Sprinting Technique - Sprint Faster with a Proper Foot Strike

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Learn how to sprint faster by maximizing ground contact and developing a proper foot strike. A common mistake many sprinters make is striking the ground on their toes resulting in massive ankle amortization and increased ground contact times. The goal of these drills is to get the athlete to develop a flat foot strike by overemphasizing landing flat on the heel. The result will be a flat foot strike during sprinting (landing on the forefoot or where the track spikes are).
During upright sprinting elite athletes generate between five and ten times more vertical force compared to horizontal force (Seagrave, Mouchbahani, & O’Donnell, 2009). Large forces, applied in a short time, in the right direction, and through the optimal range of motion allow fast sprinters to cover 69% more ground per stride than their slower counterparts.
In this lesson Coach Karim teaches the correct technique to maximize force application to the ground and shares some key sprinting drills to help develop a correct foot strike.
Check out our latest post on proper sprinting form here: outperformsports.com/proper-s...
*Thanks for all of the comments and questions. We posted this video to answer them • Sprinting Technique | ...

[@OutperformOfficial]

Get the full sprinting masterclass outperformsports.com/product/sprinting-smarter-sprinting-faster/

[@tannorkocis7023]

Sprinting is the king of it all man. Took me a long time to figure it out. Never lose your ability to sprint. It is amazing for the body and muscles. I hadn’t sprinted from 20 to basically 30. I’m back to the drawing board.

[@OutperformOfficial]

Couldn't agree more!

[@KX5Kat]

2:51, as someone with longs legs this has to be one of the best pieces of advice I could've gotten. Even just comparing the 'Z' to the 'L' while standing still and planting my foot down, I can feel a hell of a lot more force being pushed into the ground.

[@OutperformOfficial]

That's great to hear!

[@shh711]

Where do you find the most used muscle control/contraction, in this specific movement? When you do it, theres always a secret compound contraction to recover the leg in sprints. Been looking everyday to find better explanations for movements as such

[@ChargersCity]

🙏🙏Blessings forever GOD loves y'all too forever tell everyone you know and don't know. Jesus loves y'all too forever. Teach everyone how to see and enjoy their blessings too foreverq

[@drizzy7575]

​@@ChargersCity amen❤

[@samserwadda253]

@@OutperformOfficial So when sprinting we must focus on landing on the heel?

[@andrewmthomson0191]

This makes perfect sense. Landing flat foot allows you to get maximum leverage on the toe push off as the foot travels through the maximum angle possible. It also saves time as there is no delay as the heel drops.

[@OutperformOfficial]

Heck yeah, you got it!

[@emperor536]

He is correct, when you land straight on the ball of the feet you lose sprint leverage, so the more flat footed you land then the more sprint leverage and power you get. He explained that the heel example is an *overexaggeration* to re-train our foot to land more flat footed.

[@OutperformOfficial]

You got it! Thanks emperor536

[@jessielamb]

how do you get flat footed on spikes, ecspecially the more curved ones. I was always taught to run on the upper part of your foot. I probably understood it wrong though but it just dosnt make sense to me.

[@Lowdevie]

Actually she didn’t land on the heel, it’s juste a tool useful for dorsi flexion. She lands on the mid foot, it’s good

[@muaymaddy]

Thank you for this video. I restarted sprinting a few years ago after 15 years. (I'm now 40 years old) I had some injuries in my calves, hamstrings and even got a bursitis near my achilles tendon. Today I tried your technique in my training and it felt a lot better.

[@OutperformOfficial]

Great to hear you're getting back into sprinting and that this video helped. Good luck on your journey!

