Arm swing in sprinting to this day remains a highly contentious issue amongst many sprint coaches fitness industry professionals and even fans of the sport. Elite athletes arm angles differ slightly with 85 degrees in front swing to 95 to 100 degrees on the down swing.
When you sprint you need to get full range of motion from your arms.
Arm swing sprinting. You cant help it. One of the most overlooked areas especially for beginners is the arm swing. In steady state running the arm swing is a passive process responding to forces exerted on the torso by the legs.
Its a huge factor in a sprint race. The running arm swing is a simple motion but by isolating the rest of the body and focusing exclusively on this exercise runners can make the small improvements in. The drill demonstrated in this video called the arm swing running drill can show runners how to get better at sprinting.
The movement of the spine winding and unwinding helps to control the legs momentum decreasing the need for an excessive arm swing to do the job thus conserving energy. Peter weyand noted the following when asked about the importance of arm swinging in sprinting. Arm swing is something i discussed at length in my book applied sprint training and various on line publications.
Similarly experimental studies of sprint biomechanics reveal that arm swing improves stability by i counteracting the angular momentum produced by the swinging legs about the vertical axis and ii reducing the side to side motion of the center of mass. The amount of force you can generate from your arms especially out of the blocks largely determines how well you explode. In an interview with jimson lee for speed endurance dr.
Running with a normal arm swing did indeed burn less energy 3 less than the behind the back form 9 less than across the chest and 13 less than hands on head. The lever is shortest. The reason for this contention appears to be down to the two schools of thought regarding the reason for arm use in the performance of sprint running.
For the sake of experiment if the sprinter collapses the elbow as much as possible during front and backside action the following is true. The opening up of the elbow will come naturally as your top speed increases. Once a runner is up to speed the arms swing largely like passive pendulums providing balance minimizing center of mass energy losses and conserving the bodys momentum.
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