kzbin.info/www/bejne/h5W3pqKmf6xrfKc

[@bencekovacs9722]

Hi! When I start from a 2 point position I always feel step 1-2-3-4 and so on I landed to far from my hip. I cant push from that. My foot is dorsiflexed at same time but nothing happened. I recorded myself from the side and my head is in neutral position. (from the ankle to my head is a straight line). But I started from a low position (my stomach touches my thigh). My shin drifted to the front in the 2-3 step... Why did that happen? After that video I focused on my hamstrings to hold my shin but It happened the same way.... If my hip tucked it means loss of power? I have to hold my hip in neutral position in the whole race (60-100m)?

[@OutperformOfficial]

Hi Bence, there is a lot to unpack there, a few ideas: “My shin drifted to the front in the 2-3 step... Why did that happen?” One possible reason for your foot landing too far from your hip and your shin drifting forward in the first few steps could be that you are not properly driving through your hip and/or you need to develop more hip flexor strength. Another reason could be because you are pushing too much with your back foot from the start which will cause a longer slower step that is in front of your center of mass with reduced power. It may be helpful to practice starting from a higher position, start with falling 2 point starts and pay attention to your front shin angle. From there work down to 3 point starts. Great video on 3 point starts: kzbin.info/www/bejne/iXaThHiYfLh0Y68 Also, incorporate wall drills into your warm up to start training your nervous system on what that posture and ground contact feels like. Check out this video kzbin.info/www/bejne/gJbEXqGqicaZqK8 With enough good reps it will carry over to your sprinting,

[@bencekovacs9722]

@@OutperformOfficial Much appreciation! In acceleration phase: Do we need to push the foot with calf or just hold the foot in 90 degree in the ankle?

[@OutperformOfficial]

@@bencekovacs9722 Happy to help. yes push off with the calf muscle during the acceleration phase. This allows you to generate more force and power. Focus on pushing off with the ball of your foot and engaging your calf muscles as you accelerate. You should also make sure to keep your ankle in a neutral position, as this can help you maintain proper balance and control.

[@fslegend9053]

sir i have a question, by following off season mid-season and on season can i reduce my timing for 14.47sec to 13sec. close to 13sec?. my age 13 yrs. and tell me is my timing is good or not too bad? 100m-14.47sec

[@OutperformOfficial]

That is certainly possible, sounds like a great time.

[@fslegend9053]

@@OutperformOfficial ok. Nice meet you sir love for india

[@faar6]

if my dominant foot is right , where must i put it , on the front or the back while starting phase ?

[@OutperformOfficial]

Dominate foot goes up front and should be applying ~70% of force.

[@themaster2212]

What exercises can i do to get better heel recovery because i really struggle with that i almost denied me a 7.0 in 60m. Im currently 15

[@OutperformOfficial]

Check out the drills in this video, especially the second one kzbin.info/www/bejne/e2qQh36vrt2VeKc

[@hemantjangir5002]

Is there any drills to do or just run correctly

[@OutperformOfficial]

Absolutely, start with these: kzbin.info/www/bejne/e2qQh36vrt2VeKc

[@imperialx3831]

Please give some routine regarding sprinting to explode even faster

[@imperialx3831]

A training plan

[@OutperformOfficial]

If you want to learn how to develop a training plan and get fantastic sample sprinting plans check out kzbin.info/www/bejne/rGKYpWediKiVorc or kzbin.info/www/bejne/i6HQYYWwjc9serM Both are taught by amazing coaches

[@imperialx3831]

Sir there is no information regarding training plan

[@OutperformOfficial]

@@imperialx3831 Both courses include sample training plans and training guides written by the coaches. You have to purchase the full course on our website to gain access to the plan.

[@fslegend9053]

there is any science while sprinting we have to close palm hand or open?

[@OutperformOfficial]

As long as your hands are relaxed it comes down to personal preference. If you make a tight fist it will make your arms tense up and move slower.

[@florawildrose]

So for better form, you sprint on your toes and front part of the foot and don’t let the heel hit the ground?

[@OutperformOfficial]

Your foot should be dorsiflexed and you land on the ball of your foot, not your toes.