[@meldroppeduoff]

omg my achilles tendons always hurt sm thats the main thing that hurts when i run/ sprint

[@geewizz6478]

@@johnnwako2488 He said this was an over exaggeration done during the drill

[@davomcwavo4870]

I thank you so much for this. I've been doing track for 2 seasons straight now into my Senior year next year. I've been running on my toes for years now, I'm a short distance running in which my first season of track I almost qualified for state. No one has ever told me that my form was wrong this whole time because I'm pretty fast and the fastest at my school, When I mean I don't use the middle of my foot nor heel when running I really don't, and I didn't know I could be wayyy faster than I am now if I just run correctly and improve my form, I've thought it was me getting slow, so I've been trying to stay less off my feet by running on my toes. I have 4 more meets for me to qualify for state and I'm going to watch this video everyday until I drill it into my HEAD!!!

[@OutperformOfficial]

You're very welcome Davo, that is great to hear. Let us know how it goes, best of luck on your remaining meets!

[@shershahiqbal6792]

how did it go?

[@davomcwavo4870]

@@shershahiqbal6792 Went to state that year then college hope it’s all well for yourself.

[@Static1Bolt]

Never considered that Z form when running, always did that L shape. Gonna try it the right way next time I sprint. Very useful information. Thank you!

[@jamiedavid8023]

I can't thank you enough for these videos

[@OutperformOfficial]

Thanks for all the questions and comments about where the foot contacts the ground. We just posted this video to answer them kzbin.info/www/bejne/mn-cpHaertqVicU

[@emerson7291]

X Pollination Productions thanks for the video!

[@jeanpaul4294]

wHY are we talking about high Gr force in minimal time without mentionning the jerk? I mean come on if I remember final velocity is Grf * time, so I understand larger impulse(momentum) in minimal time requires highest grf so maaybe sprinting acceleration (tight fitting sspace suit in vacuum stadium) is purely grf in relation to bodymass? wait another question are shorter strides better than longer ones because you use grf more often? ground momentum magnitude is the same as sprinter momentum but ground kinetic enrgy is still very very close to zero so if we apply conservation of energy (vacuum stadium) that sprinter uses 3 times as much cellular energy to go from 1v to 2v than from 0v to 1v? thanks for reply?

[@omalone1169]

@@jeanpaul4294 Marcus Garvey was wrong. RazorBladeKandy was white. Chinweizu synthesized both their ideas but it was Rollo Tomassi who perfected them. His text The Rational Male currently has far more appeal than the myriad of black nationalist literature already in circulation. It so happens that he published it the same year Tommy Curry challenged the fantasy of male privilege, referring to being a black male as a death sentence . His The Man Not however was not the first text to address the shortcomings of fem-centric pan-africanism. Nor was his recent 'Decolonising the Intersection' despite highlighting his attempts to emphasise the role of misandry in black female thinking. Chinweizu (Anamtomy of female power) and Shahrazad Ali (The Black Mans Guide) also made similar efforts but it was George Subira (1992) who hit the mark . Unlike Chinweizu, Subira did not draw upon Esther Vilar's 1976 classic, The Manipulated Man. Unlike most disciplined minds, Subira was an original thinker and one of the first to advocate a programme of economic leadership. Most modern black rhetoricians can offer no such programme or agenda because they are largely victims of black female programming. Their minds were long domesticated meaning they are reduced to reproducing aimless echo chambers almost every time they talk. Neely Fuller (1957) was not hostage to such conditioning but his programme seems to have a key fault. Despite realising the incredible driving motivating force of sexual expression , he still managed to downplay it's role, especially how it compares to the larger logic of antiblackness and global white terror domination. Although Charles Mills (1997) did indirectly develop his ideas, he neglected to integrate the foundation his own work borrowed from, "The Sexual Contract." (1996) Neil Postman, like Jeff Schmidtt, was one of the few people capable of making sense of these divergent ideas (much like John Gatto and Jan Matthews were two of those rare individuals with the pieces of the puzzle.) Conventional panafrikanism doesn't even realise there is a jigsaw to be solved. It has a distorted conception of itself because it views the world through a damaged lens incapable of accountability and self-reflection. PanAfrikanism will not produce any quick results either because unlike Chinweizu, Subira and Curry, it still refuses the interrogate and recognise the role of women in sabotaging the afrikan agenda. Texts like Addicted to White work towards this, only, in this age of intersectional confusion and fragmented voices in the wind, it isn't necessary to silence this perspective; it is enough just to drown it out. Jacques Ellul and Guy Debord surely foresaw this tragic arrangement, when few others could. Men have been fooled, black and white. It is no longer a question of race-first but male first, if not black-male first at the very least. Men are going to have to muster the clarity and courage to challenge the corporate-feminine regime dominating their "emptied" lives. If anything is to be redeemed black thinkers will need to prioritise the black pill and realise that the fundamental question of what it means to be a woman is as urgent as the need to ask what it means to be white. Gwiz [phone] [e-mail] Addendum: 1. Attention to a woman is like a blowjob to a man 2. When a man's contempt for women surpasses his lust for them, only then shall he become wise 3. Women think all men are the same - that is their strength. Men think all women are different - that is their weakness 4. A man's facade of strength is his biggest weakness; a woman's facade of weakness is her biggest strength 5. Men fake interest, women fake orgasms A. Women are not to be loved; they are to be handled B. Women are not complicated; they are complicating C. A man must value his time the same way women put premiums on their body D. Men struggle for physical dominance but women opt for social domination E. Men compete; women conspire archive.org/details/antifeministiskamanifestet2

