Introduction
Sprinting is a demanding athletic activity that requires power, speed, and technique. While many people focus primarily on leg strength and stride, the role of arm action in sprinting is often underestimated. A well-coordinated arm swing can significantly contribute to a sprinter’s overall performance.
The arms during sprinting primarily work to counteracts the rotational forces generated by the legs, helping to keep the body centred and aligned. A sprinter’s arm action can also contribute towards generating forward momentum (especially in the acceleration phase).
In this blog post, I will delve into the importance of proper arm action in sprinting, covering the different phases of sprinting and the role arm action plays in each. I will explore the techniques for optimal arm action during the acceleration phase and top speed, as well as common incorrect arm action forms and how to fix these errors.
Role of Arm Action in Sprinting
Arm action is a crucial component of sprinting that contributes to overall performance in several ways. Understanding its importance can help athletes focus on refining their technique for improved efficiency and speed.
Contribution to Forward Momentum
Proper arm action helps generate forward momentum and provides additional power to each stride. By synchronizing the arms and legs, sprinters can maximize their force output, enabling them to reach and maintain higher speeds.
Effects on balance and stability
Arm action plays a significant role in maintaining balance and stability during a sprint.
The coordinated movement of the arms counteracts the rotational forces generated by the legs, helping to keep the body centred and aligned.
If you would like to test this, try filming yourself sprinting with your arms involved, then remove your arms from the equation (don’t move them) whilst sprinting. What you will see is that when you do not involve your arms, there is significantly more side-to-side movement of your torso as you sprint.
The balance that arm action allows sprinters to maintain an efficient and powerful stride throughout their sprint.
If your arm action is all over the place, you will likely be forcing your core to do a lot of the work to stabilise itself against the rotational forces (this is excessive shifting of the torso during sprinting is an indicator of poor arm action).
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Arm Action During the Acceleration Phase
The acceleration phase is the initial part of a sprint where athletes rapidly increase their speed from a stationary position. Proper arm action during this phase is crucial for generating the necessary power and momentum to reach top speed efficiently.
Description of the acceleration phase
During the acceleration phase, sprinters focus on driving forward and rapidly increasing their speed. This phase typically lasts for the first 20-30 meters of the sprint, depending on the athlete’s experience and ability.
Proper arm technique:
To maximize the effectiveness of arm action during the acceleration phase, sprinters should consider the following aspects:
Arm drive: A powerful arm drive is essential for generating forward momentum. Sprinters should focus on driving their elbows back forcefully while keeping their hands relaxed. This action will help propel the body forward and increase stride frequency.
Elbow angles: During the first step of acceleration, you should ideally focus on fully extending at the elbow joint for the arm that is swinging backwards (see Powell start video below). The other arm’s elbow angle should be at an acute angle.
Hand position: Sprinters should keep their hands relaxed and allow them to naturally swing forward and backward. The hands should move from around the hip area to the shoulder height, ensuring a controlled and efficient range of motion.
Asafa Powell famously has one of the most ‘beautiful starts’. You can see his powerful arm action in slow motion above.
Tips for improving arm action during acceleration
To enhance arm action during the acceleration phase, athletes can try incorporating specific drills and exercises into their training routines.
For instance, they can practice arm swings while standing or kneeling, focusing on maintaining proper elbow angles and hand positions. In this case, do not run, just focus on swinging your arms forward and backwards as you would during the start of your sprint.
Additionally, sprinters can work with a coach or watch videos of elite athletes to analyse and emulate their arm action techniques.
Arm Action During Top Speed
Once a sprinter has successfully transitioned from the acceleration phase, they enter the top speed phase, during which they maintain the highest velocity possible. Efficient arm action is crucial for sustaining this maximum speed and conserving energy.
Description of the top speed phase
The top speed phase begins after the acceleration phase and lasts until the sprinter starts to decelerate. This phase usually occurs between 30 meters and 60 meters into the sprint, depending on the athlete’s ability and the distance of the race.
Proper arm technique
To maintain optimal arm action at top speed, sprinters should pay attention to the following aspects:
Arm swing: At top speed, sprinters should focus on maintaining a smooth and rhythmic arm swing. The arms should move in a pendulum-like motion, with the hands moving from slightly behind the hips to around the cheek or chin level. A controlled arm swing helps maintain balance and prevents energy waste (remember how it counteracts leg movement to prevent torso rotation).
