An effective start and initial acceleration can set the table for the rest of the run. Optimizing force application, the switching of limbs, and maximizing momentum early on can allow a seamless transition to max velocity (top speed) and an optimal balance between stride length and stride frequency.
有效的起步和初始加速可以为接下来的跑步奠定基础。尽早优化施力、四肢切换和最大化动量可以无缝过渡到最大速度（最高速度），并在步长和步频之间实现最佳平衡。
Improving skills in these areas when using a standing start can provide valuable stepping stones to success with other starting positions: i.e., three-point, four-point without starting blocks, and four-point with blocks.
在使用站立起跑时提高这些领域的技能可以为其他起始位置的成功提供宝贵的垫脚石：即三点、无起跑器的四点和有起跑器的四点。
Caution 警告
I know it can be tempting for athletes to want to try out new things that are learned, but if they’re not in sufficient condition, intense sprinting can result in injury. There are many fine programs out there that feature a variety of exercises and methods to prepare the body for the rigors of sprinting, and it goes without saying that paying sufficient attention to proper warm-ups, stretching, and cooling down is vital. After the next section, however, the focus of this blog post will be on technique.
我知道运动员很想尝试学到的新东西，但如果他们没有足够的状态，激烈的冲刺可能会导致受伤。有很多很好的计划，其中包含各种练习和方法，可以帮助身体为短跑的严酷训练做好准备，毫无疑问，充分注意适当的热身、伸展和放松是至关重要的。然而，在下一节之后，本博客文章的重点将是技术。
A Word About Physical Development and Strength Training
关于身体发展和力量训练的一句话
In our society, we can get away with not having to do very much physical labor and exercise. Contrast this with our ancestors, whose survival included a necessity to perform manual labor, walking, etc.—this obviously provided our forefathers with a better fitness base than we typically have today. I like to keep this in mind when I advise and train athletes in strength training. My thoughts go toward contributing to their general fitness base and letting it benefit sprinting as it will.
在我们的社会中，我们可以不必做太多的体力劳动和锻炼。与我们的祖先相比，他们的生存包括进行体力劳动、行走等——这显然为我们的祖先提供了比我们今天更好的健身基础。当我建议和训练运动员进行力量训练时，我喜欢牢记这一点。我的想法是为他们的总体健身基础做出贡献，并让它有利于短跑。
Having said that, I also believe it is valuable to be aware of the muscles that are more directly related to sprinting success and give them the attention they are due. Admittedly, since I coach middle school and high school athletes, strength work is addressed mainly with bodyweight exercises, medicine balls, lifting tires, and doing hills in various ways.
话虽如此，我也认为了解与短跑成功更直接相关的肌肉并给予它们应有的关注是有价值的。诚然，自从我执教初中和高中运动员以来，力量训练主要通过自重练习、健身球、举轮胎和以各种方式进行爬坡来解决。
Lastly, learning to recruit the glutes effectively is universally understood as a key aspect. This glute recruitment video is worth looking at, as it references external and internal pelvic rotation and the big toe being in contact with the ground—aspects that relate to various exercises used in training, as well as to sprinting. In addition, the book Running by Frans Bosch and Ronald Klomp also details how the glutes work with the quads, hamstrings, and calf muscles through each stage of the sprint.
最后，学习有效地调动臀肌被普遍认为是一个关键方面。这段臀肌募集视频值得一看，因为它提到了骨盆的外部和内部旋转以及大脚趾与地面的接触，这些方面与训练中使用的各种练习以及短跑有关。此外，弗兰斯·博斯（Frans Bosch）和罗纳德·克洛普（Ronald Klomp）所著的《跑步》一书还详细介绍了在冲刺的每个阶段中臀肌如何与股四头肌、腿筋和小腿肌肉一起工作。
Learning and Teaching 学与教
This blog article is directed toward coaches, as well as athletes who are mature enough to receive instruction on technique and effectively apply it. The ways that athletes receive information and apply it may differ. Coaches and athletes need to realize this.
