Sprinting Technique | Common Errors & Myths

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Learn some of the most common errors athletes make with sprinting technique and how to avoid them. In this lesson coach Karim shares the errors he has seen athletes make throughout his time working with elite sprinters as well as football players preparing for the NFL draft combine.
Starting with the the most common mistake which is staying too low out of the blocks or at the beginning of the sprint. You'll learn why staying low dramatically reduces the ability to produce force down to the ground and' results in slower speed. Coach Karim provides an effective cue to help solve this issue.
Another common error that is breaking at the waist. This breakdown in technique also inhibits speed and will result in slower times and can potentially lead to injuries. Learn how to spot a "fake lean" and some tips on optimal sprinting biomechanics.
Athlete Insight sections - Olympians Jeremy Dodson and Janay DeLoach talk about the biggest myths and worst advice they heard in high school and why you should avoid them if you want to reach your potential.

[@vladikas4633]

Running on your toes is so stupid, I've seen it recommended all over the place. Tried it myself but just ended up tiring out my feet. Dorsiflexion is what worked incredibly for me ( I'm a fairly big guy and I was never extremely slow but not very fast either ) it shreded seconds off my sprinting runs, I was able to easily beat guys that weigh 50+lbs less than me and you feel the boost on day one even before the muscles are properly developed.

[@chaseblackstone8749]

I have the opposite story, once i stopped using my heels when running, i had about a month where my calves were always sore and getting bigger and more defined everyday, and my times saw significant improvement. There is no advice that applies to everyone, and even top sprinters hardly contact the ground with their heels

[@vladikas4633]

@@chaseblackstone8749 true,absplutely everythimg might be different for someone else, for me running on heels develops my legs the best but running with dorsi flexion makes me faster than I'd be normaly, it also increased my vertical after a few weeks,by now I've become completely used to it and only use heels when running long distances or I'm very tired.

[@GregorS2005]

What was your 100 time

[@vladikas4633]

@@GregorS2005 I believe it was around 12.50-60 or so ( this year around 2 months ago) I'm no sprinter or casual marathon runner, only thing that comes closest is gym leg workouts.

[@mainslimedeuce]

Im confused then what should i run on cause I've seen that i think i run faster on my toes............... im new to track btw jus asking

[@augustinemarchie2700]

Man, where were these videos when I needed them 14 years ago. I could have been sooo much faster with this coaching. You young people are lucky to have them teach you if your coach is basically useless.

[@mdavis1992]

I’m not even that old and I feel the same way 😞

[@msen5030]

Yeah I guess us young people are way luckier

[@themanape]

If you're a young dude sprinting slower than 12 seconds these days, you're a bum.

[@msen5030]

@@themanape wdym 12 seconds

[@too_s1mple705]

Legit why I am here they have a cross country teacher here and he literally has never done any form of track and he just seems unaware

[@JoseCastillo-uc7fx]

2:46

[@theaveragemegaguy]

LMAOOOOO

[@vikki8454]

Dude!🤣🤣🤣

[@memesifoundingrandmascooki2403]

Ass penis Lol 😂

[@RealVidiVinci]

lol I thought this was skipping the intro 😂

[@charles4315]

246 likes

[@tikon2610]

I found it very helpful to stay on the toes right in the first few steps after the start, of course in conjunction with ankle dorsiflexion. My shin angle became much better and it prevented me from landing the foot too far out in the front.

[@stevespyder]

one of my favorite exercises if catching a football on the fly, you are not thinking about running, your brain is thinking about catching the ball, and the body automatically develops speed unconsciously as you are trying to catch a ball at random speeds.

[@jay_autumn]

Great informative video for all sprinters and athletes especially beginners.

[@latetapeoni]

Running on toes is a big one, did it for a few months ended up fracturing both big toes

[@OutperformOfficial]

Sorry to hear about your injury and appreciate that you shared your experience. Best wishes for a speedy recovery!

[@OutperformOfficial]

​@@moviez2479 I think you mean the forefoot? You want to land and make contact where the spikes are which is how Bolt and all other elite sprinters run. Running on your toes looks like the intro to this video kzbin.info/www/bejne/hKukfpVpaKqMorM

[@medogerty6013]

@@OutperformOfficial Oh that makes so much more sense now. I always thought “running on your toes” meant your forefeet cuz obviously tip toeing isn’t gonna get you anywhere.

