The Fastest Way to Improve Your Sprinting Mechanics

Frontside mechanics are how you produce maximum power and ultimately sprint faster. Great frontside mechanics are critically important in sprinting because they help to optimize your speed and efficiency.
Frontside and backside mechanics are terms that are thrown around a lot. However despite how common they are there seems to be a bit of confusion as to what they mean and how they relate to speed.
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When sprinting, your frontside mechanics refer to everything that happens in front of the hips. Proper frontside mechanics involve driving the knee forward and up towards the chest (strong hip flexors), which allows you to generate greater force and maintain a stable core position.
When you develop proper frontside mechanics, you can increase the length of your stride and generate greater power with less effort. This leads to a more efficient and faster sprinting motion, which results in a significant increase in speed.
In contrast, backside mechanics, involve a more inefficient movement pattern where your legs move backwards behind your body in a reverse crescent moon movement. This can cause you to loose power, and increase ground time. Backside mechanics can also cause you to land in front of your center of mass which limits your ability to push down the track.
In this lesson Olympic coach Ken Harnden provides a complete overview of frontside and backside mechanics. You'll get actionable tips to improve your sprinting form as well as 4 super effective drills that will help you develop great frontside mechanics.
Featured olympic athletes: Cejhae Greene, Warren Frazer, Usain Bolt, Asafa Powell, Jeremy Dodson
#sprinting
#runfaster
#trackandfield
#speedtraining
#100meter

[@lucifurs]

learnt a ton from your sprinting mechanics vids, helped me shave off almost a full second off my 100m pb, so thank you so much !

[@OutperformOfficial]

Fantastic, that's great to hear!

[@bradybourland]

First time trying it?

[@lucifurs]

nah ive done a couple this season and last season

[@ethvn.5]

That’s impressive man what’s ur pb now?

[@lucifurs]

@@ethvn.5 11.6, i got the usatf jr olympics today though, so itll prolly be down even more

[@aquicondiego13]

Man you're amazing explaining this, thank you for all your Knowledge

[@OutperformOfficial]

Appreciate it, glad it was helpful!

[@aquicondiego13]

@@OutperformOfficial it is, sorry for my english, I speak spanish, but your content is the Best and I prefer to listen to you, regardless of language barrieron, because your content is absolutely worth it

[@Bama1ma]

Learnt so much from this series. Thank you.

[@OutperformOfficial]

That is great to hear, very welcome!

[@jonathanhacksshorts1599]

Sir please Make a video on the weight training for sprinters

[@OutperformOfficial]

Great suggestion!

[@vadik5852]

Helpfull drils! Thank you

[@OutperformOfficial]

Happy to help!

[@Sanette1964]

Thank you so much sir🙌

[@OutperformOfficial]

You bet!

[@Mecarob_Gaming]

Nice username

[@bui340]

Thanks, good content!

[@OutperformOfficial]

Welcome!

[@OutperformOfficial]

Get your FREE Speed Primer course here outperformsports.com/product/speed-primer/ Learn the sprinting technique and drills proven to dramatically increase speed.

[@Jackjack1978.]

Hi, love your channel!!! This was excellent information thank you so much.. So I'm just getting into running(extremely fit and capable) and watched about 50 hours of different videos on high performance shoes:) I'm not really exaggerating...😬 Here's my list I'm wanting a shoe that does everything REALLY WELL if possible. Also I have taken up sprinting for about 50 yards so I'm also wanting a non spiked shoe to do 50 yard HIT training.. Any and all suggestions welcome. One shoe to rule them all would be great, But if I really am needing two shoes to do both short distance running and sprinting that is fine. Doesn't matter about the budget. I just want what makes the best sense, But it would be nice if one shoe like the SUPERBLAST might do both really well.. Thoughts ??? -ASICS NIMBUS 25 -ASICS SUPER BLAST -Puma DEVIATE NITRO elite 2 -HOKA MACH 5😊 -Nike Pegasus turbo SE -NIKE PEGASUS 39

[@airafhusain9626]

Thank you so much sir ❤❤❤

[@OutperformOfficial]

Most welcome

[@airafhusain9626]

@@OutperformOfficial it's ok sir

[@shravansanodiya8298]

Thanks so much sir 🙏🙏

[@OutperformOfficial]

Most welcome

[@iycrra75]

Is Frontside mechanics just as important for 400 Meter as 100 Meter? Please keep up the good work. Thank you!

[@OutperformOfficial]

It is still important, because of the length of the 400m you won't be able to maintain quite the same mechanics but definitely still work on them. The 400m is a 'long sprint.'

