Sprinting Mechanics - What am I doing wrong here?

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I'm a softball player, so I am hitting off the tee and then sprinting to first base. I put the cone for first base to a different spot on the field because some stupid idiot put the mound where first base goes and it would not come out.

What do you think?



A few things that I think that may be wrong with my sprinting mechanics. It's a little hard to tell if I am running on the balls of my feet or a little bit flat footed because I look so small (video was from my digital camera), but it looks like I am not on the balls of my feet very much. It also looks like that after my foot touches the ground that my toe is not pointing up like it should be. I am not sure what else may be wrong though.

My Speed to first base ranges from 3.15 seconds to 3.65 seconds when timed by my mom or myself (without swinging). Sometimes less. When it comes to game sitations, I do not know because I always sprint to first base like someone is trying to hurt me (110% is what I give) and 80% of the time I always beat out the throw (when the ball is hit to 3rd base or short stop depending on the speed the ball is hit). I am glad that my speed is pretty good with these mechanics, but I know I defiantly need improvement in mechanics.

If I can improve my mechanics for sprinting, I should be able to sprint maybe under 3 seconds (20 yards). Also - at night time, my speed is always faster than it is during the day. I have been playing slowpitch to get more confidence out on the field and also hitting (I hit opposite side in slowpitch, so I will not mess up my fastpitch swing) and am going to tryout for my community college in the fall.
 
I'm no expert in sprinting but I went over your video a few times and noticed about the same amount as you did. It does appear that you are more flat footed as well as it appears you should be more tilted forward to achieve maximum speed-but again, this is probably missing due to the flat-footed posture. I read this article and thought it had a lot of great insight. Maybe it would be helpful to you as you analyze your video in slow motion. Good luck with your goals!
 
get someone to video you sprinting side on its real hard to tell from that video. Your right arm drive is shorter than your left hand and im not sure if this is correct but your generating more power from your right leg than your left because your lift height is disproportionate to the low pelvic position that you are exhibiting. I have software called siliconcoach if you can get a copy then it will help you heaps.
 
Are there any workouts or weightraining that you recommend that will help with balance in both legs if thats the case? My right leg is stronger than my left strength wise, but my left leg is stronger than my right leg balance wise (very weird). Any one legged work I could do? sets, reps? I am not good at creating an exercise schedule. Could flexibility also be a problem? I have been trying to look online for a good flexibility program, but its hard to find one. I always stretch after my workouts, but I don't think I am doing it correctly with the amount of time, repeats, or maybe not the right stretches because my flexibility is not increasing. I have been trying to increase flexibilty in my hamstrings for I don't know how many years, but no change. I am going to take a Pilates class at my college this semester, so hopefully that will help.

Here is a video of me in the backyard sprinting (back of me and front of me view)
 
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You seem to be hitting the balls of your feet just fine in the second video, which is better. Keep your arms at your sides, tuck your elbows a bit more...it looks like you're exessively flaring out laterally. Remember to pump your arms, instead of rotate your body. Try to have your center of gravity chase you instead of you chasing it. In other words, lean forward more, especially when you just start the sprint. A good way to see if what you're doing is right, other than getting a coach, is to look at videos of professial sprinters and look at your own tech.

Exercises that will make your jump higher will make also you run faster. Reactive training, depth jumps, squats, step-ups, deads, good mornings, GHR, reverse hypers...etc. Look up articles by Kelly Baggett and Joe Defranco
 
What lei said and also it would be real good if you can make a side view one. Lei said it but 45 degrees is the optimal angle that your torso should be at when accelerating. Thats 45 degrees to horizontal.
 
okay thanks. One mechanic problem in my sprinting is probably what is causing me to not run at full speed, my arms to go all over the place, and my body rotating. My body rotating is probably what is holding me back. When I do my sprint workout tomorrow, I will focus on keeping my body straight forward linear and see if thats really the problem. I think that is the problem.
 
You asked about what kind of exercises you could do...Kelly Baggett has wonderful articles on how to improve all that...of course, you should get the technique down first. Try to record another video so you can compare.
 
okay I'll record another video on Friday. I am busy tomorrow all day and won't be home. I have school, softball practice, and pilates.
 
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