Elbow angles: During the top speed phase, the elbow angle as the arm swings fully back should be ~90 degrees. As the arm swings forward, there are different techniques. Some prefer to keep the arm fixed at a 90 degree angle, however, I prefer Bolt’s technique, in which the elbow closes up as it swings forward (generally speaking, the bicep should not pass the chest as the arm swings forward).
Hand position: Sprinters should keep their hands relaxed and avoid clenching their fists. The hands should move naturally with the arm swing, maintaining a neutral position. Excessive hand tension during top speed sprinting indicates a lack of relaxation, which can negatively impact both top speed levels and speed endurance.
Usain Bolt’s arm action during top speed. You can see how his elbow extends at his arm goes backwards, and then closes up as he brings his arm forward.
Tips for maintaining efficient arm action at top speed
To improve arm action at top speed, sprinters can incorporate specific training drills that focus on maintaining a consistent and efficient arm swing.
These drills can include practicing arm swings while standing, whereby you focus specifically on your arm action. Preferably this is done in front of mirror so that you can review your form in real time. With enough practice, this arm action then becomes natural during top speed sprinting.
Additionally, as with acceleration, reviewing one’s own sprinting footage and comparing that to videos of elite sprinters is another way to help recognize inefficiencies in your form.
Common Incorrect Arm Action Form and Fixes
Despite the importance of arm action in sprinting, many athletes exhibit incorrect form, leading to inefficiency and reduced performance. Here, I discuss three common arm action errors and provide tips for correcting them.
Crossing the midline
Description: Crossing the midline occurs when a sprinter’s hand swings across the centre of their body during the arm swing. This action can disrupt balance and create rotational forces that hinder forward momentum.
Negative impact on sprinting: When sprinters cross the midline, they waste energy on unnecessary movements and risk compromising their stability. This error can result in slower times and reduced overall performance.
Tips for correcting the error: To prevent crossing the midline, sprinters should focus on maintaining a controlled and linear arm swing. They can practice arm swings in front of a mirror to monitor their form and ensure that their hands do not cross the centre of their body.
I’m a fan of Andre De Grasse’s arm action during his top speed. You can see that his arms do not cross the centre line of this body, and instead are very linear.
Excessive shoulder tension
Description: Excessive (that word is important, as of course the shoulders will be tense to some extent) shoulder tension occurs when a sprinter’s shoulders are tense and elevated during the arm swing. This tension can restrict the range of motion and impede fluidity in the arm movement.
Negative impact on sprinting: Tense shoulders can lead to inefficient arm action, reduced stride length, and increased fatigue. This tension ultimately reduces overall sprinting performance.
Tips for correcting the error: To alleviate shoulder tension, sprinters should consciously focus on relaxing their shoulders and maintaining a smooth arm swing. Stretching and mobility exercises targeting the shoulders and upper back can also help improve flexibility and reduce tension.
Inconsistent arm drive
Description: An inconsistent arm drive refers to irregular or uncoordinated arm movements during a sprint. This inconsistency can manifest as varying elbow angles, hand positions, or swing speeds.
Negative impact on sprinting: Inconsistent arm drive can negatively impact balance, stride frequency, and overall performance. This error can also contribute to increased energy expenditure and fatigue.
Tips for correcting the error: To develop a consistent arm drive, sprinters should practice arm swings with a focus on maintaining proper elbow angles, hand positions, and swing speeds. Again, drills that isolate arm movement, such as seated or kneeling arm swings, can be beneficial for reinforcing correct form.
Conclusion
In conclusion, arm action is an often-overlooked yet essential aspect of sprinting performance. By understanding the role of arm action in different sprinting phases, such as the acceleration phase and top speed phase, athletes can refine their techniques to achieve optimal efficiency and speed.
Recognizing and correcting common arm action errors, such as crossing the midline, excessive shoulder tension, and inconsistent arm drive, can further enhance performance.
The benefits of proper arm action in sprinting extend beyond merely improving speed. They also include increased efficiency, reduced energy waste, and a lower risk of injury. To unlock their full sprinting potential, athletes should prioritize arm action in their training routines and seek guidance from coaches or analyse elite athletes to emulate effective techniques.
