Draft 100m sprint needs analysis from my Strength and Conditioning placement at the Sports Institute of Northern Ireland (SINI). Includes IAAF rules, basic sprint mechanics and physiology, the most commonly associated sprint injuries (e.g. HSI, navicular stress fracture and Achilles tendinopathy) and general applications of the needs analysis to training and testing of athletes.
NCAA Tournament Free Pick, March 22 From Top March Madness Sports Handicapper
The 100m Sprint: a Basic Needs Analysis
1. The 100 Metre Sprint:
A Needs Analysis
BY JILL COSTLEY
2. Outcomes
Gain a basic understanding of the main International Association of
Athletics Federations (IAAF) rules.
Age classifications, the start, the race & the finish
Appreciate the movement patterns of running (including the mechanics of
acceleration and maximal velocity running)
Understand the energy systems and muscle fibres utilised within the 100m
sprint
Describe the mechanism of hamstring strain injuries
Describe navicular stress fractures and Achilles tendinopathies
Apply the Needs Analysis to training: training and testing
3. The 100 Metre(m) Sprint
Performance Criterion - time taken to run 100 metres
5. Age Classifications
U13 Boys and Girls
U15 Boys and Girls
U17 Men and Women
U20 Men and Women
Seniors – at least 20 years old
Masters – at least 35 years old
7. Starting Blocks – Compulsory
Rigid & fixed
International Comp - Linked to Start Information System
The Start
‘’On your marks’’, ‘’set’’ report of gun
Starter may withdraw competitors from the marks
Warning disqualification
False start (≤ 0.100s) = disqualification
8. Performance Criterion - time taken to run 100 metres
Times from fully automatic timing system
• Photo Finish System
• Any body part (head, neck, arms, torso, legs, hands or feet)
≥20 minutes between last heat and fist heat of successive rounds
(Maughan & Gleeson, 2010; Dick, 2012; IAAF, 2016)
10. Elite male – 9.58s to 11s
• Male world record – 9.58s (Berlin, 2009)
- Usain Bolt (Jamaica)
Elite female – 2012 Olympic final – average of 10.87s
• Female world record – 10.49s (Seoul, 1988)
- Florence Griffith-Joyner (America)
Ross et al. (2001); McGinnis, 2005
11. Running Velocity = Stride Length x Stride Frequency
Stride:
Stride length: the distance from the
placement of one foot to the next
placement of the same foot
Stride frequency: the number of strides
within a given time (usually per minute)
Walking base (aka stride width or base
of support)
Levine et al., 2012
Running – Gait
12. Support (Stance) Phase:
1. Touchdown (D)
2. Mid-stance
3. Take-off (E)
Flight (Swing/ Aerial) Phase:
1. Early-swing(B)
2. Mid-swing
3. Late-swing (C)
One Movement Cycle
(Right Leg on Model)
15. Reaction time
Time interval between the stimulus provided by the shot of the
Starter’s gun and the initiation of a response form the sprinter
through movement
Contributes 1-2% to 100m performance
Relationship of sprint performance & Male vs female
False start - < 0.100s
Human ability could exceed this
Men & Women…
Pain & Hibbs, 2007; Babic & Delalija, 2009; Pavlovic et al., 2014; IAAF, 2016
16. Newton’s Laws of Motion
Law of Inertia - ‘’a body will continue in its state of res or uniform motion in a
straight line unless acted upon by an external force’’ (Griffin & Watkins, , pg. 235).
Law of Acceleration - ‘’the change of motion of an object is proportional to the
force impressed; and is made in the direction of the straight line in which the
force is impressed’’ (McGinnis, 2013, pg. 98)
Law of Action-Reaction – ‘To every action there is always opposed an equal
reaction’’ (McGinnis, 2013, pg. 95)
17. Block Position – ‘’Set’’
Centre of Mass Height –
- ↑ (0.61-0.66m)
- ← (0.16-0.19m)
Factors:
1) Anthropometric Profile
2) Arm Strength
Block Position
- Bunched (<30cm)
- Medium start (30-50cm)
- Elongated start (>50cm)
Mero et al., 1992 Harland & Steele, 1997
Ground-Block Angle
Joint Angles
18. Block Clearance
Primary Muscles Utilised for Force Production: gluteus maximus, biceps femoris, vastus lateralis, rectus femoris &
gastrocnemius
Sufficient Vertical Impulse; Maximal Horizontal Impulse
Initiation of movement : Extension of hip & knee
: Decrease of ankle joint angle
- Pre-stretch for SSC
Elite vs Non-Elite
Greater block velocity and acceleration
Medium Start
Explosive movement against blocks
Low clearance angle
Harland & Steele,1997
Mero et al., 1992
19. Acceleration
Initial Strides
- COG ahead of touchdown
- Lengthen first stride
Flight and ground contact time of elite male sprinters during
the first two steps following block clearance (Harland &
Steele, 1997)
21. Maximal Velocity Sprinting
Spring-Mass Model
Energy cannot be destroyed or created; it converts from
one form into another
Gravitational potential energy (GPE) and kinetic energy
(KE)
Spring - leg; Circle – hip
Touchdown to mid-stance compression
KE to PE
Mid-stance to take-off Extension and recoil
PE to KE
Daly, 1991; Ferris et al, 1998; Chelly & Denis, 2000)
27. The Elite -
Greater sprint velocity is achieved
through the production of a
greater horizontal ground
reaction force and not through
stride frequency
Weyand et al., 2000
30. Adenosine Triphosphate
Adenosine (adenine and ribose) and 3 phosphate groups
High energy bond between the successive phosphate groups
Hydrolysis via adenosine triphosphate (ATPase) – 7.3 cals/mole
Approximately 2s of maximal intensity
Reversible – phosphorylation via energy systems
(Cramer, 2008; Wilmore et al., 2008; Maughan & Gleeson, 2010).
