Running — and sprinting in particular — is a fundamental skill that supports a multitude of other activities. If you know how to sprint properly, you’re more likely to enjoy a wide range of sports and activities that emphasize this form of running.
Have you ever gone to a school track meet or sports day for
your kids? Have you noticed some kids are clearly better sprinters? They’re not
just faster — they look better when they run. Same thing when
you watch a kids’ soccer game or even a simple game of tag.
Meanwhile, some kids look like a randomized mass of flailing
arms and legs, and their heads seem to waggle in the wind like dashboard
bobbleheads.
Why the difference?
The kids with decent technique are not “natural born”
sprinters. They have simply developed some good running mechanics at some point
in their lives, whereas the other kids haven’t. Most kids are never taught how
to run properly.
Basic mechanics of sprinting
Here are the basic elements of correct sprinting technique:
- Hold
your torso straight and vertical.
- Hold
your head still, but relax your face and neck.
- Bend
your elbows at 90 degrees.
- Pretend
you are lightly gripping a small bird in each hand.
- Pump your
arms so your hands travel from “hip to lip”, and keep your arms close to
your sides.
- As you
pump your arms, keep your shoulders steady but relaxed.
- With
each stride, lift your front knee high (“knee drive”) and straighten your
back leg completely to deliver full power.
- At the
start of your sprint, keep your strides short and quick. Lengthen your
strides as you gain speed and momentum.
How to teach kids the basics
You can teach these basic mechanics to kids ages 7 years and
older without lecturing them on human anatomy. Simply coach them through the
movements while they run:
- Stand
opposite your child (or children) and explain that you will run together
on-the-spot to practice fast running.
- Begin
by jogging slowly with them on-the-spot, and make sure they are facing
you.
- Point
out that your elbows are bent at 90 degrees. Make sure their elbows are
also bent at 90 degrees.
- Talk
to them about lightly gripping a small bird in each hand. Their hands
should be more or less “closed” but not tight.
- Tell
them to pump their hands from “hip to lip” (see mechanics above).
Demonstrate the movement and make sure they are doing the same.
- Start
to speed up your movements slightly, and bring your knees up high. Ask
them to bring their knees up high as well.
- Finally,
ask them to run very fast on-the-spot for five seconds (as if they are
running a race).
- Watch
their movements as they speed up, and give them reminders where needed
(e.g., keep your head still, bend your elbows, pump hip-to-lip, lift your
knees more).
If you teach kids in this manner, their eyes will see how
it looks to sprint correctly, their bodies will learn how it
feels, and their ears will hear verbal cues for
remembering key elements of technique.
Congratulations! You have helped a new generation to run well. From playing tag to chasing a soccer ball, they will use this essential skill in more ways than you will ever imagine.