“What a pleasure it was to work with Usain Bolt at the Gatorade Bolt in Sydney in 2010.”

Sprinting: a word that immediately conjures images of athletes pushing their bodies to the limit, striving to achieve the pinnacle of speed. Whether you’re a professional track star or just someone seeking to enhance your fitness, understanding how to reach maximum velocity in sprinting is a fascinating journey into the mechanics of human movement and performance optimization.  I have been fortunate to have spent all of my professional life coaching track – from grass roots to elite. This has included the Olympic Games (team coach for Australia in Sydney 2000 & Tokyo 2021) and a number of team sports such as AFL (Essendon; GWS Giants; Penrith Panthers; Australian Soccer and more). Regardless of the sport, the aim for speed is to maximise each individual’s potential. This article will discuss maximum velocity in its most pure form – the 100m sprint. Future articles will discuss speed in sports such as football, basketball, hockey and so on.

The Biomechanics of Sprinting: Phases and Strategies

Sprinting is a complex biomechanical process that involves multiple phases, each crucial in achieving maximum velocity. These phases can be broken down into four main components: the start, acceleration, transition, and maximum velocity phases.

  1. Start Phase: The first few steps are critical for building momentum. Athletes use a low angle of body projection, explosive leg drive, and powerful arm movements to generate force against the ground. The key here is to overcome inertia and rapidly transition into the acceleration phase.
  2. Acceleration Phase: In this phase, athletes gradually increase their stride length and frequency, while maintaining a forward lean. The focus is on generating horizontal force to propel the body forward. The acceleration phase typically lasts for about 20-30 meters, or until the athlete reaches around 60-70% of their maximum velocity.
  3. Transition Phase: As the athlete’s speed increases, they enter the transition phase. This phase involves an upright posture and a shift from force generation to maintaining speed. The focus is on minimizing air resistance and maximizing efficiency in movement.
  1. Maximum Velocity Phase: The pinnacle of sprinting – the moment when an athlete achieves their highest attainable speed. The key is to strike a balance between stride length and stride frequency. Longer strides cover more ground, while higher frequency ensures a quicker turnover of the legs. Usain Bolt set the current world record of 9.58 for the 100m at the 2009 World Championships in Berlin. He achieved his maximum velocity around the 65m mark of 12.42ms with a step frequency of 4.4 steps per second (Ref Russian Track & Field Magazine- Dr Nicholas Romanov). His average stride length throughout the race was 2.44m.  I have often heard people say that if Bolt was running in a school zone he would be booked for speeding – his maximum speed in that world record race was an astonishing 44.72km/h (Ref Science of Sport; Ross. 2009)

Factors Influencing Maximum Velocity

  1. Biomechanics: Optimal running posture, arm movement, and foot strike play a crucial role. A forward lean from the ankles allows the body to utilize gravity for propulsion, and proper arm swing generates additional momentum.
  2. Strength and Power: The force athletes apply against the ground determines acceleration. Strength training, plyometrics, and explosive exercises improve the ability to generate force quickly.
  3. Flexibility and Range of Motion: Adequate flexibility ensures a full range of motion in the hips and legs, allowing for powerful strides and reduced risk of injury.
  4. Neuromuscular Coordination: Efficient communication between the brain and muscles is vital for precise and powerful movements. Neuromuscular training enhances this connection.
  5. Training Regimen: Progressive training plans that include intervals of high-intensity sprinting and recovery periods help the body adapt to increased speeds over time.

Fine-Tuning Your Sprinting Technique

  1. Focus on Form – Technique: Work on maintaining an upright posture, relaxed shoulders, and controlled arm movements.
  2. Stride Dynamics: Practice a balance between longer strides and quicker leg turnover. Over-striding can lead to braking forces and slower times.
  3. Gradual Progression: Incrementally increase speed during training to allow your body to adapt to higher velocities.
  4. Optimal Warm-up: Prioritize a dynamic warm-up that includes mobility exercises and short sprints to prepare your muscles and nervous system.

In Conclusion

Reaching maximum velocity in sprinting is a culmination of biomechanical mastery, strength and power development, and intelligent training strategies. As you strive to enhance your sprinting abilities, remember that consistency and patience are key. By understanding the intricate interplay between your body’s mechanics and the principles of training, you can inch closer to the thrilling experience of achieving your personal best in speed and performance.