这篇博客文章针对的是教练以及足够成熟的运动员，他们可以接受技术指导并有效地应用它。运动员接收信息和应用信息的方式可能有所不同。教练员和运动员需要认识到这一点。
Stu McMillan made a great observation of the types of cues his athletes benefited from. He said, “Athletes generally fit into two categories, ones that can feel the foot on the ground really well, as opposed to the ones that feel the limbs in space really well.” So, for upright running, some may respond better to cues similar to “pushing down into the ground,” while others relate better to “driving the thigh into space or their hand up into space.” So the cue, “drive the hand up up up up, and that may bring the entire system up,” may work for some athletes, while “feel the foot go straight down, straight down, step down, recover up, straight down,” may work better for others.
斯图·麦克米伦（Stu McMillan）对运动员从中受益的提示类型进行了深入的观察。他说：“运动员通常分为两类，一类能够很好地感觉脚在地面上的感觉，另一类能够很好地感觉四肢在太空中的感觉。”因此，对于直立跑步，有些人可能会对类似“向下推入地面”的提示做出更好的反应，而另一些人可能会对“将大腿推向太空或将手向上推向太空”做出更好的反应。因此，“将手向上向上推，这可能会使整个系统向上”的提示可能对某些运动员有用，而“感觉脚笔直向下，笔直向下，迈下一步，恢复向上，笔直向下， ”可能对其他人来说效果更好。
There are also athletes who, at top speed, feel their feet on the ground and others who don’t. Rhythm and timing are important parts of sprinting, and athletes trying to focus on cues they aren’t good at receiving can disrupt their rhythm and timing. In short, it’s important to choose words carefully—ALTIS coaches even talk about how “mood words can significantly enhance outcomes for coaches and athletes alike.”
有些运动员在全速行驶时能感觉到自己的脚踩在地面上，而另一些则没有。节奏和时机是短跑的重要组成部分，运动员试图专注于他们不擅长接收的线索可能会扰乱他们的节奏和时机。简而言之，仔细选择词语非常重要——ALTIS 教练甚至谈到“情绪词语可以显着提高教练和运动员的成绩”。
Power Perceived 感知力量
The following quote is from a course I took with ALTIS, and speaks to much of what I’ve said to this point and what I’ll be saying afterward: “As it relates to our key words as an efficient retrieval of a technical concept, power is important only during early acceleration—when time on the ground is in excess of time in the air. Once flight time exceeds ground contact time (in most elite sprinters, somewhere around the sixth to ninth step), the word ‘power’ is no longer effective, and we should move on to words that more accurately describe our technical objective for the remainder of the run. However, because the speed reached in the initial steps highly correlates with the speed reached at maximum velocity, it is important that the athlete maximize this portion of the run. Power is a word that resonates with most athletes, and when they have the time required to feel a horizontal push during initial acceleration, power is most useful in reminding the athlete of the specific objective and feel.”
下面的引文摘自我在 ALTIS 上学习的一门课程，讲述了我目前所说的大部分内容以及我随后将要说的内容：“因为它与我们的关键词相关，即有效检索技术概念，功率仅在早期加速期间才重要——此时地面上的时间超过空中的时间。一旦飞行时间超过地面接触时间（对于大多数精英短跑运动员来说，大约在第六步到第九步），“力量”这个词就不再有效，我们应该转向更准确地描述我们剩余时间的技术目标的词。运行。然而，由于初始步骤中达到的速度与最大速度时达到的速度高度相关，因此运动员最大化这部分跑步非常重要。力量这个词能引起大多数运动员的共鸣，当他们在初始加速期间有时间感受到水平推力时，力量对于提醒运动员具体目标和感觉最有用。”
I also think something easily relatable to athletes is Jonas Dodoo’s statement describing the section of the race where the feeling of power is more prevalent: “Most of the effort is at the end of the push.” However, as described earlier, some athletes may be more aware of the pump of the knees during this time.
我还认为，乔纳斯·杜杜（Jonas Dodoo）在描述比赛中力量感更为普遍的部分时的说法很容易与运动员产生共鸣：“大部分努力都发生在推力的最后阶段。”然而，如前所述，一些运动员在这段时间可能会更注意膝盖的泵动。
The Start Defined 开始定义
In his book, The Mechanics of Sprinting and Hurdling, Ralph Mann said the start consists of three steps. In the context of using starting blocks, he refers to the start as “Block Clearance,” “Step One,” and “Step Two.”