[@jamiedavid8023]

i seen this video many times but its only now that i eventually get to understand exactly what he meant by stepping flat footed. gracias x-pollination!

[@terrygeorge280]

This is amazing explanation!! I am speechless

[@bluesteel7874]

Don't do this without shoes or shoes not well cushioned. The "flat-footed" landing he teaches is actually midfoot landing because of the heel raise and extra heel cushion in shoes.

[@blackops2legend253]

Just the video I needed! Thanks

[@Hayles_mm]

this video makes so much sense, I have midlands trails on Friday and today is Tuesday, I've been doubting myself, telling myself I'm now slow because I run short distance (sprinter) but I had the form all wrong . hopefully I will be able to run in the Z form and make it for the team thank u for this

[@OutperformOfficial]

You're very welcome, that is great to hear! Best of luck making the team, let us know how it goes.

[@DragoaZina]

I appreciate your very well explained advice. I hope I get faster after I incorporate those exercises.

[@OutperformOfficial]

I hope so too!

[@KenanTurkiye]

Just came across this channel and subbed, seems like a gold mine of knowledge.

[@OutperformOfficial]

Awesome, thank you and welcome!

[@cartishooter7150]

So a skips with b skips working on form will help me get faster adding this to my workout thanks coach

[@eduardofeltrin6470]

wow, thanks for such an informative video !

[@TysonE]

This was a good one, thanks!

[@kevinm8865]

She's got a nice build. Learned a lot from this video. Great types!! Thanks for sharing!!

[@OutperformOfficial]

Glad it was helpful!

[@bobanyfingelf]

Excellent tutorial..thanks.

[@ajo1124]

This teaching has helped me so much. I'm a Master track athlete and I hope to run a 200 or 400 soon THANKS to this training foot landing advice. THANK YOU

[@OutperformOfficial]

Always great to hear from Master track athletes, glad it helped!

[@sayer3035]

Update?

[@abdulkun47]

Love your videos. Great job. My question is, at what stages do you use the b-step and A-step during top flight or when an maximum velocity.

[@OutperformOfficial]

Thanks Abdulbasit! The idea is that by performing these drills you train your body to hit these positions so when you are sprinting the movements become automatic.

[@davidedward100]

Landing on the heel is going to increase ground contact time. I disagree with what he is saying. Everything else is fine.

[@OutperformOfficial]

Hey David, thanks for the comment! Check out this video we posted to clarify ground contact kzbin.info/www/bejne/mn-cpHaertqVicU you are correct and we definitely don't want people to think they should land on the heel during sprinting.

