Sprinting Form Checklist

Sprint Start

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.

Giovanni Grassi 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 and develops sport-specific...
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