Form Lab Slides Module 01
SPEED LAB BIOMECHANICS
Form Lab
Deconstructing the sprint stride to unlock maximum velocity through posture and efficiency.
Objective: Master the "Big Three" of Sprinting Form
ACTIVATE The Science of Speed
Sit & Swing Challenge
Sit on the floor with legs straight.
Pump your arms as fast as you can.
Notice what happens to your hips and legs.
"Why do the arms control the legs?"
[Insert Video: Slow-Motion Sprint Mechanics Visualization]
Watch how the athlete's body maintains a straight line from head to heel during the drive phase.
Posture: The Tall Runner
Run Tall
Imagine a string pulling the top of your head toward the sky. No slouching!
Head Level
Eyes focused 20-30 meters ahead. Do not look at your feet or the sky.
Lean Forward
A slight lean from the ankles, not the waist. Like you're falling forward.
Arm Action: Pocket to Chin
1
90-Degree L
Lock your elbows at 90 degrees. Don't let them straighten or curl too tight.
2
Pocket to Chin
Hands go from your hip pocket to chin level. Swing from the shoulders.
3
Loose Hands
Relax your hands. Pretend you're holding a potato chip you don't want to break.
DIAGRAM 1.2
Chin Pocket
Power comes from the shoulder drive, not the elbow bend.
Leg Drive: The Piston
High Knees (Hips)
Drive your knees up until your thigh is parallel to the ground. This creates a "long lever" for more force.
Dorsiflexion (Toes)
Keep your toes pulled up toward your shin. This turns your foot into a "stiff spring" when it hits the ground.
Common Error Alert
Heel Kicking: Bringing the heel back toward the butt too much wastes energy and time!
Think: "Step over the opposite knee"
The Drill Lab
A-Skips
Focus on high knee drive and rhythmic toe-up foot strikes. Bounce!
B-Skips
Add a "clawing" motion to the A-skip. Reach out and pull the ground under you.
Wall Sprints
Leaning against a wall to isolate the knee drive without moving forward.
Arm Seated Sprints
Seated on the floor, focusing purely on 90-degree arm frequency.
Form Lab Worksheet Form Lab
Sprint Mechanics Analysis
NAME:
DATE:
Experiment 1: Sit & Swing
Sit on the floor with your legs straight out. Pump your arms as fast as you can for 10 seconds. Observe what happens to your body.
What happened to your hips and legs while your arms were moving fast?
Based on this, how do the arms help a sprinter run faster?
The Big Three Checkpoints
1. Posture (The Tall Runner)
Check one:
Leaning from the waist
Tall and straight
Leaning back
Goal Tip:
"Run tall like a string is pulling you up!"
2. Arm Action (Pocket to Chin)
Are your elbows...?
Straight and floppy
Locked at 90 degrees
Goal Tip:
"Don't break the potato chip in your hands!"
3. Leg Drive (The Piston)
Your knees should be...
High (thigh parallel to ground)
Low and shuffle-like
Goal Tip:
"Step over your opposite knee!"
Peer Lab Analysis
Partner up. Watch your partner perform three 20-meter sprints at 70% speed. Mark what you see.
Mechanic Sprint 1 Sprint 2 Sprint 3 Eyes Looking Forward
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| 90-Degree Arm Swing |
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| High Knee Drive |
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| Toes Pulled Up (Shin) |
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Observation Summary
What is one thing your partner did well? What is one thing they can improve?
GLOW (Strength):
GROW (Focus):
Launch Pad Slides Module 02
THRUST & ACCELERATION
Launch Pad
Mastering the explosive transition from zero to maximum velocity.
Objective: Maximize Power Output at the Start
IGNITE Reaction Time Lab
Starting Positions
A Standing Tall
B Lying Face Down
C Seated (Backwards)
Which position felt the "fastest" to get moving from? Why?
"Acceleration isn't just about how fast you run, but how quickly you can overcome inertia ."
The Launch Stance
1. Standing Start
Power leg in front
Weight on the balls of feet
Opposite arm forward
Used in relay exchanges!