拉尔夫·曼在他的著作《短跑和跨栏的力学》中说，出发由三个步骤组成。在使用起跑器时，他将起跑称为“起跑器间隙”、“第一步”和“第二步”。
I like to refer to the start as part of “Getting Out,” with the understanding that a big enough force and big enough movements will be used and directed up the track (explained later).
我喜欢将起步称为“走出去”的一部分，并理解将使用足够大的力量和足够大的动作并将其引导到轨道上（稍后解释）。
Starting Progression 开始进展
Since I believe that the performances and skills demonstrated out of a standing start can be looked at as a prerequisite to success with other starting positions, as well as having carry-over value, I get pretty detailed in my approach. I believe standing start practice has particular value when wearing training shoes or racing flats on a surface that offers a reasonable degree of traction. Obviously, wet grass and sand on a track are not good choices.
因为我相信从站立出发所表现出的表现和技能可以被视为在其他起始位置取得成功的先决条件，并且具有继承价值，所以我在我的方法中非常详细。我相信，当穿着训练鞋或比赛平底鞋在提供合理牵引力的地面上进行站立起步练习时，它具有特别的价值。显然，跑道上的湿草和沙子不是好的选择。
With a standing start and without spikes, the athlete must use a high level of skill to master body positioning, balancing strategies, force application, and directions of force to be able to start explosively and effectively move up the track. “Effectively moving up the track” includes success in dealing with the landing forces associated with the standing start, which, in my opinion, won’t be as great as those encountered from aggressive three- and four-point starts and those with starting blocks. In my mind, this constitutes a step in the process of developing eccentric strength, as well as improving coordination, timing, balance, etc.
在没有钉鞋的站立起跑中，运动员必须运用高水平的技能来掌握身体姿势、平衡策略、力量的应用和力量的方向，以便能够爆发性地开始并有效地沿跑道前进。 “有效地沿着赛道前进”包括成功地处理与站立起步相关的着陆力，在我看来，这种着陆力不会像积极的三点和四点起步以及起跑区所遇到的那么大。在我看来，这是发展离心力量以及提高协调性、时机、平衡等过程中的一个步骤。
A fundamental element of sprinting is establishing and maintaining a large split at the knees during acceleration, as you can see in this Carmelita Jeter video. Addressing hip mobility and strength supports this. The large split is also an essential part of the “knee lift motor pattern,” which is necessary to produce the powerful vertical force into the track, a key to max velocity (explained later). Once again, standing starts provide the ultimate specific “lead-up” activity.
短跑的一个基本要素是在加速过程中建立并保持膝盖处的大分叉，正如您在 Carmelita Jeter 视频中看到的那样。解决臀部灵活性和力量问题支持这一点。大裂口也是“膝部提升运动模式”的重要组成部分，它对于在轨道上产生强大的垂直力是必要的，这是最大速度的关键（稍后解释）。站立出发再次提供了最终的具体“引导”活动。
Ideally, at the end of the day, this progression will lead to how world-renowned sprint coach John Smith described the start and initial portion of a sprint: “It isn’t about thrust as much as it is about balance—about each step being so perfectly placed that it sets the stage for optimizing the power of the next step.”
理想情况下，最终，这一进展将导致世界著名的短跑教练约翰·史密斯如何描述短跑的开始和初始部分：“重要的不是推力，而是平衡——每一步位置如此完美，为优化下一步的力量奠定了基础。”
Standing Start Basics 站立起步基础知识
While positioning the body to get out to a good start, it is important to assume a starting stance at an appropriate position in relation to the starting line. Novices often assume a position where their center of mass is too much to the rear of the starting line.
在调整身体姿势以取得良好的开局时，重要的是在相对于起跑线的适当位置采取起跑姿势。新手经常采取的位置是其重心过于偏离起跑线的后方。
For the “set” position in the standing start, there should be a hip hinge movement at some point, where the torso goes forward, the hips move back some, and the back is straight. Ideally, bending skillfully and being poised to start explosively include preparing the glutes to be recruited in anticipation of taking the body forward and upward during the starting action.
