Keep a tight core, and maintain a comfortable stride. Once you hit the home straight with about 60m to go you will be able to feel your efforts diminishing.Īt this point, it’s essential that you focus your efforts on a good sprinting form. Phase 4: Keep Your Technique For The Final 140m-200m It’s important from here on out that you focus on maintaining your speed and technique for as long as possible to avoid a breakdown in sprinting form. You should feel a shift in your efforts (the re-acceleration) as you use that reserve that you saved from gliding the bend and continue for the next 30m. But it’s a good way to explain it for visual purposes.Īs you come off the bend you want to kick start that rapid arm and leg movements that you produced during the first 40m. Before you say this is impossible, I realise that this is not what is actually happening here. Phase 3: Back On The Gas For The Next 110-140mĭuring this phase, you want to re-accelerate. Focus your sight on the point at which you want to run and your body will naturally follow around the bend. To run a successful bend, you do not need to lean your body into the curve. The race is short, you don’t have time to focus on anyone else. Note: Make sure you run your own race and stick with your plan! When you obsess over what others are doing then you have already lost. If you are in a race where your times are competitive, chances are these athletes will run out of steam and you’ll catch them. If you see athletes flying past you on the bend or way out in front, you don’t necessarily want to react. Eventually, you will get a feel for it and know how much energy you have left in the tank once you come off the turn. Running 150m from the 200m start line in training is a good way to practice this. This will allow you to run with a long and comfortable stride. You want to take the momentum built up from your acceleration and use it to maintain your speed as you sprint the bend. Gliding does not mean to slow down or exert less effort. This can be difficult for an athlete to understand let alone achieve. After accelerating hard for the first 40m, you need to find your stride and ‘glide’ the bend. Running a successful bend can be the difference between winning and losing the race. Phase 2: Glide Around The Bend For 40-110m You’ll find that your drive is shorter as you come into your running stride as you take on the bend. This is not the same as the acceleration phase of the 100m. To do this successfully, explode from the blocks, driving your feet hard into the ground. This energy system is short-lived, so focus on being powerful to fire the muscle fibres into action during acceleration. Once the gun goes, push hard off of both feet, swing your arms to build momentum, and drive out of the blocks.ĭuring this phase, your energy stores come from the ATP-PC energy system. This way, you’ll be able to explode from the starting blocks more forcefully. During the set call, raise your hips and keep the pressure on your feet and not on your hands. Once you have taken your marks, listen out for the officials. Here I will explain the different phases of the race and how you should run them. I like to break the race down into phases so that my athletes can get a better understanding of how I want them to run each part. Make sure your hands are behind the starting line and that the pressure remains on your feet and not on your hands. I tell my athletes to imagine themselves as a coiled spring ready to pop. Get in position: When the official tells you to take your marks, you should work yourself back into the blocks. A lot of athletes take deep breaths in and out, do a few explosive jumps, slap their thighs to psyche themselves up etc. Routine: You should have a routine that you go through before the start of every race. Anything new should be tried and tested during your training sessions. Don’t try implementing any changes during the competition as this could ruin your start. Here are some pre-race guidelines.īlocks: Be sure to set up your starting blocks the same way in competition as you would during training. Keeping more variables the same gives you the best opportunity to perform at your best each race. In this article, I will explain how to run 200m effectively. It takes time and practice to be able to execute the 200m efficiently. You also need a tactical plan which can differ from race to race depending on which lane you are in. It demands precision, development of neuromuscular patterns and strong sprinting form throughout. It requires a lot more speed endurance work in your training to be successful. The race requires the use of different energy systems from the 100m. The 200m is an event that combines the skills of power and speed endurance.
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