Sprinting Biomechanics: Muscles Involved in Support and Flight Phases, Eccentric and Concentric

This video breaks down the phases of sprinting and the muscle actions involved in each phase.
Check out the Strength and Conditioning Study Course: www.themovementsystem.com/str...
👇🏽Click here to Join the Strength and Conditioning Study Group on Facebook!
/ 2415992685342170
The goal of this video is to break down the muscle actions involved in each phase of sprinting. This is not meant to be perfect running technique, this is intended to be educational regarding the anatomy of sprinting and the biomechanics of running.
This is based on the research of Putnam and Kozey Fundamental Movements Occurring at Max-Velocity Sprinting. This should be helpful in studying for the NSCA CSCS Exam.
Check out the Flight phases to understand the importance of hamstring strength for sprinters!
00:35 Stance/ Swing OR Support/ Flight Phase
01:00 Early Flight Phase Muscle Actions
02:35 Mid Flight Phase Muscle Actions
05:20 Late Flight Phase Muscle Actions
07:40 Early Support Phase Muscle Actions
11:30 Late Support Phase Muscle Actions
Make sure you check out some of the other CSCS Prep Videos I have done:
CSCS Nutrition: • CSCS Nutrition Calcula...
CSCS Work to Rest Ratios: • NSCA CSCS Work to Rest...
Muscle Levers: • Muscle Levers 1st Clas...
Olympic Lifting Technique: • Olympic Lifting Techni...
Comment below if you have any questions!
🧠 Learn more at www.themovementsystem.com
This is the CSCS Practice Test that I recommend: www.themovementsystem.com/off...
Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
✅ Let’s Connect:
📱 Instagram: @themovementsystem
0:00 Introduction
0:36 STANCE PHASE SWING PHASE
1:08 LEFT LEG EARLY FLIGHT
2:57 LEFT LEG MID FLIGHT
5:21 LATE FLIGHT
7:44 LEFT LEG EARLY SUPPORT
11:32 LEFT LEG LATE SUPPORT

[@TheMovementSystem]

Join our CSCS Study Group: facebook.com/groups/2415992685342170

[@asheembakhtawar]

The toughest topic in the book made easy

[@josephmuhammad1025]

Thank you for the breakdown of the mechanics of sprinting and the importance of being able to control tibial advancement. Regards

[@lucydougall528]

Thank you so much. This is the first video I wanted where the mechanical movements of the phases were broken down with images to connect to. I appreciate you. Also, retaking my practical CSCS exam tomorrow and this video just made me more confident with sprinting mechanics.

[@rahulv7323]

This one is really tough to understand from the book, the video with explanation has made it lot easier..

[@TheMovementSystem]

Glad it was helpful for you!

[@MastroStretch]

This was really great. One of my clients (I’m a resistance stretch therapist) strained his hamstring while sprinting with his trainer. I have him doing bent knee eccentric hamstring stretches but will also incorporate eccentric hip flexor stretches too. It should help him even more!

[@brittanybrown6358]

watched this video over and over again to fully grasp every movement, thank you for providing such clear detailed content !!

[@TheMovementSystem]

Great! Definitely takes some time to get all the details down keep at it!

[@guchi8884]

This is incredible!!

[@geraldogrimaud3590]

Thank you Matt for this awesome video and the detailed information you provided 👌 Keep going💪

[@TheMovementSystem]

Glad you liked it!

[@lucasramm2]

Thank you for all your help!

[@TheMovementSystem]

You’re welcome!

[@tranedTurtle]

Beautiful video man one of your best, helps so much

[@TheMovementSystem]

Thanks!

[@thelgcyco]

Thank you!

[@Freakingrican45]

The highly anticipated video, thanks Matt! Finally someone explaining this subject perfectly, very helpful 💪👏

[@TheMovementSystem]

Thanks!

[@harrysmunde4786]

@@TheMovementSystem hi sir will you guid me about how can i give ACSM examination.please guid me. And i have plan to take cscs certification .so i can rake paid study guidece from you.

[@bolterboy]

Here's another video by a different KZbin account that helped me a lot kzbin.info/www/bejne/Z6aZlWR5jZyib8U

[@williammuirhead6927]

My EoST&C book says that the eccentric knee extension in the early support phase is actually concentric knee flexion

[@akhilsharma-vm7vu]

Best video ever on sprinting mechanics ♥️♥️

[@TheMovementSystem]

That was the goal!

[@strivemore]

This is really good sir

[@robertripley4821]

Thank you for adding "not the best mechanics". I think the treadmill can cause a lot of that due to the lack of force required to propel forward. I appreciate the breakdown. I'll need to watch it again for sure

[@TheMovementSystem]

For sure. It's just very difficult to film while running so this will suffice for learning the muscle actions.

[@tandiwen]

Thank you so much, it really helped me.

[@TheMovementSystem]

Glad it was helpful for you

[@sunilthomas2162]

awesome vedio and explanation

[@khushikapuria1991]

Thank you Matt!

[@TheMovementSystem]

My pleasure!

[@tolitosjones3431]

fantastic video and explanations

[@TheMovementSystem]

Thanks!

[@sanjaytrama2889]

superb video on running biomechanics. suggest me where can i read more on this topic.

[@raajei28]

Fabulous presentation

[@TheMovementSystem]

Thank you! Cheers!

[@warrenflores0]

Matt on the book it says “brief concentric knee flexion” in the early support.