对于站立出发中的“设定”位置，在某个点应该有髋部铰链运动，其中躯干向前，臀部向后移动一些，并且背部伸直。理想情况下，熟练地弯曲并准备好爆发力包括准备好要募集的臀肌，以期在开始动作期间使身体向前和向上。
The head should be ahead of the starting line, and the shoulders should at least be up to the line but probably ahead of the line to some extent. The hips should feel close enough to the line, with the feet aligned with the knees and hips. The knee and shin of the forward leg in the starting stance should feel close enough to the line, with the body bent to some degree while anticipating the push-off. About two-thirds of the weight is centered over the position of the front leg in the starting stance.
头部应位于起跑线之前，肩膀至少应达到起跑线，但可能在某种程度上位于起跑线之前。臀部应该足够接近线条，双脚与膝盖和臀部对齐。在起始姿势中，前腿的膝盖和胫骨应该感觉足够接近线路，在预计推出时身体会弯曲到一定程度。大约三分之二的重量集中在起始姿势中前腿的位置上。
FYI—I do not like the standing start method of “stand up straight with little or no bend at the knees, lean forward, then collapse at the joints” in response to the starting command. This will not serve as an effective lead-up to other starts, as trying to simulate this with three- and four-point starts can—as Dan Pfaff points out—result in projection angles that are too low and balance issues that athletes try to correct with zigzag running.
仅供参考——我不喜欢“站直，膝盖几乎不弯曲或不弯曲，身体前倾，然后关节塌陷”的站立式起步方法来响应起步命令。这不会为其他起跑提供有效的引导，因为尝试用三点和四点起跑来模拟这一点可能会导致投射角度太低以及运动员试图平衡的问题，正如丹·普法夫指出的那样。正确的锯齿形运行。
There is a quote related to standing starts from the article “What is the Drive Phase in Sprinting, Part 3” that may also be helpful: “You can’t push from your toes as toes are meant to grip. The gripping toes create stability for the push off. This is the key to force application and push mechanics when starting from a standstill (traction).”
《什么是短跑中的驱动阶段，第 3 部分》一文中引用了与站立起跑相关的一句话，这可能也会有所帮助：“你不能用脚趾推动，因为脚趾是用来抓地的。抓地力的脚趾为推球创造了稳定性。这是从静止状态（牵引力）开始时施力和推动机制的关键。”
Soft Standing Starts 软站立启动
To lessen the wear and tear on the legs during warm-up runs and many training runs, I often allow athletes to do “soft starts.” This means the athletes are allowed to move to the line and roll, skip, and otherwise move into the starts as they wish. Requiring the athletes to be completely stationary before starting can be pretty stressful for the legs. Stu McMillan of ALTIS also explains and shows athletes moving into starts in this video.
为了减少热身跑和许多训练跑期间腿部的磨损，我经常允许运动员进行“软启动”。这意味着运动员可以移动到终点线，并根据自己的意愿滚动、跳跃或以其他方式进入起跑位置。要求运动员在开始前完全静止可能会给腿部带来很大的压力。 ALTIS 的 Stu McMillan 也在这段视频中解释并展示了运动员如何开始比赛。
Decelerate Properly 适当减速
When running any distance, it is important to pay attention to how to slow down. If the athlete simply turns off their concentration and lets gravity slow the body down after crossing the finish line, injuries can occur—i.e., hamstring injuries. This video does a great job of explaining this.
跑步任何距离时，重要的是要注意如何放慢速度。如果运动员在冲过终点线后只是分散注意力并让重力减慢身体速度，则可能会发生受伤，即腿筋受伤。该视频很好地解释了这一点。
Overcoming Inertia 克服惰性
Inertia is a quality that lets something stay still if it is still or keeps it moving if it is moving. In the context of a race, the starter/official wants the athletes to be still when in the “Set” position so as not to gain an unfair advantage, but as you see very often, sprinters get away with subtle movements before the gun.
