How to steal technique from world class sprinters

I am obsessed with watching the world’s best athletes on YouTube in order to learn more about sprinting technique. After all, we should be learning about what speed looks like from those who are actually running at speed. In my head, I have an idea of what I should like at speed, but it’s constantly readjusted when I observe nuances of those running at an extremely high level. It’d be common for me to look at Christian Coleman’s block starts, or Asafa Powell’s transition from acceleration to top speed and try and replicate their technique in my own training that day. Albeit running inspired after watching YouTube compilations is joyful, energising and reminiscent of how I’d learn sports skills as a kid, I think approaching this learning experience with more nuance and planning will reap better results and perhaps, you may be able to steal technique from world class sprinters.

1. Self-assessment.

What do I need as a sprinter? Assess your strengths and your weaknesses. Can you find your weaknesses represented as strengths in other sprinters? For example, if you were not satisfied with how you looked during top speed, what can you draw from those sprinters who do run top speed well? Go find their footage.

2. Observe an action.

Look for positions and the way in which they are co-ordinated as a part of the running cycle. What are some of the positions which you find attractive and think will translate to an improvement in your desired quality? Continuing with the example of improving top speed, I observed that Usain Bolt runs with very high elbows behind his body.

3. Try to understand why the observed action works for that sprinter.

Before stealing the technique, understand why it works. Just because this action works for this sprinter, does not mean it is universally executed or that it consistently garners similar results. There should be more of an emphasis not on the position, but as to what effect the position and its timing has on running faster. After I observed the high elbows of Bolt, I hypothesised two things: that the high elbow action encouraged higher heel carriage during swing phase, thus resulting in the force application of the foot coming from a higher, more vertical position and that the high elbows also encouraged a ‘greater’ backside swing cycle.

4. Take the ‘why’ of the technique and contextualise it for yourself.

Following observation and then understanding, try and make it relevant to yourself. Sorry to tell you, but if you're reading this blog, you probably aren't able to switch hip positions like Christian Coleman or run at speed like Usain Bolt. How can their expertise make sense to you?! To finish this high elbows example, I addressed this position by asking the following questions.

- Do I have adequate mobility to hit the position? Are my pecs too tight?

- How is that position timed and co-ordinated in the running cycle?

- How can I drill this position into my running mechanics? Do I even need to drill it?

- Am I able to address this position while sprinting?

- Most importantly, is bringing attention to this part of sprinting technique actually improving my sprinting?

I implore you all to continually learn more and more about sprinting mechanics. However, next time you take a golden technical nugget from one of your favourite sprinters, understand why that technique is working for them and then allow yourself to express and make that technique your own.