[@Aaron-ws3tr]

I agree

[@trainzen6805]

@@OutperformOfficial I would imagine when you say "land on heel" you only mean in from a cueing perspective, right?

[@OutperformOfficial]

@@trainzen6805 According to Coach Karim, yes that is the idea, overemphasize the movement in drills to train the nervous system to develop good dorsiflexion when sprinting.

[@ferniegutierrez1517]

Lol your never supposed to land on the heal that’s super bad because of all the force your putting on it.

[@chiara.c9392]

I HAVE TRACK AND FIELD TOMORROW AND I NEED TO RUN FASTER AND THIS HAS HELPED SO MUCH THANK YOU!

[@OutperformOfficial]

Great to hear, good luck!

[@chiara.c9392]

The actually meet is on june 7 but the practices are in the early morning and afternoon

[@jacquelinemartinez5342]

I’m going to try this next time. Thank you so much for this tip. “L” to “Z”

[@jaisivajijai1102]

This is so good

[@marulanisha8929]

Ty this helps me in my race

[@sgtboruto265]

This surprisingly correct my technique and poster at the same time

[@OutperformOfficial]

Fantastic!

[@jeavaunienembhard9009]

Thank you this is educative

[@Punjabsports23]

Thanks coach

[@avery_the_editor]

Bro thank u i needed this im having a race soon in 3/4 weeks this will be helpful

[@OutperformOfficial]

Welcome and good luck!

[@TittyTittyBangBangXX]

Thank you so much

[@bikedawg]

She's so fluid looking---like a gazelle.

[@vickyvicky-nb6ve]

Thank you sir is very useful for me

[@pellob3423]

I've never had any special training, I'm 38 years old now and I'm still running 100m in 11,50 - 11,80.l, 11,88. In my 20s my fastest time was 10,93..and my goal is reaching that time again. Let's see how it goes.

[@OutperformOfficial]

Great to hear you are still sprinting Pello! Keep us up to date with your progress.

[@pellob3423]

@@OutperformOfficial thank you so much! I'd be glad to inform you, take care and stay safe!!

[@ibrahimhussaini6053]

Got any tips lol. I feel bad that this 38 year old out there would leave me in the dust and I'm 17 😭😭😭

[@AKASHAKASH-sp4yd]

How bro plz reply i have events i need to qualify in 15 Seconds Tell me some best tipes to increase speed of 100m plz plZ plz

[@masonfondo6090]

@@AKASHAKASH-sp4yd did you qualify lol

[@akshay101panwar]

Thanks athletic coach

[@hedwards4599]

He knows what he's talking about.

[@_johnwayne_]

Anton Chigurh would like to have a convo with him.

[@simplecarnivore]

She has great form.

[@marshallgordon8968]

Excellent video and explanations! Thank you

[@OutperformOfficial]

Glad it was helpful!

[@marshallgordon8968]

@@OutperformOfficial Looking at getting your speed/sprinting program/course for my son. He’s 9yrs old and plays soccer and starting football in a couple years. Would your training program/course help him in those type of sports that are not track per se and have a lot of changing directions, lateral movements etc?

[@OutperformOfficial]

@@marshallgordon8968 We are going to be releasing a new Athletic Speed course that is specifically designed for multi directional athletes in the next few weeks. Should be a perfect fit for your son.

[@marshallgordon8968]

@@OutperformOfficial perfect! Thank you

[@cornellsinclair]

I am learning that proper wording matters. In observing elite marathoners and sprinters, I see that even elite marathoners land mostly flat footed during normal pace running while they as well as sprinters gravitate towards ball of foot striking in sprint phase. I only wished I would have known about proper running technique while training in high school for 800 yard dash. The small school I attended did not have a huge athletic budget, so track and field was a peripheral sport. We used the cleats the football team wore in training sessions and did our warmup runs on a mile rectangular road loop (can you say clack, clack, clack, clack!?). We did our sprint work initially on a grass football field and then on the asphalt road that surrounded that field. I did develop shin splints a few times and had to forego running track my freshman year due to knee issues in addition to the shin splints (super disappointing after my 8th grade year that saw me develop into a decently good middle distance sprinter who could nearly do the splits). Heel striking should never be encouraged at any point of training since the correct natural tendency of the body is to land flat footed when wearing minimalist track shoes during pace phase of running followed by ball strike running during all out sprint phase. You might want to edit your video.

