Sprinting Form Checklist | STACK
Giovanni Grassi
- Giovanni Grassi is an NSCA-CSCS-certified sports performance specialist at the Parisi Speed School in Fair Lawn, N.J., where he trains athletes in speed and agility...

Sprinting Form Checklist

December 25, 2012 | Giovanni Grassi

Must See Speed Videos

Reebok Spartan Racer Hunter McIntyre Helps You Build Endurance With Hill Intervals

Jimmy Rollins Baseball Speed Training

Devin and Jason McCourty Off-Season Speed and Agility Training

Correcting your sprinting form is one of the easiest ways to get faster. Strength and power are important, but it takes months to make an improvement. (Learn how to get faster in the weight room.) On the other hand, a simple technique fix can yield immediate results.

Correct sprinting form has many aspects, and it's not always easy to remember every nuance. Using a checklist of proper running form during each phase can help ensure that you refine your stride to achieve maximize speed.

Sprint Form Checklist

4-point stance

  • Body weight distributed evenly between hands and feet
  • Chin tucked and eyes focused on ground
  • Back flat

Acceleration Phase

  • Large and explosive 1st step
  • Stay on balls of feet with toes up
  • 45-degree body angle
  • Forward knee drive
  • Keep hips forward, back flat and trunk stable
  • Aggressive arm action with thumbs moving from chin to back pocket
  • Elbows at 90 degrees
  • Relax face and shoulders

Top-Flight Phase

  • Upright posture
  • Relax face and shoulders
  • Aggressive arm action
  • Hips travel in linear fashion (do not bounce up and down or sway side to side)
  • Legs turn in circular pattern
  • Stabilize trunk and do not rotate or let arms cross body
  • Keep toes up

Check out STACK's Sprinting Technique Guide for more articles on improving your form.

Advertisement
Giovanni Grassi
- Giovanni Grassi is an NSCA-CSCS-certified sports performance specialist at the Parisi Speed School in Fair Lawn, N.J., where he trains athletes in speed and agility...

Training Centers

FIND A STACK VELOCITY SPORTS
PERFORMANCE LOCATION NEAR YOU

Connect

Advertisement

Resources

STACK Fitness

Everything you need to be the fittest you ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes