In the world of athletics, specifically sprinting, the conversation often revolves around speed, strength, and agility. However, one critical aspect that gets less attention, yet holds immense significance is the way sprinters interact with the ground during their runs – their footstrike and ankle stiffness.
We will now delve into the art of sprinting, focusing on how to strike the ground with stiff ankles and feet to enhance speed and reduce injury risks hence enabling you to run faster in 100m race.
Analogy: Punching and Sprinting
To understand this better, let’s draw an analogy with boxing. When you aim to land a powerful punch, you make a strong fist with a firm wrist. The same principle applies to sprinting. To hit the ground with maximum power, you want to make contact with stiff ankles and feet. Landing with soft, relaxed ankles may lead to injuries such as shin splints, calf, Achilles, or ankle joint damage.
In fact, scientific literature indicates that an elite sprinter and an elite boxer strike with similar amounts of force, relative to their body weight.
The Problem: Over Plantar Flexion
Over plantar flexion is a common issue where the athlete excessively points their toes down to try and increase stride length. However, this could potentially lead to overstriding and cause unnecessary stress on the hamstrings. Not to mention, too much plantar flexion may hinder the ability to strike the ground with stiff ankles, affecting overall performance.
Higher sprinting speeds are achieved by applying more force into the ground in less time, which consequently results in longer stride lengths. This is harder to achieve with soft ankles. So, maintaining stiff ankles during the upright sprinting phase is crucial, albeit the first three steps may require a different approach.
Identifying Soft Ankles
Identifying soft ankles can be done in three main ways:
- Self-Assessment: Ask yourself if you run on your toes, struggle with top speed, or deal with shin splints, Achilles pain, ankle joint pain, calf pain, or foot pain. If the answer is ‘yes’ to any of these, it’s possible you’re landing with soft ankles.
- Video Analysis: Analyze your running video at top speed and look for prolonged foot-ground contact time. This may be indicated by a slower leg recovery time.
- RSI Score: The Reactive Strength Index (RSI) measures your ability to absorb and then rapidly produce maximum forces. One way to calculate this is by performing 10 consecutive squat jumps with hands on the waist and determining the average height and ground contact time for the best five jumps.
Turning Soft Ankles into Stiff Ankles
Once soft ankles have been identified, how do we transform them into stiff ones? Here’s a three-step approach:
- Enhance Ankle Mobility: It’s vital to have a mobile ankle that can dorsiflex, plantar flex, invert, and evert effortlessly. You can check your ankle mobility through a simple bodyweight squat test.
- Reduce Excessive Plantar Flexion: Consider your footstrike during sprints. Overemphasis on running on the toes could interfere with achieving stiff ankles and limit your speed.
- Plyometric Training: Training your tendons through plyometrics can be immensely beneficial, but be cautious about progressing too quickly as it can lead to injuries. Start with simple, low-impact movements, then gradually increase difficulty and complexity.
Remember, the surface you perform plyometrics on, the type of shoes you wear, and whether you are barefoot can also influence the outcome.
Simple Solution: Walking Barefoot
If all of this sounds a bit overwhelming, a straightforward solution is to simply walk around barefoot on your toes for about five minutes every day. This small act could significantly transform your foot and ankle over time.
Remember, the goal here is not to develop stiff ankles overnight. It’s about implementing the right practices and exercises consistently, gradually building up your ability to absorb and produce maximum forces with your foot and ankle.
Conclusion
Sprinting is a complex activity that involves many different components. Achieving stiff ankles during your run isn’t just about force and speed; it’s about injury prevention and longevity in the sport as well. The steps mentioned above can guide you to develop stiff ankles, enhancing your performance, and reducing the risk of injury.
If you need further help testing your RSI, improving your ankle mobility, developing stiff ankles, or analyzing your sprinting technique, consider seeking professional guidance. Additionally, learning more about common mistakes that could hinder your speed could also prove beneficial in enhancing your performance.
So, take your time, start small, and remember – every small improvement brings you one step closer to becoming a faster and more resilient sprinter.