[@TheMovementSystem]

Yea that is an action, but the quads eccentrically contracting is the main motion keeping the body up rather than letting the knee buckle.

[@nestorvalencia7356]

@@TheMovementSystem so the hamstrings are not the primary mover for concentric knee flexion during early support followed by the eccentric hip extension?

[@SportifyTVofficial]

Could you please do similar video for other movements?

[@TrainLikeaRanger]

Great video brother

[@TheMovementSystem]

You're welcome!

[@daltonnakedi4252]

hi would lime to know how will all this motions and muscle affect the performance outputs ?

[@footballman6499]

Matt you mention that in top speed sprinting there is little to no heel striking in the support phase. But in the 4th edition of Strength and Conditioning essentials Haff and Triplett state the proper technique is to heel strike and “roll” towards the toe. Whats the reason for this difference? Am I missing understanding something?

[@oprimecoach1441]

Thank you 😊❤️🇮🇳

[@TheMovementSystem]

You’re welcome!

[@ramburadjamuda6242]

Hai. love your videos.. I'm doing my thesis about sprinter runner and I'm wondering if you can help me with the reference about sprinter biomechanics .. so, for this video can I know where you got the reference? like if it's from journal can I ask the journal website or title please?

[@TheMovementSystem]

It is from the essentials of strength training and conditioning 4th edition textbook

[@ramburadjamuda6242]

@@TheMovementSystem thank you so much sir

[@manishruhail4203]

Thanks for the video Matt, although I just got little confused because in the NSCA CSCS {4th edition} book Early support phase has been explained using "brief concentric knee flexion followed by eccentric hip extension" where as this video explains "eccentric knee extension followed by eccentric hip extension". Could you please assist? Thank you.

[@SSP10]

Hi bro I'm a Mechanical engineering graduate looking to make a career in Fitness ? Would you recommend me doing this exam ? If you're from India, how's the scope over here to make that switch ?

[@manishruhail4203]

@@SSP10 hey brother thanks for your msg. This an absolute must take exam if someone is looking forward to make a career in fitness industry. I honestly can't say much about making a switch or not because there are other variables to keep in mind before we shift from one profession to another (such as: previous experience, monetary benefits, age etc.,). I'm gonna pursue this exam because I have been into fintess industry from last 14 years, infact I have already cleared scientific foundation section & left with only practical/applied. I hope my response was helpful & I'm sorry if it wasn't. Best wishes Manu

[@SSP10]

@@manishruhail4203 hey Manish thank you so much for your reply. Currently in a state of dillema since I'm looking for Masters courses in strength and conditioning abroad but they all require some relevant work experience or a course related to the degree hence the question regarding this. You being in the fitness industry for a while makes sense for you. For me this has always been my passion but never had someone guide me into this and I ended up taking engineering hence I feel like it's too late now I guess. Looking for something related to sports management now. Thank you for your message nevertheless I very much appreciate it Manish 🙏

[@manishruhail4203]

@@SSP10 thanks for your response & understanding brother. Wishing you best for the future endeavors.

[@SSP10]

@@manishruhail4203 also if you don't mind me asking what suggestion would you give me given my current situation. A master's related to fitness abroad or a CSCS certification to make a career ? Sorry if it's too much to ask I'm just very confused rn I need every advice possible from everywhere. I have a bE mechanical engineering background hence it's a very big switch up i guess.

[@maurotesta59]

Do you believe in treadmill to reproduce running?

[@gracemartinez-espina8931]

pg.531 figure 19.10 states that brief concentric knee flexion occurs followed by eccentric hip extension. would it be better to note this as eccentric knee extension instead?

[@wezwang1986]

In your video you said during early support phase, it is eccentric hip extension + eccentric knee flexion + eccentric plantar flexion followed by concentric hip extension. I agree with you, but why does the CSCS textbook says it is "Brief concentric knee flexion followed by eccentric hip extension" during early support? I don't see no concentric knee flexion at all

[@TheMovementSystem]

I’m not sure. It’s just one detail though. I looked at my biomechanics notes from Physical Therapy school in conjunction with the CSCS book and that’s one point that was different.

[@wezwang1986]

@@TheMovementSystem Which one is correct then? I have an exam coming up. If the question is "what muscle action takes place during early support" what should I answer?

[@cainmorano4956]

@@TheMovementSystem Perhaps the brief concentric knee flexion occurs at the moment of ground contact. The concentric action is to control knee flexion, maybe to control too much flexion and not hyperextension, as the ground contact happens... that is what the book barely explains.

[@hatergeneral4298]

So squats are the best exercise for sprinting faster

[@TheMovementSystem]

There really isn't one best exercise for sprinting faster but squats do have good carryover to athletic performance

[@simeon8967]

Sprinting is the best exercise for sprinting faster

[@christianparr7592]

What. Glute drive is absolutely paramount to the late support phase. If you aren’t actively utilizing the glutes here you are seriously hindering your capacity to run faster.

[@TheMovementSystem]

Yes glutes (hip extension) contributes to late stance/ toe off

[@BossofBosses111]

This one is tough to understand

[@TheMovementSystem]

Yes it is a complex topic. I would recommend watching a few times and taking notes.

[@moemeditshekedi9274]

This is the biggest sprint mechanism I've ever seen.... Don't know how you didn't wreck your hamstrings.... Also why bother with using calfs coencetrically.... The hardest part for me is that knee bend not on but post landing... This is why we do so many depth jumps and knee extension weight drops...