Training Videos: Other Componentsthe Mechanic

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Speed is dependent not only on the strength of the athlete but also their technique. Helping your sprinters to fine tune their mechanics will help them to maximize their speed.

In the clip below Latif Thomas from completetrackandfield.com demonstrates three very good drills to help your sprinters develop the muscle memory necessary to have the most efficient sprint mechanics. The drills are ones that many of you are already using, but coach does a great job of explaining how to teach the technique and common mistakes to look for. The video would be good to show your sprinters so they can see the proper technique.

Coach demonstrates a progression of A-March No Arms, A-March with Arms, A-Skip Single Leg In Place and A-Skip No Arms moving forward.

To learn more about coaching sprinters and other tack and field athletes click on the link above or checkout the Compete Track and Field YouTube Channel for other helpful videos.

This clip is from a complete speed training program by Coach Thomas. For more information about that program click the link: Latif Thomas Complete Speed Training 3 (CST3)

The YouTube video below has sound, so please make sure that your sound is turned on and that you have access to the site.(Some schools block access to YouTube)

Learning the basics of the A-March with no arms is critical. You must teach them the proper leg action before progressing to the drills that have more components. The teaching points for the A-March are as follows:

1. Chin up, head up
2. Knee up, toe up. heel up
3. Recover the heel up under the butt
4. Step over the knee of the support leg
5. Drive the leg down into the ground so that it lands under the hip.
6. The ball of the foot should hit before the heel

Once the A-March no arms is mastered, add the arm action but still remain in place. Go slow and gradually increase intensity. From this drill progress to the single leg A-skip in place with no arms. After several reps switch to the other leg and then begin alternating legs while staying in one place. Finally have the athlete A-Skip with no arms moving forward. Not shown, but of course the next step would be the A-skip moving forward with arms.


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Medically reviewed by Drugs.com. Last updated on Nov 16, 2020.

  • Care Notes

WHAT YOU NEED TO KNOW:

What are proper body mechanics?

Body mechanics refers to the way we move during daily activities. Proper body mechanics can help you avoid injury and muscle fatigue. Follow these 3 guidelines of proper body mechanics:

  • Bend at your hips and knees instead of your waist. This helps you maintain your balance by dividing your weight evenly between your upper and lower body.
  • Spread your feet apart to create a foundation of support. This helps you maintain your balance from side to side.
  • Keep your back, neck, pelvis, and feet aligned when you turn or move. Do not twist or bend at your waist.

How do I practice proper body mechanics?

  • When you stand:
    • Keep your feet flat on the floor about 12 inches (30 cm) apart.
    • Do not lock your knees.
    • Keep your shoulders down, chest out, and back straight.
  • When you lift an object:
    • Your feet should be apart, with one foot slightly in front of the other.
    • Keep your back straight.
    • Bend from your hips and knees.
    • Do not bend at your waist.
    • Lift the object using your arm and leg muscles.
    • Hold the object close to your body at your waist level.
    • Use the same process if you need to push or pull something heavy.
  • When you sit:
    • Sit with your back straight and place extra support behind your lower back.
    • Get up and change positions often if you sit for long periods of time.
    • Ask about exercises to stretch your neck and shoulders.
    • Adjust your computer so the top of the monitor is at the same level as your eyes.
    • Use a paper holder so that the document is at the same level as the computer screen.
    • Use a headset if you use the telephone often.

What else do I need to know about proper body mechanics?

  • Wear shoes with low heels, closed backs, and nonslip soles. This will help prevent falling and improve your body alignment.
  • Pull rather than push an object to avoid strain on your back muscles. The muscles you use to pull are stronger than those you use to push.
  • Ask for help or use an available device for assistance. Assistive or mechanical devices help decrease your risk for injury.

Care Agreement

MechanicalYou have the right to help plan your care. Learn about your health condition and how it may be treated. Discuss treatment options with your healthcare providers to decide what care you want to receive. You always have the right to refuse treatment. The above information is an educational aid only. It is not intended as medical advice for individual conditions or treatments. Talk to your doctor, nurse or pharmacist before following any medical regimen to see if it is safe and effective for you.

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Further information

Training Videos: Other Components The Mechanics

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