[@James-im4hl]

I learned a lot from this

[@561byrd]

Running on my toes works for me it’s just that u can’t run completely on Your toes just keep your heels of the ground it will open up your stride

[@nochsej014]

Exactly

[@jameswittmann1608]

My favorite KZbin channel! 👍🏼

[@OutperformOfficial]

Right on Opto! Thanks

[@RubenUithaler]

coleman didnt see this video and still runs fast . smh .

[@kwezimashapa6425]

😂😂

[@youtubeoffical2460]

Coleman has one the worst techniques form a pro sprinter I have ever seen

[@WishMount]

KZbin Offical he’s a world champion. It works for his body, don’t hate lol

[@madsvogelius9554]

Kats he is not hating

[@RubenUithaler]

Its ridiculous to compare an unique form against another iaw bolt and Coleman are built differently but both perfected there body build to perform the worlds fastest ... you must be an idiot to choose one above the other .

[@mervynramokgopa3869]

Good information

[@Ak-ig8os]

Nice information

[@averycason-rk2oe]

I hope this helps me run faster in my dreams

[@hagriddy8]

lmaooo i feel this

[@dracn7785]

why is no one adressing the problem of not being able to run fast in your dreams? somebody should make a youtube video explain a proper technique

[@averycason-rk2oe]

@@dracn7785 yeah

[@Managlyph]

i always end up running on all fours in my dreams because running properly is like running through jelly

[@LindsayC.]

Idk man I run faster when im on my toes and it actually prevents me from getting hurt vs. If I were to not run on them 🤷🏿‍♀️ im flat footed so idk if that has anything to do with it. It also changes the game completely for me in the hurdles.

[@joachim7]

He means on the forefoot

[@Emmanuel_Jayme]

Me too I’m flat footed and I run on my toes and it greatly increases my velocity and top speed 👊🏼

[@adamrd7016]

@iish tyala I'm flat footed too, but I kept practicing dorsiflexion, which is when you land on your complete forefoot, and my time dropped from 11.95 to 11.52. you should just keep practicing running on forefoot trust me even for flat footers it's better. Usain bolt himself is flat footed, and he still runs on his forefoot.

[@jaredmorales9763]

For what event bro ?

[@adamrd7016]

@@jaredmorales9763 probably should practice dorsiflexion for the 100, 200, and 400 meters

[@UmerKhan-sk2lt]

Sir please make an video on posture controle and balancing part plz sir some kind of drills like will be helpful

[@BasilBruh10]

I think they’re more so saying to include your heel, not quite land on it

[@sir_bhlyme]

Spot on

[@sir_bhlyme]

The amount of times I was told to stay low and drive! The other thing I was talking about with a training buddy was how we were advice to do these crazy Olympic lifts in the gym at a relatively young age. I think you guys should do a video about the key areas to focus on in the gym from a strength/ conditioning perspective would help, to get people prepped for sprinting fast you have to look at all the components, mobility, flexibility etc (I'm no expert). You mention it in your video. Nice one.

[@totallyraw1313]

@@sir_bhlyme Yeah I agree. Also to get the coach's opinion on the relevance of upper body lifts like bench press to a sprinter!

[@akashcs]

This will help me to run away from corona-chan.

[@sheshrek8072]

Corona chan is coming for me 💀

[@juliekim807]

That is extremely racist and ignorant. It’s funny how you discriminate asians but your pfp is anime. Big L

[@turtle-ot2qc]

@@juliekim807 shush you toxic smhuck let him watch his anime and try become a better runner.

[@linpad_thequiet6089]

That’s not funny bro 👎🏿

[@riasharma3927]

That's racist .

[@rosanocavichioli4908]

This video is not yet included in the Sprinting Smarter, Sprinting Faster video group, right?

[@gokulrajas3553]

Super Sir.... Form india... Tamilnaduuu

[@masonkim5014]

Is the thing that the first guy said about your shins being 45 degrees from the ground considered getting low?