[@OutperformOfficial]

Thanks for detailed comment Cornell. What coach Karim is talking about in this video pertains to this specific drill and is used as a cue to get athletes to understand what proper dorsiflexion feels like. He definitely doesn't encourage athletes to run on their heels. We made a follow up video with him that address proper foot contact during sprinting kzbin.info/www/bejne/mn-cpHaertqVicU

[@danielwiki6795]

Thank you

[@maniraja.4032]

Hi Sir. Please upload More videos about Sprinting techniques and Sprint training and also what are the kits used to sprint trainings .....

[@bakarycamara860]

Good technic

[@colmanlong1032]

Also I presume it's about dorsiflexion,love the bit about the Z shape,

[@brittanyleslie9950]

This isn’t heel striking at all, but mid foot it gives you that spring effect. Makes you bouncy, the heel will only slow you down.

[@user-he8rl4sm3k]

Bingo

[@brandoncouch3162]

Yeah I was gonna say..using less foot will help not lose momentum. Supposed to land on your mid foot to balls of toes. At least what I’ve heard

[@brandoncouch3162]

The legs though are completely right.

[@calvincalvin3132]

I had no idea there was this much technique involved

[@OutperformOfficial]

Yes, a lot of people have no idea how technical sprinting is.

[@tareen7575]

ty for this

[@pauleyambembella4460]

This is great, I want to become part of this team

[@lemondrop8203]

Nice pfp

[@zacbrisbin9418]

I’ve seen a looked at most of vids you have on here I am trying to perfect the foot strike, my question is whether it should be the mid foot strike when out from training. I have seen both when watching my running, I feel more bounce when I run midfoot, i am thinking that’s your point in this video just want to be sure. Thanks a ton for these videos I am thinking about becoming a track coach and I feel I need to properly learn it for myself and plus I just love sprinting ❤️

[@OutperformOfficial]

You got it, you want to land mid foot (where the spikes are), in a dorsiflexed position. This takes advantage of the stretch reflex. That is great to hear, need more good track coaches!

[@joydeepmukherjee2428]

Thanks

[@uMsubathi]

This guy is the best

[@xxroseblueberryqueenxx3030]

Thank you soo much sir

[@OutperformOfficial]

Most welcome

[@colmanlong1032]

Brilliant Video,just one thing,she did not land on the heel,but she had beautiful form.

[@OLDTIMEANOINTEDGOSPELMUSIC]

Thank you - that's good

[@OutperformOfficial]

Glad you liked it!

[@postnavodi]

Great video, don't know why people are confused. Can you just explain should we 'dorsiflex' our toes as well? I mean, should we do it as hard as we can?

[@OutperformOfficial]

Thanks. You don't want to focus on dorsiflexing the toes or doing it as hard as you can as that can lead to unnecessary tightening of leg muscles. Performing the drills helps to train the nervous system so dorsiflexion becomes second nature and you don't have to focus on it.

[@postnavodi]

@@OutperformOfficial Thank you so much for the response, such a professional channel :)

[@theknowledgeuniverse6648]

Exactly same question was from me, thanks sir.

[@nareshkuanr1516]

Mind blowing

[@LEOFADS]

Good video

[@OutperformOfficial]

Thanks

[@n1ckf00c]

So are you supposed to make a Z or an L on A-skip drills? I've seen different approaches to the angle your knee should be at. Thanks!