惯性是一种性质，它让物体在静止时保持静止，在运动时保持运动。在比赛中，发令员/裁判员希望运动员在“就位”位置时保持静止，以免获得不公平的优势，但正如您经常看到的那样，短跑运动员在枪声前做出微妙的动作就可以逃脱惩罚。
Overcoming inertia requires applying a force, but in a race, it is also important to be able to apply the force quickly to get out with or ahead of the competition. So, one of the challenges in starting is to come up with a way to be ready both to react quickly and begin moving powerfully up the track.
克服惯性需要施加力，但在比赛中，能够快速施加力以在比赛中脱颖而出或领先也很重要。因此，起步阶段的挑战之一是想出一种方法，既能快速做出反应，又能开始有力地沿着轨道前进。
There are numerous ways to be effective, related to being coiled and ready to uncoil like a spring, along with the athlete focusing on how the body or body part will move in response to the gun rather than focusing on the starter’s gun. It is no different when using a standing start, although certain details will be specific to that particular starting position.
有效的方法有很多，包括像弹簧一样盘绕并准备好展开，以及运动员专注于身体或身体部位如何响应发令枪而移动，而不是关注发令枪。使用站立出发时没有什么不同，尽管某些细节将特定于该特定的出发位置。
Shin Angles 小腿角度
When in the standing start position, typically, the shin of the front leg is not angled forward in any noticeable way. During the starting action after being required to be stationary, however, there is a subtle movement of the front foot off its spot, and a forward shin angle occurs as the front leg joins the rear leg for the push-off as the body moves forward. Note that in this video below (this is also clearly evident in football wide receivers).
当处于站立起始位置时，通常，前腿的胫骨不会以任何明显的方式向前倾斜。然而，在被要求静止后的起始动作中，前脚有一个微妙的偏离原位的动作，当身体向前移动时，前腿与后腿相结合，发生向前的小腿角度。 。请注意，在下面的视频中（这在足球外接手中也很明显）。
For three- and four-point starts, where the movement of the front foot off of the spot does not occur, and the front shin is already at a forward angle when in the “Set” position, 45 degrees to the ground is suggested; this is closely related to the departure trajectory.
对于三点和四点出发，前脚不会离开原点，并且前胫骨在“设定”位置时已处于向前角度，建议与地面成 45 度；这与出发轨迹密切相关。
In my mind, an athlete, recognizing these differences, can increase body awareness, coordination, and timing by learning how to achieve an optimal level of power for the push-off for each starting position.
在我看来，运动员认识到这些差异后，可以通过学习如何在每个起始位置的推起时达到最佳的力量水平来提高身体意识、协调性和时机。
Although the shin is angled at the intended departure trajectory for three- and four-point starts, there is at least a little reduction in the angle between the shin and the ground during the push-off. This is evident in this slow-motion start video; however, a sprinter with good leg stiffness qualities should not exhibit much of a reduction in shin angle during three- and four-point starts. The slow-motion start video features former world record holder Asafa Powell. He obviously has good leg stiffness, and you can see that his shin angle doesn’t reduce very much.
尽管小腿在三点和四点起步时与预期的出发轨迹成一定角度，但在推出过程中小腿与地面之间的角度至少会略有减小。这在这个慢动作启动视频中很明显；然而，具有良好腿部刚度的短跑运动员在三点和四点起跑期间不应表现出小腿角度的大幅减小。慢动作启动视频的主角是前世界纪录保持者阿萨法·鲍威尔。显然他的腿部刚度很好，你可以看到他的小腿角度并没有减少太多。
More on Standing Start Footwork
更多关于站立开始步法的信息
A foot movement that is not acceptable is one in which the rear foot steps backward to initiate the push-off. I believe this is often done when the feet are not sufficiently spread initially, but also if the athlete just isn’t aware of what I described above or is not able to effectively pull it off. Regardless, I feel that this negatively affects hip height, among other things.
不可接受的足部运动是后脚向后迈一步以启动蹬地的运动。我相信这通常是在双脚最初没有充分展开的情况下发生的，而且如果运动员只是没有意识到我上面描述的内容或者无法有效地完成它。无论如何，我认为这会对臀部高度等产生负面影响。
When athletes doing a standing start are allowed to roll or fall into the start, the subtle movement of the front foot off the spot typically won’t occur since the rolling forward creates the forward shin angle. Note this when watching this athlete subtly roll into his start.