[@elevatorman5468]

Every time I sprint, I feel like I am going to fall down. I am tall, measuring at 6 3. Do you have any tips to get rid of that sensation?

[@OutperformOfficial]

Most likely that feeling is the result of being bent over too far from your center of mass. Wall drills can help train your nervous system to get in the correct positions, same with hard post drills. There should be a straight line from the top of your head down to your feet. Here are some drills we posted that should help wall drills kzbin.info/www/bejne/gJbEXqGqicaZqK8 hard post drills kzbin.info/www/bejne/p2jKpJSYZ7mFaZY sprinting posture kzbin.info/www/bejne/aXeyhXyGf6-Va7s

[@user-cq6bi1gz2l]

Sir my 100m timing 12 second what do

[@OutperformOfficial]

Film yourself to discover what part of your race needs work. Do you need to work on your block starts? Is your drive phase too long or too short? Do you fade at the end of the race and need to develop your max velocity? Training is highly individual so I would start by answering those questions and work from there.

[@IsagiYoichi_09]

I didint understand the low heel recovery part, is it like the z technique

[@OutperformOfficial]

2 different concepts, low heel recovery is during the start where you keep your back foot low to the ground.

[@parthmhamunkar]

Sir how to identify which leg is powerful

[@OutperformOfficial]

If you don't know try both and time yourself

[@rockniu]

Yamagoochie

[@oliveiras9714]

proper backside mechanics are crucial I thought during top speed to bring the knee up and for stride?

[@OutperformOfficial]

Maybe you are thinking about frontside mechanics?

[@oliveiras9714]

@@OutperformOfficial I meant when Olympic athletes do a kind of calf to hamstring kick in the back when they reach top speed kind of like a butt kick

[@denniperez8028]

Why I see so many right handed people start with their left foot? Do they have to use the three step technique to start sprinting? I’m right handed and I start with my right foot. Is any of these an advantage or disadvantage?

[@OutperformOfficial]

It depends on the athlete and which leg they feel like they make the most power with - which should be the front leg where most of the power comes from at the start.

[@denniperez8028]

@@OutperformOfficial i thought the strongest leg was the back leg. So if I’m right handed and my front leg is the left one does it mean I’m left footed?

[@denniperez8028]

@@OutperformOfficial can i train to make my strongest leg the right one, like walking backwards maybe using my right leg first? Or just trying to get used to place my right leg in front when sitting or standing?

[@OutperformOfficial]

@@denniperez8028 Strongest leg should be the front one as it should push ~70%, back leg is only ~30%. Pushing hard with the back leg will immediately put you out of position on the first step. For your second question not necessarily. What leg you naturally jump off of can help determine which is your dominate leg. Again, everyone is different so experimenting with each can help determine what works best for you.

[@denniperez8028]

@@OutperformOfficial i jump off using my left leg if I had to, but if I had to kick a ball 🏈 it would be with my right one, so I don’t know.

[@maree4843]

I have groin pain(probably osteitis pubis), im pretty sure i got it cus of anterior pelvic tilt, do i need to tuck my stomach in so that pubic bone is well balanced when running?

[@OutperformOfficial]

The best approach for proper posture is to perform the right drills and strength training that give you the strength and train your nervous system to hit the correct positions. You don't want to be 'thinking your way through the sprint/run' Anterior pelvic tilt is common and is influenced by a few different factors. Often times (but not always) an imbalance or lack of strength is the root cause. Exercises that develop the deep muscles in the 'core' are a great place to start i.e. various planks, swiss ball work etc. Having tight quads and/or weaker glutes can also contribute. Glute bridges, donkey kicks etc can help to balance that out. Finally working on wall drills with proper posture can really help, check out these drills we posted kzbin.info/www/bejne/gJbEXqGqicaZqK8

[@Trackreator]

Shuhei Tada runs with his head to down I think… Hope I wrote his name correctly! 🙏

[@OutperformOfficial]

His head position looks nice and neutral in the races I have seen.

[@parthmhamunkar]

Sir on which foot sprinter have to land

[@OutperformOfficial]

At the start? Your front foot/leg should be the strongest so your first step is on to your non-dominant foot/leg.