[@OutperformOfficial]

Make a Z

[@prodigyy505]

Wish i had a coach to train me . I live in a village and its hard to learn the proper form without the teacher.

[@muhammadluqman3510]

Same with me

[@siddhantroy9066]

just run to the nearest coaching centre

[@prodigyy505]

@@siddhantroy9066 thats easier said than done

[@Dr.King94]

She's like "i just wanna go home" 🙄

[@ebubegeorge9020]

Ur profile picture made it even more funny 😂😂😂😂😂🤣🤣🤣🤣🤣🤣🤣🤣😭😭😭😭🤣🤣🤣🤣🤣🤣

[@DanielStrawbridge1]

Lol not wrong mate

[@XabzintheNBAGuru]

Thank u went. From. 5th to 2nd

[@OutperformOfficial]

Heck Yeah!

[@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?

[@trecygeneviv5157]

I like your video clips

[@trecygeneviv5157]

Can you please send me some

[@Jackjack1978.]

Hi, love your channel!!! 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

[@Akshay_Sononeee]

Nice

[@UsernameRade]

I was planning to do sprint, but sadly, the field I was supposed to do it was small. And that's the only field I can only find. Any tips to run effectively in a short field(Jogging Field I mean)?

[@sivasairamchitrada5247]

Wow !

[@JulianSirian]

Quick question... if one foot dorsi-flexes more than the other foot, will this exercise help correct that imbalance, so they both dorsiflex at equal (ish) angles... if that makes sense? Thanks

[@OutperformOfficial]

Yes, it should. Make sure to really focus on the foot that needs work during the drill and by overemphasizing the movement with enough reps it should help even things out.

[@kangbugar]

thank you for this vidio

[@OutperformOfficial]

Welcome!!

[@shrekssssssss]

Im 1 of the slowest kids in class thanks for helping me get faster🎉🎉🎉

[@OutperformOfficial]

Happy to help!

[@simobeats1565]

what are your opinions on over extension? as in after the knee drive, your leg is straight while grabbing the track? not sure how to fully explain it but like your knee comes up and after about halfway coming down, the leg straightens out to grab the track and then lands under you? It's the only way ive been able to manage my stride length and get faster. I used to bounce up and down while running because i put force into the ground but not cover a lot of distance in a stride and also focused a lot on stride speed. All my friends ive trained with have reached times of 11.2- 10.8 but im capped at 11.7. I can run faster now i think, just need to do a testing with this new technique as im definetly faster with it. Just asking your opinions on the way im running, sorry if i said too much or lost you in the paragraph.

[@OutperformOfficial]

As far as stride length you want to focus on where your foot makes contact in relation to your hips and center of mass. If you land with your leg out in front you are 'pulling' which can create a braking force as well as put the hamstrings at risk. We recently posted a video on how to determine proper stride length as well as how to review your stride length on video, I think this will help you kzbin.info/www/bejne/oH-Yp4WFm6mWiac

[@simobeats1565]

@@OutperformOfficial that video was great thank you so much!

[@sumitsingh2274]

Yes

[@1t133]

This is good instruction although a bit misleading to the uniformed viewer. It provides good instruction in utilizing dorsi flexion in sprinting, but goes from step A, (literally) to the final product, when there are several more steps of instruction and drills that must be achieved before reaching the final product of the male athlete shown at the end.

[@ozdagap1809]

Adewale 13 they’re selling the whole program to ppl who are rich but just not enough not to hire their own personal trainer😒

[@magnumopus1415]

I think by heels I believe he meant middle part of the foot

[@HellbenderSTL]

“We want to land flat footed” goes against like every personal trainer every lol

[@OutperformOfficial]

Good! I was a certified personal trainer and they never taught us sprinting mechanics 🙂

[@namesake7139]

Good video! I can't believe some of you are misinterpreting the heel strike.... Land flat not on heel not on toes. Think of being a Jedi. Use the force. When deadlifting how often have you seen lifters trying to produce big force with their toes?? None, what about dunking?? None. Flat foot is cue. Not in heel

[@OutperformOfficial]

Heck yeah!