32. Phosphagen System (Alactic) –
Anaerobic: 0-20 seconds
Phosphocreatine (PCr) – utilised within 1.3s
Peak ATP production: 2-3s mark glycolysis increasingly assists thereafter
High rate of ATP resynthesis
30s recovery after 100m max. sprint – 50% PCr stores replenished
(McArdle et al., 2006; Spencer et al., 2005; Maughan & Gleeson, 2010)
33. Glycolytic
Primary system : 20s – 2 minutes
Increase in contribution after 2s (PCr
depletion
‘’Anaerobic/ Fast’’ Glycolysis
- Glucose or Glycogen Pyruvate
Lactate
Slower ATP turnover than Phosphagen
System so decline in performance (force
output)
- Fastest turnover at 5s mark
(Baechle & Earle, 2008; Maughan & Gleeson, 2010).
34. Oxidative System
Contribution is small
Aerobic – oxidises carbohydates
Inc. in duration and distance
100m Sprint Ergogenics
90-95% anaerobic and 5-10% aerobic (Maughan & Gleeson,
2010)
53% from the phosphagen system, 44% glycolytic and 3%
oxidative (Bompa & Buzzichelli, 2015)
(Bompa & Buzzichelli, 2015; Maughan & Gleeson, 2010)
35. Blood Lactate
Assists in estabilishing and regulating training intensities
Helps to evaluation the effects of training upon the body
Can be used for recovery
Kawczyński et al. (2015):
- Elite Polish 100m runners
- Blood lactate continues to rise 5
minutes post sprint
Tanner & Gore, 2013; Kawczyński et al. (2015)
36. Muscle fibres
Type I and II
Predominately Type II in sprinters
Type II higher in PCr, glycogen and
phosphorylase
100m Sprinter:
Type I fibres: 20-30%
Type II fibres: 70-80%
Bosch & Klomp, 2005; Baechle & Earle, 2008 Maughan & Gleeson, 2010
37. Overview of Acute Fatigue Causes -
Fatigue – ‘’inability to maintain a given or expected
force or power output’’ (Maughan & Gleeson, 2010,
pg. 90)
Sprinting performance is highly correlated with ability to
maintain reach and uphold maximal velocity
After peak velocity has been achieved (50-60m)
Limited PCr for ATP resynthesis
- Rise in Pi, H+ and lactate ion
Maughan & Gleeson, 2010
42. Main targets of training
Strength and Power
- Eccentric and concentric force capacity to decrease ground contact time &
increase GRF
Maximal - force (acceleration)
RFD (maximal velocity)
SSC --> Plyometrics
- Enhance elastic energy of muscles
Triple extension exercises – hip to knee to ankle
- Deadlifts, squats, snatches, cleans and jerks.
Jeffreys, 2013; Moir, 2015
43. Testing
Isometric and dynamic of maximal strength
Rate of Force Development (RFD) – Explosive Muscular Strength
- Within a 100ms time period
Low-load speed-strength
- BW vertical jump
Reactive Strength
- Drop jump
- Leg stiffness ) - (*maximal speed)
- Spring-Mass Model!!
- Hopping
Voluntary Maximal Isometric Strength – level of performance
Absolute Maximal Strength
Chelly& Denis, 2000; Moir, 2015
44. NI Athletics Qualifying Standards
http://www.nirunning.co.uk/documents/Commonwealth%20Games%20Standards.pdf
45. Summary
Improve strength to allow greater ground reaction forces during the toe-
off phase
Limit the touchdown-distance; and therefore frictional forces of braking
DEPENDS ON REQUIREMENTS OF ATHLETE
Anthropometric…..Age……Gender.....Technique……
Weaknesses…..Flexibility…..Current Training Status