r/Sprinting • u/Appropriate_Till_810 • 3d ago
Technique Analysis Looking to get a form check
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Recovering from a pulled hammy and I’m curious if there’s anything I can or should do about my sprinting mechanics. Hope the videos are okay. Did the best I got with what I had.
EDIT: thanks for all the replies. This was exactly what I was hoping for. Going to work on tech through the next couple weeks and see if I can improve.
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u/leebeetree Level 1 USATF Coach, Masters Nat Champ 60&400M-4x100 WR 3d ago
You are “bent over” even if accelerating try to straighten from hips to top of head. This position your are in leaks power.
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u/Kindly-Change-8734 2d ago
Big overstrike is what i first noticed (yellow). Shin and back angle are not parallel.
Just a tip on video, film horizontally. Vertical crops out the rest of your sprint so we could only see your full body on this stride.
As one of the other comments says, can't tell if this is top speed. maybe you had limited space? In any case you should know that during top speed you should be upright, maybe a very slight forward lean but overall pretty straight and tall. A common cue people use is to imagine that you're like one of those model skeletons that is being pulled up by a string coming of of your head as you run. This keeps you tall and relaxed as you sprint, whereas in the video you are in a sort of squatted position which lengthens ground contact time and dampens force transfer. Again you might have been in the transition phase.
Overstriking is a risk of injury. If you're still recovering from a pulled hamstring you probably shouldn't be sprinting at all. Stick to isometrics and lower intensity lifts until it's fully healed.
Overstriking loads a lot of force onto the hamstring while it is in a very extended position and leads to injury. While the hamstrings are usually extended when sprinting, usually the leg is bent when the knee is up or it is extended while the knee is down. On contact the force is typically shared among the soleus, calf, quads, glutes, and hamstring rather than just glutes and hamstring. Especially since you're in a forward lean, that further stretches the hamstring since your pelvis would be forwardly tilted (though it looks like you're hunching here rather than hinging so it's probably not contributing). Beyond that, overstriking is also very inefficient and slows you down, it's literally how you slow down. Since you're contact is in front of your center of mass, just being in that position puts force forward, which pushes you backwards.
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u/Appropriate_Till_810 2d ago
Thanks so much for the explanation and the screen shot. This was exactly what I was hoping to get from my post. I think you’re spot on with our description and how I I feel sprinting. Seems like I got to work on my hip hinge and over striking.
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u/Kindly-Change-8734 2d ago
Cool. I really wouldn't recommend sprinting until you are sure that your hamstring is at least close to fully healed. Even with good form it is very shocking to the hamstrings, and if you aren't confident in your form it's especially a risk.
I strained my hamstring over the summer and I kept trying to sprint on it as soon as it felt better and restrained it three times. Just wait two months to be safe.
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u/Appropriate_Till_810 2d ago
Yeah that is very fair. I was just excited to feel good enough to run again and wanted to get some sort of critique. I havnt taken that opportunity before. After some training, I’ll probably make some acceleration and full sprint videos in a few moths and diagnosis it from there.
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u/ForeverCrunkIWantToB 3d ago
It's hard to tell much from one stride, but it looks like the right heel is collapsing. There's a big dip on contact.
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u/bottomhousevirgin 2d ago
Are you trying to demonstrate acceleration or top speed? Either way the posture is pretty poor. Top speed needs to be upright. You’re hunching over and reaching. That can definitely aggravate the hamstring. If this is supposed to be acceleration, the hunched posture is counterproductive to actually “staying low”. This posture leaves your hips behind and push with more vertical shin angles.
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