[@drewdreds]

Correct me if I’m wrong but you land flat foot for distance running and run on the balls of your feet for sprinting

[@bestofwhatsapp4836]

3:30 'shooting a cannon out of a canoe' the most confused by a statement I've ever been

[@OutperformOfficial]

Nice! Sounds like it will be a good visualization exercise for you.

[@yourfather4905]

Usain Bolt's heels never touch the ground during his 100m races

[@capitalv8062]

No sprinters do, he’s showing a technique for developing dorsiflexion.

[@bmartin4320]

He flew the 100m lol levitated

[@elstingergt3374]

Not sure about heel striking when it comes to sprinting but as along distance runner heel striking is a big no no.

[@OutperformOfficial]

Yep same with sprinting, you never land on your heel, in this video coach Karim using it as a cue for the drill, in sprinting you want your foot to be dorsiflexed and land on the balls of your feet.

[@KX5Kat]

From trying these drills for a while I'd say they do help with encouraging more effective dorsiflexion and proper foot striking... BUT... this drill can cause injury if not done correctly. Do this drill while wearing shoes with plenty of cushioning. Do this drill on grass if you can. Don't slam into your heel into the ground. I prefer the cue of "point your toes up" when your thigh is parallel to the ground. It works well with a double A skip (bounce twice on the same foot before switching legs) as it gives you more time and awareness to focus on dorsiflexing at the top.

[@Gaurav_Siinha]

Hello I am from India..My Airforce pft is on 16 January..in assam is it good to run two times a day both morning and evening time.. One more question..how to deal with hamstring muscle pain..bcoz I m suffering from it..due to which it became hard for me to Sprint..

[@timothyfrost5221]

Nice video however I disagree with the aspect of coaching sprinters to land on the heel. Whilst the foot should be close to a flat footed position on impact with the track, (perhaps making it look like a flat footed landing to many), they should actually land on the ball of their foot with a slight angle so the heel is not touching the track. Through dorsal flexion, this small angle should then be increased to around 90 degrees at the point of take off. This to me appears to be the technique most elite sprinter use.

[@OutperformOfficial]

Thanks Timothy, you are absolutely correct, during sprinting the contact is on the forefoot. These are drills to help develop dorsiflexion.

[@sheyshey1306]

Finally something that makes sense... I was about to leave a comment but it seems I don't need to anymore...

[@SleepyParakeet]

@@sheyshey1306 ikr

[@fj3571]

@@OutperformOfficial plase clarify that in the pinned comment because i think a lot of people inc me were confused

[@juanfernandocastroreyna478]

even if i try to not do it my legs makes me strike flat foot, i tought it wasn't proper form but im glad its not s bad thing

[@OutperformOfficial]

If you naturally strike with a dorsiflexed foot that is a great advantage.

[@SunOmega]

Should i dorsiflex the foot as much as i can?

[@limitedka4840]

I run regularly and have a 40yd/4.6

[@sabalincova449]

And what about shoes? The best option would be flat shoes without high heels(without a supportive platform), am i right?

[@Chickensui213]

He saying don’t be on your toes all the time another thing is with the drills you’re only landing on your ankle for emphasis.

[@sethx7620]

Pleaasee reply me faster, i'm a begginer, and i have a truck in 2 weeks, i sprint on the toes, is good to sprint on the heels because when i tryed, i was veey very slow... What's the best tehnique?

[@OutperformOfficial]

Hi Seth, check out this video we posted, it should answer your question kzbin.info/www/bejne/mn-cpHaertqVicU

[@jeffmax2941]

Is that for acceleration to i thought ball of foot good coaching tbough

[@OutperformOfficial]

Yes, the idea is to land with a flat foot (dorsiflexed), the actual point of contact on the foot will be where the track spikes are.

