Basics of sprinting

In this article, we’ll cover some of the key elements of sprinting technique, as well as some training tips to help you get the most out of your sprinting workouts.

Starting Position

The starting position is one of the most important aspects of sprinting, as it sets the foundation for the rest of the race. When setting up for the start, ensure that you place your front foot in the starting blocks and your back foot behind you, so that your hips are aligned with the starting line. Your hands should be positioned on the blocks with your arms slightly bent, and your head should be down in a neutral position.


After the starting gun goes off, the first few steps of a sprint are critical for acceleration. Your focus should be on driving your legs explosively into the ground, and pushing your body forward. As you gain momentum, your body position will start to rise up gradually, until you’re in a full sprinting position.

Stride Technique

Stride technique is critical for maintaining speed and efficiency during a sprint. When sprinting, try to keep your strides short and quick, and ensure that your foot strikes the ground directly under your center of mass. This will help to reduce ground contact time and maximize your stride length.

Arm Swing

Your arm swing can also have a big impact on your sprinting performance. Your arms should be relaxed, with your elbows at a 90-degree angle and your hands opening and closing naturally. Your arms should swing back and forth in a straight line, with your hands passing your hips at the back of the swing and your chin at the front of the swing.

Training Tips

To improve your sprinting technique and performance, it’s important to incorporate specific sprinting drills into your training regimen. These can include drills such as high knees, A-skips, B-skips, and fast feet, which can help to improve your running mechanics and increase your stride frequency.

In addition to these drills, strength training can also be beneficial for improving sprinting performance. Exercises such as squats, lunges, and plyometric jumps can help to develop explosive power and strength in the legs, which is essential for sprinting.

Finally, it’s important to maintain proper recovery practices to avoid injury and allow your body to fully recover between workouts. Make sure to incorporate stretching, foam rolling, and rest days into your training regimen, and listen to your body to avoid overtraining.


Mastering the basics of sprinting is essential for improving your speed, technique, and performance on the track. By focusing on elements such as starting position, acceleration, stride technique, arm swing, and training tips, you can develop the skills and strength needed to become a successful sprinter.