[@jonathanhacksshorts1599]

Amazing video 🔥

[@OutperformOfficial]

Thanks 🔥

[@zacchaeusdennis4768]

Thanks!

[@OutperformOfficial]

You're very welcome, really appreciate it! 🙏

[@kanhakk2125]

Thank you so much sir

[@OutperformOfficial]

Most welcome

[@not.abdullahi8178]

I have a race soon and this will really help thanks sir

[@OutperformOfficial]

Best of luck!

[@traviskline7600]

I'm powerful and explosive but I just needed an explanation of front side mechanics. Thanks for the video

[@OutperformOfficial]

Power and explosiveness are the ingredients you need for speed - with the right mechanics you should be on your way!

[@ivarronnback]

I wish there would be more discussion in the sprintcommunity about how different anathomy affects sprint technique. It's so obvious that everyone isn't shaped in same form, and if you look at sprinters like for example Calvin Smith, Evelyn Ashford, Michael Johnson Johnson we all can see that the the text book solutions doesn't apply to them. I think coaches who doesn't understand this can hurt certain athletes deeply. For what I read, all coaches to those I just mentioned understood this, and because of this they could be of great help for their athletes. For me, to watch Evelyn and Calvin run was just amazing. Sheer beauty on a track. Wow!

[@OutperformOfficial]

Absolutely, this is a vital aspect of training that Coach Harnden emphasizes regularly. He is a strong advocate for adapting sprinting technique and training to fit an athlete's unique anatomy and physiology. This personalized approach helps in maximizing performance while minimizing the risk of injury. Coach Harnden covers this topic extensively in his courses and materials, reflecting the diversity seen in elite athletes like Evelyn Ashford and Calvin Smith. Thank you for highlighting this important discussion in the sprinting community!

[@rogelinopedrosimao4209]

Acredito que Usain recebeu o que há de melhor sobre a mecânica de correr, e por isso, se tornou o homem mais rápido do mundo. E é um modelo para todos os amantes e esportistas do atletismo de velocidade.

[@simonthomson8266]

Thanks for all the info, do you have any videos for younger athletes, 8yr and up?? Simple technique work and instilling good patterns?

[@OutperformOfficial]

YW! We don't have videos with athletes that young however we do have a course designed for younger athletes that is fantastic for developing proper movement patters and sprinting technique outperformsports.com/product/smarter-athletic-speed/

[@GEEKSVILE]

Excellent video sir my son runs the 800m and 1500m but thanks to your videos have added speed drills which as helps, do you have any mid distance drills or workouts, thanks.

[@OutperformOfficial]

Thanks, great to hear! We don't have any distance drills yet however we are planning to make some in the coming months so stay tuned.

[@Vivungisport]

​@@OutperformOfficialThank a bunch man for this informative video.🙏🇸🇪 One question. Does fronside mechanic apply to middle distance running as well. And If so, how many percent would you estimate it to be?

[@mypassportpicsux]

If I knew this in high school!!! 🙄

[@jenngreen7043]

☠ to butt kicks! Great video!

[@MicahKim-fn8vz]

Lmaooo my school teaches this but I refuse to do it 😂

[@Psychedelicide]

I would love to see your assessment of Michael Johnson’s technique. Cheers!!

[@ivarronnback]

Me too.

[@user-tu9qc8cd6l]

Sir 🎉 I am having a running competition please do a video how to run super fast in the running competition and so a slow motion

[@OutperformOfficial]

Noted, good luck in your competition! Check out our channel, tons of videos that will help you race faster.

[@danieltushabe4448]

coach what do I do to help my reaction time? I'm still a fast runner but my block starts are not that great and have almost cost me a couples races last year. With the season starting up again I don't want to make the same mistake again this year, thanks.

[@OutperformOfficial]

Check out this video we posted on reaction drills kzbin.info/www/bejne/mGOWmmyDh9adnJo

[@user-kn2fq8js7p]

开始学习。

[@opiiibesttt1145]

ty💙😍

[@OutperformOfficial]

Welcome!

[@shwick7124]

THANKS FOR THE TIPS. ALSO IS YOUR TRACK TEAM SCARED OF MATHEW BOLING?

[@OutperformOfficial]

Welcome, no because they've got Favour Ashe

[@parveenberwal60]

Plz tell about athlete diet plans in weekly..

[@OutperformOfficial]

Thanks for the suggestion.

[@tracy-annmurray-qg9eq]

You are my best contact

[@OutperformOfficial]

Thanks!