[@chanwoohwang8927]

Well, to stay low during the acceleration phase, I believe landing on the front side of the foot a.k.a low heel recovery is better. The drill in the video is good for practicing dorsi-flex though👍 never thought of that. I personally also believe that somewhere between fore foot landing and mid foot(or flat foot) landing is better while sprinting. Any thoughts on this coach?

[@OutperformOfficial]

@@chanwoohwang8927 You got it!

[@chanwoohwang8927]

@@OutperformOfficial Okay, thank you:)

[@risithroy4558]

What sprinting shoes do y'all use(not spikes)

[@michaelkyth5226]

I had the nike zoom winflo 5's but for the upcoming season i recently got the epic react flyknit's. Haven't tried them yet tho

[@Ob-yh7df]

So when running should I land on the middle of the foot with a slight bent or completely flat

[@OutperformOfficial]

Hi Omar, you should land on the ball of your foot. However your foot should be dorsiflexed or flat to take advantage of the stretch reflex and reduce collapsing at the ankle which happens when the foot is pointed down. Here is another video we posted that breaks down the foot contact a bit more kzbin.info/www/bejne/hKukfpVpaKqMorM

[@adityamarcminj7056]

In another video you focused on getting the three 90's(Hip, Knee, Ankle) when the leg is up, and here we are supposed to get a z Can you please clarify...

[@OutperformOfficial]

Let me know what video you are referring to and I'll try to help.

[@CerroneThompson]

Mid foot is where you’re supposed to land

[@correrlancaresaltar8650]

Dear. Good morning. I'm athletics from Brazil. I have been writing a book about this sport. I would like to ask your permission to use of prints of the video in my bool. Thus I can illustrate better may text. Thanks advance.

[@joeyp.1354]

How do I make sure that I’m not breaking my hips?

[@zacbrisbin9418]

I’m also seeing my rightfoot likes to bow out a bit. It’s really showing in my running right foot feels a lot more pain. Is there a good drill to correct this?

[@OutperformOfficial]

That could be caused by a number of things i.e. anatomical asymmetry, strength imbalance, movement patterns etc. Once you identify the issue you can address the root cause vs symptoms. You can try drills like ankle hops, lateral cone drills to build stability and strength, drills in the weight room etc.

[@zacbrisbin9418]

@@OutperformOfficial thank you for the feedback. This makes a lot of sense. I’ve always had problems with the ankle, but also think it’s a pattern of development overtime that I need to correct aswell. Practice repetition sounds like the cure, no easy fix as expected!

[@SunOmega]

Should i dorsiflex even if im not running at 100%? Like a 400m?

[@slowedbeats]

It's still a sprint

[@OutperformOfficial]

Absolutely, studies have shown that 400m runners that have the closest running from of 100-200m sprinters are the fastest.

[@SunOmega]

@@OutperformOfficial Oh ok thank you, what about 800m and distance runner? You dont have to dorsiflex right?

[@OutperformOfficial]

@@SunOmega I'm not too familiar with level of dorsiflexion for longer events, we did post this video on distance running that might help as the athlete demonstrator is a very good competitive runner kzbin.info/www/bejne/hJm7hKivoNF4apo

[@1t133]

This will depend in the type of 400m runner you are as there are several types, your abilities, weakness, physiological and structural make-up as well as your individual energy thresholds. For example, If you are stamina based 400m athlete, where as training and abilities are tempo based, mid to over distance and have the ability to transition to 600 and 800m distances, you are probably more fit to use a plantar flexion technique on the balls of your feet which will allow you to conserve energy and delay lactic onset although you sacrifice some speed. On the other hand if you are a 400m type with natural 200 meter ability you will likewise want to play to your strength utilizing the dorsi flexion as this type of athlete naturally would because he or she is more power based and so his striking pattern would follow suit. Although he or she has a speed advantage to the former, lactic will accumulate more quickly and there may be a stamina issue in the last part of the race. Finally, there is a rare type endowed with both abilities and neither weakness.