[@parthmhamunkar]

@@OutperformOfficial 👍

[@speedythedon]

i ran 13.00 100m in 8th grade. I’ve been running hills everyday and been doing other exercises to get faster. what 100m time do you think i will run in 9th Grade?

[@Trackreator]

Sub 12.8

[@pratik_xo]

just follow this channel, watch all there videos and apply to your training. also checkout near track & field academy.

[@sagardasar6284]

12 sec

[@ispgravy4233]

Make sure to rest

[@speedythedon]

@@ispgravy4233 i ran an official 12.54 beating my PR.

[@anshchauhan100m]

Nice sir please tall me how to increase speed in 100m to 400m #Anshchauhan

[@Kyrazlan]

Wouldn't a high heel recovery reduce the effort of the motion back forward of the leg due to the shortened lever arm with the fulcrum at the hip? By not using a high heel recovery you increase the moment of inertia and slow down your cycle time. Usain bolt and Micheal Johnson both have a very high heel recovery. If you look at their strides they push their leading knee forward as their rear leg extends which puts the forces perfectly in line with each other. I may have misunderstood but are you keeping a low heel recovery just during the drive phase or the whole sprint?

[@hialan7512]

It’s only during the starting phase out of blocks

[@chilinfordstephen8328]

I will say do what works for you.. some athlete low hill recovery wont work maybe different structures of body.. if you find it difficult to lift your legs after low hill recovery pls try to jump off the blocks

[@chiragjaat6040]

I am 26 years old and never ran before apart from cricket sometimes Now I have to go for a physical test for a Job in police and that requires a 100 mte sprint in 14 seconds I am trying these days by myself however I am at 16 seconds. Can ya help

[@OutperformOfficial]

That sounds like a great challenge. Check out our other sprint videos on youtube, start working the drills and mechanics and focus on your start. Good luck and let us know how it goes!

[@chiragjaat6040]

@@OutperformOfficial Yes I am following them and tryna correct my posture Doing A and B drills Lets hope for the good Thanks 👍

[@imperialx3831]

Actually it's great but can you please help me out me with my hand movement I complete 100 m in 11-12 s but i need to increase my speed and stride at same time do decrease the time taken.

[@imperialx3831]

Please help me with that

[@OutperformOfficial]

Check out this video we did on arm movement kzbin.info/www/bejne/anPFl6ivq9Bgmck

[@AbhishekThakur-xj7sp]

I wanna to buy your.... Course. But I have couple of things .. To clear will you

[@OutperformOfficial]

Feel free to reach out to us with any questions you have and we'll be happy to help! outperformsports.com/contact-us/

[@ramjanpathan6469]

Is it marvin bracy?

[@OutperformOfficial]

Nope, Mustaqeem Williams, funny enough he is doing the opposite of Bracy with his career. Currently making the transition to football from track

[@tracc_dak4660]

Is it a necessity to drag your feet while doing low heel recovery?

[@OutperformOfficial]

Great question! Not at all, in that example the athlete is overemphasizing the movement. You actually want to be careful not to drag it too much as it can overwork the hip flexors.

[@tracc_dak4660]

@@OutperformOfficial good I have an average start but a good top speed hoping to drop my times by a lot this season

[@OutperformOfficial]

@@tracc_dak4660 good luck!

[@parthmhamunkar]

Sir make 100m schedule off season please sir.

[@OutperformOfficial]

Do you mean a training plan?

[@parthmhamunkar]

@@OutperformOfficial yes sir

[@lupitaosorio7353]

Who’s here for Mr. Jones 🤚🏽❤️

[@april13629]

Me!

[@jordanOgunmakin]

During Track andis it good to have high knees to increase sprinting?

[@OutperformOfficial]

You want to have the hip flexor strength to raise the leg without leaning back or breaking posture. Check out the tip on hip flexor strength in this video, should help kzbin.info/www/bejne/m32XnHSoqL9obas

[@KarmaYoesel]

So do you mean that i can increase my speed if i did this technique since my speed right now is 39kph at 15 i mean my athletic abilities are all natural i have long legs so thats why i run and jump faster and higher

[@OutperformOfficial]

Absolutely! While natural ability and physique can give you an advantage, refining your technique will make you faster.