2. Crouch Start
Three-point or four-point
Hips higher than shoulders
"Load the spring" in legs
Best for maximum power!
The Drive Phase
The Power Angle
When you launch, your body should create a straight line at 45 degrees from the ground.
Push, Don't Pull
Drive your feet backwards into the ground to propel yourself forwards.
45° DRIVE ANGLE
Do not stand up too fast! Keep the "head down" for the first 10 meters.
ACCELERATION VS TOP SPEED
Acceleration (The First 10m)
Short, powerful steps
Pumping arms aggressively
Head stays low
Transition to Top Speed
Gradually "stand tall"
Stride length increases
Fluid, relaxed motion
Launch Log Worksheet Launch Log
Explosive Start & Acceleration Analysis
NAME:
TEAM:
Activity 1: Reaction Challenge
Rank each starting position from 1 (Fastest to get moving) to 3 (Slowest).
Lying Face Down
RANK
Standing Tall
RANK
Crouch Stance
RANK
Observation: Why was the Standing or Crouch start faster than lying down?
Launch Checklist
The Setup (The "Set")
Fingers behind the line (Bridge shape)
Hips higher than shoulders
Weight shifted forward
The Drive (The "Go")
Explosive push from BOTH legs
Full body extension (45-degree angle)
Aggressive arm pump (Pocket to Chin)
Data Point 2.4
Drive Phase Analysis
During the first 5-10 meters, where should your eyes be? Draw an arrow on the diagram showing the correct drive angle from the ground.
DRAW ANGLE HERE
Describe the feeling of a "Powerful Launch":
"Power is force times velocity. Drive the ground away from you!"
Baton Bond Slides Module 03
BATON BOND FUNDAMENTALS
The Hand Off
The bridge between individual speed and team victory.
Objective: Master the Blind Push-Pass Technique
BOND The Blind Trust Challenge
The Setup
Line up with 4 people. Close your eyes. A baton starts at the front.
"Can you pass it to the end without anyone looking back?"
What goes wrong?
• Reaching too high or too low
• Not having a "steady target"
• Dropping it because of "hand fumbling"
In a sprint relay, looking back kills your speed!
The Receiver: Making a Target
High & Wide
Hand is back, thumb pointing down, making a "V" shape with your fingers.
The Statue Hand
Once your hand is back, DO NOT move it. Keep it as still as a target on a wall.
[Diagram: Top-Down Hand V-Shape]
Thumb Down. Palm Up-Back.
The Passer: The Push
1. CUE
Shout a loud, clear word when you are 1 meter away. Popular: "STICK!" or "UP!"
2. PUSH
Don't just place it. Firmly push the baton forward into the receiver's palm.
3. RELEASE
Only let go once you feel the receiver has a firm grip. Keep running for 5m after!
THE "Z" PATTERN (Right-Left-Right-Left)
RUNNER 1
Right Hand
RUNNER 2
Left Hand
RUNNER 3
Right Hand
RUNNER 4
Left Hand
Why? This prevents runners from running into each other on the curves!
Baton Bond Lab Worksheet Baton Bond Lab
Blind Exchange Fundamentals
NAME:
PARTNER:
Phase 1: Stationary Drills
Stand 1 meter apart. Practice the "Push-Pass" 10 times with your eyes closed (Receiver only). Switch roles after each set.
Receiver Checklist:
Thumb pointed down
Palm facing back/up
Hand stays "Like a Statue"
Passer Checklist:
Loud, clear verbal cue ("STICK!")
Firm push into the palm
Release only when felt
Phase 2: Walking Exchanges
Perform 5 walking exchanges. After each one, rate the "Feel" of the pass from 1 to 5 stars.
Trial Cues Used Success? Connection Score 01
| ☆☆☆☆☆ |
| 02 |
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| ☆☆☆☆☆ |
| 03 |
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| ☆☆☆☆☆ |
| 04 |
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| ☆☆☆☆☆ |
| 05 |
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| ☆☆☆☆☆ |
Baton Debrief
What happens to the exchange if the Receiver looks back?