[@jonovarelamartinez5568]

Man, if only I knew the "too low" mistake sooner. Man I can run 4.2 seconds in the 40. But when I race I get really low and bend at the waist. Now I can fix this and actually prove that I run a 4.2 and not a 4.9

[@OutperformOfficial]

Great to hear, 4.2 is a seriously fast time, good luck!

[@mayukhsen8195]

I have insane amount of sprint strength and natural ballisticity and technique for sprinting, however I don't usually sprint because sprinting grounds are far away from where I live and if I sprint on road for example, I gain so much momentum that it takes a good 15 metres for me to slow down to a safe speed. I found out 3 years ago that I am super good at sprinting, I completed a 60 metre dash in 8 seconds without EVER training sprinting in a good 9 years. I wasn't so fast back then. Now not having trained for sprinting at all (I train boxing recreationally, one arm push ups, pull ups and bodyweight squats till failure) I was amazed. Since then I have been somewhat famous among friends. Everybody tells me to train for sprinting lol.

[@OutperformOfficial]

Sounds like you need to move closer to a track!

[@user-qx4sk3ud6n]

Is standing sprints is good or running sprints is good?? ...... As I've no ground to run , i used to do standing sprints

[@mixtapeinfection9959]

that toe thing is bizarre, i have never heard anyone say that not sure who this dude was hanging out with

[@JediFight]

Get low, don’t get too low. I’m so confused.

[@vksharma2514]

This means that you should make a 45 degrees angles of your torso and legs, not more than as this will lead to falling and you will waste time in catching yourself from falling

[@onyxstone4618]

He literally explained what he meant, and it did get through.. Simpleton.

[@matrihamiltonjr2230]

@@onyxstone4618 but like he said all depends on the body you have. So always just depending on who is running

[@JA-fp7cq]

When i sprint, its my body taking me and me taking my body with. I feel it all falls into place naturally with movement, its person to person. Imo.

[@JediFight]

@@onyxstone4618 it was three people that spoke in this video. But a simpleton may have overlooked that.

[@wongamas7185]

Queen jo flos technique basically

[@frederickgarrett1137]

Most of this video is total confusion in a lot of ways. While sprinting your foot should be dorsal flex , which will bring you on the front ball of your foot and the heal of your foot is not necessarily high off the ground sir, but never practice flat footed sprinting. The coming high off the blocks is relatively somewhat new the last 10yrs. or so. Coming off low with correct steps is still way more explosive and leads to faster time for some runners. Nevertheless for some of my taller sprinter coming of the blocks higher benefits them better sir with all respect.

[@juanmurdock]

Running on your toes as in running in spikes much easier to do

[@whoisharo4689]

These vids are making me realize my high school track coach knew jack sh

[@OutperformOfficial]

haha! That's why we make them

[@awedee.0]

soooo what if the body ive been given allows me to get low and be efficient 🤷‍♂️

[@bignate5854]

Justin Gatlin kinda runs like that in the beginning part of his race. His back is bent. So does Michael Norman.

[@destinnyosango9314]

Hey I’ve a question and could you help me? Previous this year I ran the 50meter in 5.78 seconds on a football field. Is this Good compared to real young sprinters around the age of 17?

[@midwestnagyfa]

That would be really good for 50 meters. As in high performance collegiate. Are you sure it wasn't 50 yards?

[@hajmardi3658]

Running on toes helps speed for shorter 50-100 one time runs, though may risk injury if done for too long.

[@PakaMusic]

I know this probably isn't the right video to ask this question, but I'll do it anyway. I'm a 400m and 200m sprinter and I need a new pair of running shoes for training (not spikes). Now I'm running with the Nike Pegasus 35, but I don't like them so much and they hurt sometimes. Any suggestions on what to buy? Thanks in advance :)

[@kingprodige1703]

Try the New Balance Vazee Vazee Sigma track Spikes, I run the same events and I run in these, found these the most comfortable to run in

[@tibarobert1172]

Paka Music Nike react are very comfortable

[@Tannnnman]

Nike is made by slave labor so buy anything but Nike unless you only care about yourself

[@stevespyder]

does not matter how strong you are if your brain can not co-ordinate the muscles properly. one of the reasons trying to run at 100% you see runners tighten up. try to hit that sweet spot around 97-98% where you are just in that relaxed but fast zone.

