5 Tips To Apply More Ground Force When Sprinting

If you are a sprinter, you have probably read a lot about how force production is critical when sprinting. So if you are looking to understand HOW to apply more ground force when sprinting, you have come to the right place. When you are sprinting each step is important, so you have to know how to get the most out of every single leg cycle in order to reach your full potential as an athlete and sprinter.

In this post, we’ll discuss the 5 main parts of your sprinting mechanics that’ll help you maximize ground forces. No one has ever created more ground force than Usain Bolt which is also why he is the fastest man ever. So we will be using examples in his running mechanics to get a better visual on what needs to happen for greater ground forces.

1.      Vertical & Horizontal Force

All world class sprinters create greater ground forces when at top speed by using the combination of vertical and horizontal force. It is important to take both horizontal and vertical forces into account, specifically when considering ground force application. Horizontal force is typically more difficult to create because it requires a backward swing of the leg prior to ground contact. While vertical force requires lower body strength and stability to absorb force quickly and toe off.

In order to maximize both vertical and horizontal ground force patterns, there are a few actions that increase sprinting speed. The most important is foot height or knee drive, this is the biggest difference between sprinting and running/jogging. Top sprinters create more ground reaction forces because they get their knee heigh prior to foot strike. In comparison to long distance runners that do not get as much height in the knee or foot and therefore the ground force is significantly lower. So if you want to run faster, make sure you are getting your knee up especially as the big toe is leaving the ground.

The better you can utilize your toes when pushing off the more vertical and horizontal force you will be able to generate. Since he gets so much height when pushing off he has plenty of time to cycle his foot out in front and more importantly pull the leg underneath to generate horizontal force as well as a vertical force during foot contact which is when the most amount of force is generated into the ground. Discover how to get a more explosive first step here.

2.      Full Range of Motion within Legs

There is two important range of motion limitations we see in sprinters or athletes looking to get faster. The first one is limited knee height and the second one is an inability to extend the leg as it’s coming through. The leg is similar to a whip when sprinting and needs a proper wind up in order to create greater forces. However, putting too much force on getting the knee high may negatively impact stride rate.

The fastest athletes are able to maintain effective range of motion through the arms and legs while also minimizing foot contact time. This is the best way to maximize ground force application, is by increasing the range of motion of the legs while simultaneously minimizing ground contact. This is why lower leg strength and stiff ankles are critical when it comes to effective running mechanics.

Check Out Our Blog On How To Get Faster Immediately

Pulling Leg Back and Down

This allows you to create more vertical and horizontal force when you are sprinting. You should be able to achieve maximum force (Newtons) production. If you roughly calculate these forces, guys like Usain Bolt create over 4000 Newtons of force IN EACH STEP.

Now, most of those Newtons of force come from his vertical force production so the goal would be to generate around 3000 Newtons vertically and the remaining should be a horizontal force. Just to give you an idea that is over 900 pounds of force on each leg but it should also show you how important force production is when sprinting.

People often make the mistake of landing with their front leg too far in front of them and that limits their ability to put force into the ground. As a sprinter, how you land is critical to your performance and where you land will allow you to optimize each step to maximize speed.

4.      Necessary Strength for Lower Body

The lower core (transverse abdominis) is vital for strength and force production. It helps you stabilize your hips and allows you to generate more force. You also need to be strong within your quads, hamstrings, and ankles.

Overall, a strong lower half of your body will significantly contribute towards generating more force to the ground. It doesn’t mean you can compromise on your upper body. The upper body is important for balance and maintaining an excellent center of mass. However, you will not be able to accelerate what you cannot decelerate so in order to run faster you must be able to control slowing down better.

5.      Stabilization

When your foot hits the ground, you can’t have any extra movements (action). The focus should be to land with your knee slightly bent and transition throughout the landing phase without spending a lot of time bending your knee. A big part of stabilization is to absorb the force when landing your foot on the ground.

All five things explained above are critical to applying maximum force to the ground. You have to be able to generate and control the force. You might not be able to do it during the first few attempts, but as you practice more, you’ll be able to master these movements and increase your overall speed.

Quick Recap:

Let’s have a quick recap of what we’ve learned so far about how to apply more force to the ground when sprinting:

• Being able to get a vertical push off
• Having full range of motion within your legs
• Pulling your leg back and down
• Power and strength within your lower body
• Control and stabilize your lower leg when landing

Read About Our Keys To An Explosive Start

Final words

This was all about how to apply more force to the ground when sprinting, if you liked the information presented here, feel free to check our official website to know more about specific programs we offer to help you run faster.

If you have any questions, comments, or recommendations, you can leave those down below in the comments section, we’ll be happy to get back to you as soon as we can. We look forward to hearing from you.