Describe the verbal cue your pair used. Why did you choose that word?
Trust the Hand. Trust the Speed.
The Exchange Zone Slides Module 04
SPATIAL COORDINATION
The Zone
Mastering the 20-meter window where races are won or lost.
Objective: Synchronize Speed within the Exchange Zone
The Exchange Zone
START ZONE
0m
10m
20m
END ZONE
The Rules
• Baton must change hands inside the 20m zone.
• If the pass is outside, the team is disqualified (DQ).
The Goal
Pass the baton while BOTH runners are moving at maximum velocity.
Finding Your "Go Mark"
The outgoing runner (Receiver) waits at the start of the zone. When the incoming runner (Passer) hits a specific Mark on the track, the Receiver takes off.
Trial and Error
"If you're too early, the passer won't catch you. If you're too late, you'll have to slow down to wait for them."
MARKER MATH
P
Passer
R
Receiver
Distance between P and R = 6-8 Large Strides
Velocity Synchronization
Passer
MUST NOT SLOW DOWN. Run through the zone as if there is no pass happening.
Receiver
MUST ACCELERATE. Don't look back. Trust the mark and drive your arms!
"The baton should never slow down. Only the runners change."
Relay Red Flags
Out of Zone
Passing the baton before the first line or after the second line of the 20m zone.
The Drop
If the baton is dropped, the person who dropped it must pick it up (without interfering with others).
Interfering
Running into another lane or getting in the way of other teams after your pass.
Early Peek
Looking back causes the receiver to slow down and lose coordination. Trust the "Go Mark"!
Relay Grand Prix Slides Final Module
CHAMPIONSHIP SIMULATION
Grand Prix
The 4x100m Showdown: Combining mechanics, power, and teamwork.
Victory through Strategy
GOAL The 4x100m Mission
The Rules
4 Runners per team
Each runs approx. 100 meters
Must pass inside the 20m zones
Use the "Z" (R-L-R-L) pattern
"Individual speed gets you started. The exchange keeps the baton fast."
Your objective is to beat your team's predicted time. Accuracy is as important as speed!
The Strategic Lineup
1
The Starter
Reliable crouch start. Great on the curve. Reliable hand-off.
2
The Flyer
Speedy on the straight-away. Good at receiving AND giving.
3
The Specialist
The "Curve Master". Strong footwork and high-pressure focus.
4
The Anchor
The finisher. High motivation. Can chase down opponents!
Team Draft
Discuss your strengths. Don't just put the "fastest" person last. Think about who has the best crouch start and who is the most accurate passer .
Key Question:
"Where can we gain the most time through a perfect exchange?"
Beat Your Best
PREDICTION
Set a target time based on your practice sprints.
THE GAUNTLET
Full speed simulation. No looks. No drops.
GRAND PRIX TROPHY
Awarded for:
• Fastest Overall Time
• Smoothest Exchange
• Most Improved Coordination
• Best Sportsmanship
Relay Grand Prix Strategizer Grand Prix
Relay Strategy & Scorecard
TEAM:
DATE:
1. Team Scouting Report
Identify who on your team fits each specialty. Discuss your strengths!
The Starter (Fast crouch start)
The Curve Master (Footwork focus)
The Flyer (Max top speed)
The Anchor (Strongest finisher)
2. Official Race Lineup
Leg
Runner Name
Hand Pattern
Focus Point
1st Leg
RIGHT HAND
Low & explosive drive
2nd Leg
LEFT HAND
High speed maintenance
3rd Leg
RIGHT HAND
The "Curve" mechanics
4th Leg
LEFT HAND
100% Finish effort
3. Beat the Clock
Predicted Team Time:
Seconds
Calculate by adding your individual 100m times and subtracting 1.5s for each moving exchange.
Actual Race Time:
Seconds
OFFICIAL RESULT
Race Post-Mortem
Where was our fastest baton exchange? Why was it successful?
If we ran this again, what is one biomechanical fix we would make?