[@knucklestheradred774]

If reaching 100% slows you down than wouldn't that 98% be your 100%

[@bendover3653]

Lol shut up, you're just trying to sound smart. What you said makes no sense. I am 100% sure you are not a competitive sprinter.

[@stevespyder]

kzbin.info/www/bejne/m4Kke3edYseVgJY

[@stevespyder]

How to run 100m Faster | The Skill of Relaxation What REAL runners know, not keyboard warriors that think they can run because they can beat some grade school kids... kzbin.info/www/bejne/m4Kke3edYseVgJY

[@no4172]

@@bendover3653 No hes correct you just failing to learn anything. When people try their absolute hardest they cant always do very good. When I can run at 95-98% it makes me faster because your relaxed and in control of your own body while moving very fast.

[@darkhorseperformance88]

Well are we talking about a 40 yard dash or 100m sprint?

[@clutchcam6531]

I'm a currently a 10th grader and I been running track since 7th grade I'm very passionate about it but this year I wasn't able to run because my mom feared Corona...I'm trying to come back stronger than ever my 11th grade year any tips of some things I can start doing now get do this summer to maintain and improve until tryouts After Summer 👀

[@OutperformOfficial]

Don't progress too fast, prepare your muscles and joints with a proper GPP (general preparation phase). From there develop a sprint training plan with specific goals, monitor your progress and revise and change as needed. We just released a video course that is built around GPP kzbin.info/www/bejne/pqOyeKFnj6Z2esk and if you are interested in developing technique and a training plan you can check out kzbin.info/www/bejne/rGKYpWediKiVorc Good luck with your training and tryouts this summer!

[@matthewmullin2000]

does this work for baseball too

[@OutperformOfficial]

Absolutely!

[@ramin6306]

Wow, I’ve been fast on my toes, I wonder how fast ima be off them

[@wajid822]

Help me

[@rogerstezeno333]

Push pull strike method of running you are able to run twice as fast

[@daddyburch5334]

what is the push pull strike method

[@rogerstezeno333]

One leg push the other leg pull and than strike into the ground alternate legs

[@realgoodenergy5223]

My coach talks about running on your toes 24/7 and i get real bad shin splints when i run on my toes but it also helps me go faster so i don’t know what to do😔🤦🏾‍♀️

[@OutperformOfficial]

Watch this video we posted about running on your toes, it should help kzbin.info/www/bejne/hKukfpVpaKqMorM

[@tobiahodigie9576]

@@OutperformOfficial i

[@DavidFrycSaber]

If you're getting shin splints you're doing activity you're not conditioned for

[@itsmeforsure5475]

Thats why I was always slow, I was running on my toes, dam, where was this info 40yrs ago.

[@Bookshelf823]

I’m a bit confused on how I should sprint still, I’m a wide receiver in football

[@shortstudios4453]

i found with running on my toes i got prone to calf cramping and also more frequent pain in my shins

[@rogerstezeno333]

The best angle to push is body should be at 90 degrees

[@xwavyx1761]

What’s this guys fastest 100 because I need to know who I’m taking advice from

[@TeStOs78]

Just look up Jeremy Dodson... With a quick browse, I saw times like 10.45 in Semi final 100m , 11.02 for in fijii 100m 2017 & 10.91. He has times like 20.80 & 20.91 in the 200m.

[@OutperformOfficial]

PR: 100m - 10.27 (2008); 200m - 20.07 (2011) USA Championships Third at 2011 USA Outdoors, 200m (20.07) Third at 2010 USA Outdoors, 200m (20.99) 2008 Olympic Trials Qualifier Awards and Honors Colorado University school record holder in the indoor (20.88) and outdoor (20.37) 200m dash Four-time All-American (three times at CU and once at Arkansas) Colorado state records in the 100m (10.41) and 200m (20.41) 2005 Gatorade Colorado Athlete of the Year

[@shriharir6450]

@@OutperformOfficial his height?😅

[@shriharir6450]

@@OutperformOfficial and can you also do a video about.. does height matter in sprinting.. and what type of running technique should mid range(5'8")guys use

[@jay_autumn]

@@shriharir6450 Height doesn't really matter in terms of potential because be shorter leads to quicker step rates but lesser stride length and vice verse with being a taller athlete. But I think a video on the topic might bring some new information to light.