[@gym_workout41]

Sir please block start in sprinter training please dis video

[@OutperformOfficial]

Thanks for the suggestion. We posted a full block start guide here with lots of videos and tips: kzbin.infoUgkxt3fjlKNd0QxRHXUrplS_W5XKThzwAjgT

[@gym_workout41]

Sir my 100m time is 12.30 second

[@gym_workout41]

To please 11.30 timing please sir work out

[@skyler586]

@@gym_workout41 what r u saying

[@Mecarob_Gaming]

@@gym_workout41 what are u saying

[@8hanes]

What about sprinting on a banked indoor track? Does the mechanics change? Going into the turn is uphill. Coming out is downhill. The left step is higher than the right. I've stumbled coming out of the turn. It was mostly likely due to trying to accelerating with downhill momentum. The declining surface may have caused my contect with the ground to be more behind me verses underneath.

[@OutperformOfficial]

That is a really interesting point/question. I saw a study a while ago that showed overall speed can be greater with banked surfaces during the turn but I don't know about adapting/changing mechanics. Next time I talk to Ken I'll ask him.

[@yeahhhhh9209]

this is very interesting, can it be be applied to mid and long distance running too in your opinion ?, i mean trying to focus more on front side mechanics rather than backwards ones?

[@OutperformOfficial]

Yes in that you don't want to be bent forward and 'looping' the back foot. Same with landing under the hips (or ever so slightly in front of them) vs reaching and over-striding.

[@yeahhhhh9209]

@@OutperformOfficial yes i mean the landing close to the com is a pretty solid point, but in distance running we are always told about not to overstriding by focusing on the backwards movements, like hips and ankles extended as much as possible...But i do think it's good to find the right balance ,otherwise as you mentioned in the video, the rear trailing legs remain too much behind and this can sacrifice the forward knees movements, which some coaches say it should be a passive action others an active one.. what do you think about that?

[@piyushsonar7057]

I have some issues when i increase speed sometime my leg doesn't land on ground properly missing ground contact therefore Falling chances increase so what i do? Frontside mechanic solve this?

[@OutperformOfficial]

Yes, also work on basic sprinting drills for ground contact i.e. A skips etc.

[@finestmochii2112]

No wonder my running form looks really weird. Cuz my leg was doing that reverse crescent thing and my knee wasnt lifting up like other runners that i see. I hv to get use to this way of running so thanks for the tips :)

[@OutperformOfficial]

Great to hear, it will feel strange at first because you're body will be used to what you have been doing but once train your nervous system to do it correctly you will see the results. Best of luck!

[@hampshireracing]

How to fix when the sprinter is moving side to side motion too much?

[@OutperformOfficial]

check out this video, 3rd tip kzbin.info/www/bejne/m32XnHSoqL9obas

[@arshadpathan17]

Plz next video for leg fat exercise

[@OutperformOfficial]

Do you mean how to get rid of leg fat?

[@kanhakk2125]

❤❤❤

[@androo1de275]

I have a problem where it looks like I’m running with high knees and I don’t know how to fix it

[@OutperformOfficial]

Could be a combination of your body lean and backside mechanics. Work on the hard post drill, or wall drills to get used to applying force at different angles.

[@amnaamal3741]

Any tips for 200m

[@OutperformOfficial]

All of the technique applies to 200m as well. But a good tip for the 200 is to incorporate some lateral plyometrics to help you navigate the turn

[@jeffmax2941]

Not understanding seem like legs should be forward

[@onion3974]

please explain why bekele run like he doses

[@OutperformOfficial]

He is a distance runner so very different mechanics. However he still lands underneath his center of mass and doesn't over rotate in the back.

[@john84753]

In an analysis video, they showed that Usain Bolt's foot landed in front of his center mass and he did "butt kicks."

[@OutperformOfficial]

When analyzing elite sprinters like Usain Bolt, Asafa Powell etc, it's important to understand the nuances of their form. While a detailed analysis may reveal that their foot lands slightly in front of their center of mass, this is typically a very small distance. For practical coaching purposes, it's more effective to instruct athletes to aim to land their feet underneath their center of mass vs saying "land 2cm in front of your center of mass." This simplification helps avoid overstriding, which is a common issue that can lead to inefficiency and increased braking forces. Regarding the "butt kicks" observed in Bolt's running form, this is a bit of a misinterpretation. What Bolt actually demonstrates is a high heel recovery, not traditional butt kicks. This technique is part of an efficient sprinting form where the heel recovers high off the ground, facilitated by proper hip positioning. Very different from the exaggerated motion coach Harnden demonstrated . Bolt's form, including his hip positioning, is a model of efficiency and power, tailored to his unique biomechanics and sprinting style.

