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Assessing and Training Sprint Acceleration Part 1b

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26 views

Assessing and Training Sprint Acceleration Part 1b

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Sasa Semeredi
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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COURSES

assessing &
training
sprint
acceleration

Part 1b

Defining the ratio


of force
The final segment of the first part of our
course delves into a crucial concept known as
the mechanical effectiveness of ground force application. This concept, which
we adapted from cycling biomechanics and introduced in a 2011 publication,
focuses on how the force applied to the ground is oriented. Mechanical
acceleration is influenced by both the magnitude of the force produced and its
direction, as per Newton's laws of motion. This means acceleration is not just
about how much force you can generate but also about ensuring that the force
is directed in a way that maximally propels you forward, highlighting

Sportsmith
the importance of not being overly massive to facilitate acceleration.

We use instrumented treadmills and force plate measurements to define the main
variable explaining mechanical effectiveness, known as the ratio of force (Rf). This
ratio is a simple calculation that expresses the percentage of force driving the
body's center of mass forward relative to the total force produced against the
ground. For instance, if the horizontal component of force is about 25% of the
total force, the ratio of force is 25%, indicating that a quarter of the produced force
effectively propels the center of mass forward.

Our observations confirm that mechanical effectiveness tends to decrease with each
subsequent step during acceleration due to the increasing need to reposition limbs
quickly for the next steps. This decrease in the ratio of force is linear with
increasing velocity, highlighting the importance of maintaining horizontal force
production as a key differentiator between elite and lower-level sprinters.

We've discovered through research that sprint acceleration performance hinges


significantly on horizontal ground reaction force or impulse, rather than just the
total force produced. For example, my own sprinting force output over six seconds
is comparable to that of a sub-10-second sprinter, but the elite sprinter generates a
significantly higher percentage of this force in the horizontal direction, illustrating
the importance of mechanical effectiveness.

This leads to the question of the muscular determinants of this horizontal force
production. Our hypothesis, based on literature and functional anatomy, points
towards the hip extensors, particularly the glutes and hamstrings, as crucial for
propelling the body forward efficiently. High-speed running demands maximum
hamstring activity, even more so than what is seen in certain strength exercises.
This underscores the importance of these muscles in sprinting and suggests that
effective sprint training should focus on enhancing the power and activation of the
hip extensors in high-speed, short-contact-time contexts.

Furthermore, the foot and ankle complex plays a critical role in the kinetic chain,
acting as the final point of power transmission to the ground. If this part of the
chain is weak, the effectiveness of force transmission can be significantly
compromised, akin to a powerful arm motion being rendered ineffective by a weak
grip. This analogy emphasizes the importance of strength and stiffness in the foot
and ankle for efficient power transfer during sprinting.

An Australian study from 2019 further supports the significance of the hip and
ankle in sprint acceleration, finding that about 75% of the work generated to brake
and propel the center of mass, i.e. to increase running speed, is produced at these
joints. This highlights the need for targeted training to develop these areas for
improved sprint performance.

Sportsmith
Additionally, the control of the lumbar and pelvic regions is vital for sprint
efficiency. The power generated by the lower body must be effectively managed by
the upper body to prevent energy loss. This means that athletes need not only a
powerful lower body but also strong lumbopelvic control to maximize acceleration
performance.

Fatigue also plays a role in mechanical effectiveness, with both force production
and the efficiency of force application decreasing in fatigue conditions. This
suggests that training and assessment should consider an athlete's performance
under fatigue to fully understand their sprinting capabilities.

Sprint acceleration performance is analogous to a Formula One race, where both


the engine's power (force production) and the transmission of this power
(mechanical effectiveness) are crucial. Just as important is the driver's skill in
utilizing these components effectively. Sprint training, therefore, should focus on
enhancing force production, optimizing force transmission, and ensuring the athlete
can effectively apply these in the context of sprinting. This comprehensive approach
to training addresses the physical, neuromuscular, and technical aspects of sprint
performance, making it a multifaceted and fascinating field.

Sportsmith

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