[@revenge9661]

I ran on 45 degree and i fell down :v

[@DamaniJones]

@Grant Odiero LOL

[@hes1shot671]

So to ask getting off the blocks so immediately land head forward straight and don’t stay low?

[@OutperformOfficial]

The ideal angle of your body should be ~ 45 degrees, that is without breaking at the waist. We posted a free guide on block starts that will help kzbin.info/door/AZEiN7DBGy0HCNcBqm7SKAcommunity?lb=Ugkxt3fjlKNd0QxRHXUrplS_W5XKThzwAjgT

[@HimanshuSingh-ss8br]

Just take long strides you will win

[@jefkscrazytro-3187]

Bruh what haha nah that’s not how it works

[@gravitytraining6516]

Lol

[@InspiraBoost1096]

So all that my coach was telling was wrong damm well I got some work to do

[@realgoodenergy5223]

Exactlyyy🤦🏾‍♀️🤦🏾‍♀️

[@pankajmeena675]

I run using my toes only and it is natural for me i didnt train separately for it.. My time is 11 sec in 100m and i never trained myself for sprinting.. It feels like m flying while running xD..

[@varany95]

Does he run for Samoa?

[@OutperformOfficial]

Yes he does!

[@varany95]

@@OutperformOfficial awesome! I thought I recognised him. Love his running style.

[@jackhaber3321]

I used to bend at the waist and it gave me a back injury

[@rogerstezeno333]

When one push the other leg pull than strike into the ground

[@OutperformOfficial]

I would caution against 'pulling.' You want to land directly underneath your center of mass with each stride. Pulling can lead to over-striding and potential hamstring injuries.

[@NathanWilliams7773]

That girl was beautiful 🥰

[@Popreynolds]

Facts.

[@goldenlegend7200]

My father used to force me to use my toes, and NOW I AM GOING MAD

[@AjayDhull-vi8vd]

I am sprinter and I am big workout every day. Please give some reason to sprint. IT MY PERFORMANCE is good

[@youtubeoffical2460]

Christian Coleman still runs fast even with out the technique how

[@OutperformOfficial]

Coleman's technique is obviously working for him. He absolutely does not do any of the errors Karim or Dodson speak to in this video, great athlete to watch.

[@officia1_jh]

He has a great start and he had acceleration

[@bfee20021]

With a little artificial help

[@Nukity]

I think your idea of shin angle being parallel with torso angle is wrong. At least when it comes to first contact on the ground. The best accelerators present with a 90 degree shin angle around their 7-8th step, but their torso's do not become fully upright until 14th-20th step. That's not to say that the angle of their shin before LEAVING the ground isn't parallel with their torso, but upon contact the idea of keeping torso and shin parallel is bad advice, unless you're trying to force people to hold a drive phase at low angles, which is bad when it comes to sprint performance.

[@Nukity]

Unless you mean to tell me that the best accelerators in the world from your Maurice Greene, to your Asafa Powell's, Justin Galtin's all have in inefficient technique when it comes to first ground contact. (They don't. They're the best accelerators for a reason.)

[@sxdium_8213]

I thought running on your toes make ur push off better

[@OutperformOfficial]

check out this follow up video about running on your toes kzbin.info/www/bejne/hKukfpVpaKqMorM

[@thirtienyne3581]

what he means by running on toes is literally making contact with your toes. not the balls of your feet, directly below your toes running on the balls of your feet is best

[@kaushikkangsabanik1140]

is he jeremy dodson??omg??

[@OutperformOfficial]

Yes he is!

[@thirtienyne3581]

they mean toes as in physical toes right? not the balls of your feet, the part directly below. If they are saying not to run on the balls of your feet they are clinically insane.

[@OutperformOfficial]

Correct, contact is made on the ball of the foot (where the spikes are).

[@SolidSn1p0r]

But he runs on his toes, and so does anyone in the Olympic games that is a sprinter

[@christyc9694]

No they run more towards the misdsole

[@SolidSn1p0r]

No they don't, the boots are even designed to put you on your toes

[@SolidSn1p0r]

At 1:42 he is completely on his toes

[@Bobbito3]

not toes. balls of the feet

[@mightyninja7915]

@@SolidSn1p0r Midsole = normal toe running, toe = excessive toe running. Use these definitions. So dont do anything excesively.