[@KarmaYoesel]

@@OutperformOfficial btw my step frequency is 4.5 steps per seconds and my stride length is 2m long so you think I can increase my stride length and step frequency and may achieve speeds greater than 40kph? Plus I ran in slippers and hit 39kph so you think with proper form and equipment and gear I can some day achieve speeds more than 40kph?

[@bormotytekseng4919]

Not me watching this few hours before my race 💀

[@Sunkvlt]

How did it go?

[@TrevorBaronet]

Great channel. Bit annoyed as I spent over £100 on course called Sprinting Smarter and I can get all the videos on KZbin for free.

[@OutperformOfficial]

Glad you like our channel! Just to clarify, the Sprinting Smarter Speed Progression course offers much more than our KZbin content. We believe in balancing free and premium content. Only ~8% of the course material is available for free on KZbin. The full course provides detailed, exclusive insights and training techniques not covered in our videos. Your investment unlocks a comprehensive program and training guide to advanced sprinting strategies. Thanks for your support, and we're confident you'll find great value in the course!

[@shyamalichampika9874]

Update more....... Waiting.........

[@OutperformOfficial]

More videos on the way, let us know what topics you're interested in.

[@Mezelenja]

Why he roast his shit like that LMAOO

[@aaravmandal6341]

Why do I feel like most of the best Olympic sprinters start with left foot on the block in front?

[@OutperformOfficial]

Interesting observation. I haven't come across any data on this. If you dig into this a little deeper let us know what you find.

[@tylermooney4288]

most people are right handed and when you play sports your taught to jump off your left leg if your right handed so it’s more comfortable for a lot of people

[@studiowilliams5015]

Howcome it seems like world class sprinters seem to strike their backside as they drive through? Like a big cycling motion

[@last-life]

What's his name? Moose? ?

[@OutperformOfficial]

You got it, short for Mustaqeem Williams

[@cameronslattery8283]

didn't even explain part 2 at all. Where should the foot land then?

[@OutperformOfficial]

The foot should be landing underneath your center of mass. If its in front then you will be pulling vs pushing. If its too far behind your hips will be out of position and you will lose power. Hope that helps!

[@cameronslattery8283]

@@OutperformOfficial ideal

[@hezekiahwatkins]

Why is he dragging his toe?

[@OutperformOfficial]

Low heel recovery, we did a video on it kzbin.info/www/bejne/pp7PaHVrr6qgi5Y

[@desavinofitness20]

Ok tell me that's not Tyreek Hills brother Moose Hill

[@barbberg8833]

Good information but the music sucks. It almost broke my eardrums.

[@OutperformOfficial]

Thanks for your input! If the music feels too loud, you might find adjusting the volume on your device helps for a more comfortable listening experience.

[@ThePoshPrince]

​@@OutperformOfficialthe music is nice don't listen to him he sounds a little bit RETARDED

[@kno360]

Sir I am from India and so I am a weak sprinter .And i request you ,you send me a monthly workout 100and200m sprint thankyou

[@OutperformOfficial]

Check out the article we just posted on developing your own sprint training plan. Tons of great information that should help you.

[@LeanChilling]

this dude dressed like a cartoon character imma be honest

[@OutperformOfficial]

Which cartoon character?

[@LeanChilling]

@@OutperformOfficial Shi ion know, something from the 90s for sure doe

[@tonyamartin1425]

Study how the memory works stop explaining what not to do and just explain what to do and why. much more effective.

[@OutperformOfficial]

Thanks for your feedback! If you are an athlete on the track you should absolutely focus on what to do vs what not to do. However ignoring the 'why' and the cause/consequence of technical errors is not ideal if you want to develop deep knowledge on a subject, especially sprinting. Cognitive psychology studies have shown that actively recognizing and correcting errors can enhance learning and memory retention. There is a process known as "error-based learning" where mistakes are identified as opportunities to deepen understanding and improve future performance. To be clear, error based learning isn't the framework for any of our videos. But calling out common errors, why they occur and how to fix them certainly is. Hopefully that makes sense.

[@rabindrakumarbiswal9178]

Thanks

[@OutperformOfficial]

You got it!