[@michaelreif2618]

😊

[@jailanparker1046]

What's his 100m time

[@palonso1609]

i have no clue

[@OutperformOfficial]

Whose 100m time?

[@jeffmax2941]

So u don't do heel to but

[@OutperformOfficial]

You got it, minimize backside movement.

[@nathansmitty3591]

We did in college but not straight back butt kicks. We did them using the same mechanics as in your natural running form. So your knee would be up a little when your heel would be kicking your butt. Sort of like a high knee but obviously not that high. We also didn't actually make contact with the heel to our butts. Watch a slow motion sprinter and watch the mechanics as the leg is coming from the back to the front and that will give you a better idea of what I'm talking about. I was a 3x all American sprinter back in the day. I'm still pretty good at making people faster.

[@jostjuice]

Drills, drills, drills… DRILLS ≠ SKILLS

[@OutperformOfficial]

Explain

[@nohan7548]

Do A-skips and B-skips make you faster?

[@OutperformOfficial]

When done correctly yes. They will make you faster indirectly because you are training your body to hit proper positions. However you have to focus on your technique if you want the to carry over to your sprinting.

[@rabinrasaili7499]

Please make a video on how to run 800m under 2min

[@djxcel23]

No video he will make will show you that.

[@OutperformOfficial]

Appreciate the suggestion. We plan on adding longer distance videos in the future however @Xcellence is right, there are no guarantees in track and field. However 2min is a good goal to shoot for.

[@djxcel23]

@@OutperformOfficial 👍

[@djxcel23]

Breaking 2 mins has many factors. Workouts, talent level, how much drive a athlete has are just a few

[@totallyraw1313]

"Employ" a medball 🤣

[@OutperformOfficial]

Employ, 2. verb - "make use of"

[@totallyraw1313]

@@OutperformOfficial Why don't you just use a medball?

[@OutperformOfficial]

Haha. One of 2 reasons: The term "employ" can connote a more deliberate or intentional use of the med ball, whereas "use" may suggest a more general or casual approach. So, in section of the video we're trying to convey the idea that incorporating a med ball into A and B skips is a purposeful decision that requires some thought and planning. So "employ" was chosen instead of 'use' as it's more appropriate term in this context. Or It could be that talking to a camera for hours on end in 90 degree heat and trying to convey detailed yet concise instruction with no verbal or visual feedback from the audience is incredibly challenging. When you task your brain to provide the most valuable content to athletes and coaches you can, you are naturally left with a very finite capacity for nuanced grammatical decisions.

[@totallyraw1313]

@Outperform 🤣🤣 Brilliant reply! I had no idea that you were also an English major. What a well-rounded guy you are!👍👍

[@OutperformOfficial]

@@totallyraw1313 I thought that's what you were so I upped my game 😉

[@mirzunayedali1724]

The fastest runners' heels come up pretty high, almost kinda touching the butt, from what i've seen, which is the opposite of what this video is telling me. How would one explain that?

[@OutperformOfficial]

While it may seem contradictory, the observation you made about the fastest runners' heels coming up high is actually related to their efficient frontside mechanics. When sprinting at high speeds, elite runners generate tremendous force through their hip flexors and powerful leg drive. This force naturally results in their heels reaching a higher recovery position. This is different than backside mechanics (as explained in the video). Notice their hip position, torso angle and where they are generating power from.

[@mirzunayedali1724]

@@OutperformOfficial thanks I didn't find any other video explaining it. So for acceleration it's better to have a steep forward lean so legs can form a stabbing motion behind center of gravity but As one approaches top speed it's better to have high knee drive and hammer or whip the leg down in an arc(below center of grav) by loading the hamstring which causes high heel drive This right?

[@OutperformOfficial]

This is a great topic with a lot of nuance, we're going to be making a video on this in the future so stay tuned.

[@winstontownsend2516]

Stop the bull if u are a fast runner u are a fast runner if are slow u are slow stop the bull use all of what u explain and let us see how fast u run.

[@OutperformOfficial]

Hello Winston, technique is just as important as natural ability when it comes to sprinting. Even if you have a lot of raw speed, improper technique can limit your potential and increase your risk of injury. If you would like to see how fast coach Harnden runs here is a video of him winning the NCAA national championship in the 400m hurdles kzbin.info/www/bejne/ioHOqmarat2ld7c Hopefully that helps and best of luck this season!

[@woah8626]

Bro who the hell are you ☠️

[@user-hv7um1ec1u]

Hello, I hope to contact you via Instagram or Facebook so that you can give me advice. You are a great coach. You do a lot and a lot