[@marcus3547]

Anyone know who the girl is???

[@OutperformOfficial]

Janay DeLoach Soukup

[@nochsej014]

If You Run Flat Footed You Could Damage Yourself And You Wouldn't Get The Results You want , I Walk And Run On My Toes And I Dont Get Injured Until I Try Running Flat Footed , Everything Else Yall Teach Are Great Techniques Just Running Flat Footed Is Off

[@OutperformOfficial]

Thanks Enoch! Reading your comment made me think of how Cejahe runs at the beginning of the video we posted about running on your toes :) kzbin.info/www/bejne/hKukfpVpaKqMorM

[@Jamar.Evangelist]

dont run on your toes bro run on the ball of your front feet no heels touching the ground not on your toes toes

[@thirtienyne3581]

2:44 ... world class what now?

[@brando2065]

You guys who say running on your toes is bad are wrong, well not wrong but ignorant, you don’t run directly on your toes when coaches say that (good coaches) they mean run toe to mid foot not directly on ur toe

[@loonaya]

I don't understand why not on toes. Unless he means literally. Every world class sprinter and everyone that I know that is fast and explosive runs on the balls of their feet, that's what running on your toes means. Of course if someone tries literally to run o their toes... Ouch

[@OutperformOfficial]

Hello loonaya, I think you are confusing the actual point of contact with the angle of the foot and dorsiflexion. This video will help your understanding of what coach Karim is talking about kzbin.info/www/bejne/hKukfpVpaKqMorM

[@jangaharika6173]

.

[@jaedonlynch6985]

Im a lineman whos faster than most of our receivers i will be faster than everyone thats why im watching i want to be faster

[@khemrajkale2079]

If you technically right then why not you competing at Olympics or get Olympic medal

[@OutperformOfficial]

Hi Khemraj, if I understand your comment correctly: Jeremy Dodson and Janay Deloach Soukup (the athletes in this video) both competed in the olympics and Janay won a bronze medal in the 2012 olympics. She was also just named one of the top ten female long jumpers of the decade. Coach Karim currently has 2 athletes that will be competing at the olympics this year.

[@khemrajkale2079]

Ohh I really sorry for negative comment😔, I lose my speed because of using proper technique of sprinting that why I'm feel tired and comment like that,

[@OutperformOfficial]

@@khemrajkale2079 No problem Khemraj, keep working at it!

[@justineugene6691]

@@OutperformOfficial said too soon. Covid had other plans

[@wajid822]

Sir please invite me I break world record inshallah my age 13 year and my 100m race 10.56 please this is my big dream but its not possible in Pakistan because Pakistan is not facilities and not good coaches plz I come your country

[@gustavwallin6756]

bahahahahah 10.56 timed with a hourglass maybe

[@andrian9911]

Bitchhhhh

[@stephan8585]

Sir please invite me I break world record inshallah my age is actually 15 year and my 100m is really 18.21 sorry I lied I will not lie again it is not possible because I was lying 🤥 I am from Pakistan I lie everyday to my parents and to my friends and on You Tube

[@wajid822]

Really I break 10.56 Allah swear

[@wajid822]

Age 13

[@kkrobot2873]

This is weird

[@asdfghjklkjhgfdsa555]

This is bullshit. I just watched bolt do the 100m in slow motion. He runs on his toes, his heels never touch the ground

[@OutperformOfficial]

Hi Luke, you are correct in that Bolts heels don't touch the ground. Of course you should never sprint on your heels. However he definitely doesn't run on his toes. The actual contact point is the ball of the foot, where (the spikes are). Check out this video we posted on dorsiflexion to get a better idea of how the foot should land kzbin.info/www/bejne/hKukfpVpaKqMorM

[@totallyraw1313]

This coach needs to take more care of his body! He looks like he's heading towards type 2 diabetes!

[@UrMom-tv6ou]

He looks fine.

[@StephonST]

Not even close.

[@fathersgoingtheirownwayfgt8048]

Gotta hit some laps coach😂