Improve your Running Mechanics for more Speed

Training for Maximum Speed

One of the biggest mistakes new sprinters make when running at faster speeds is sitting low in their hips. Watch any elite sprinter and you will see their hips stay high and stable. New athletes drop or sit back in their hips and sometimes rock from side to side. This is often due to poor mechanics and or a lack of posterior chain strength and ankle stiffness.

Running mechanics are the foundation of sprinting speed. Every stride is a coordinated effort between muscles, joints, and movement patterns that can drive an athlete forward efficiently. For sprinters, running mechanics isn’t just about moving fast—it’s about maximising power, efficiency, and injury prevention. The better the mechanics, the more speed and less fatigue.

5 Simples fixes for sitting low in your hips.

1. Core and posterior chain strength exercises

   1. Squats

   2. Bulgarian Split Squats

   3. RDL’s

   4. Step Ups

   5. Hanging Knee raises

   6. Band Rotations

2. Drills

   1. A - marching

   2. A - skip

   3. Bounding

3. Ankle Stiffness

   1. Hopping

   2. Pogo Jumps

All these exercises should be deliberate and controlled.

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Stay Fast

Rod