当运动员进行站立起跑时，允许侧滚或摔倒开始，通常不会发生前脚离开原点的微妙运动，因为向前滚动会产生向前的胫骨角度。当观察这位运动员巧妙地开始起步时，请注意这一点。
Three-Point and Four-Point Starts
三点和四点开始
So that this blog article isn’t overly long, I won’t give step-by-step details about three-point and four-point starts, but I will first point to a few vital considerations and then to specific areas where standing start skills can carry over.
因此，这篇博客文章不会太长，我不会提供有关三点和四点出发的逐步详细信息，但我将首先指出一些重要的考虑因素，然后指出站立出发的特定领域技能可以传承。
Vital Considerations 重要的考虑因素
When using blocks, having sufficient spacing for the positions of the pedals, as well as allowing part of each foot to be on the track, are important aspects benefiting from the learning progression I’m describing. Some high-level athletes may be able to be effective with their feet off the track and up on the block pedals, but this isn’t suggested for most athletes.
使用积木时，为踏板的位置留出足够的间距，以及允许每只脚的一部分踩在轨道上，是受益于我所描述的学习进程的重要方面。一些高水平运动员可能能够将脚离开跑道并放在踏板上，从而发挥有效作用，但不建议大多数运动员这样做。
The suggested spacing for starting blocks—two shoes from the line for the front block and three shoes from the line for the back block—is too far from the starting line for four-point starts without blocks. Conversely, many high schoolers who are not allowed to use blocks during prelims in a track meet, but do have good spacing for the feet without blocks, try to use the same foot placements when they are allowed to use blocks during the finals. The result is a position that is too close to the line and cramped.
对于起跑区的建议间距（前区距线两只鞋子和后区距线三只鞋）对于没有起跑区的四点起跑来说距离起跑线太远。相反，许多高中生在田径比赛预赛期间不允许使用垫块，但在没有垫块的情况下双脚有良好的间距，因此在决赛期间允许使用垫块时尝试使用相同的脚位置。结果是位置太靠近线并且狭窄。
The bottom line is that when doing standing starts, it is pretty easy to figure out how to be positioned at the line, including how to space the feet, so that obstacle is easily negotiated, and the focus can be on improving body positioning, balance, etc. However, when trying to do three- and four-point starts, if the feet are not in a good position, the start will never be a great one, and a lot of practice will be in vain. Another important starting block basic element is described in #3 below.
最重要的是，当进行站立出发时，很容易弄清楚如何在线上定位，包括如何将脚分开，以便轻松越过障碍，重点可以放在改善身体定位、平衡上然而，当尝试进行三点和四点起步时，如果脚的位置不好，那么起步永远不会很好，而且大量的练习也会白费。另一个重要的起始块基本元素在下面的#3 中描述。
Six Areas Where Standing Start Excellence Can Carry Over
站立式起步卓越可以延续的六个领域
- Being in the right position in relation to the starting line.
相对于起跑线处于正确的位置。 - Properly centering weight over the position of the front leg.
将重量正确地集中在前腿的位置上。 - An athlete able to position, balance, and explode out of a standing start position should be able to do so from a three- and four-point stance without it being a strain on the hands and arms. Often, the athlete will need to learn how to skillfully rise from the “On Your Marks” position, letting the hips go up and back some at an angle so that too much weight won’t be on the hands. Having said this, the athlete has to be careful not to have the hips move backward in such a way as to have the momentum going backward when ready to respond to the gun.
能够从站立起始位置定位、平衡和爆发的运动员应该能够以三点和四点姿势做到这一点，而不会对手和手臂造成压力。通常，运动员需要学习如何巧妙地从“按你的标准”位置站起来，让臀部以一定角度向上和向后移动，这样手上就不会承受过多的重量。话虽如此，运动员必须小心，不要让臀部向后移动，以免在准备对枪做出反应时产生向后的动量。 - A major aim is to be able to aggressively and powerfully project up the track into a high post with the first step, as seen in the photo below. There should be a punching-type knee action, with the first stride being completed by dropping/pulling the leg back down aggressively as the body moves forward and the trailing leg called into action rapidly and as linearly as possible. Again, pulling this off from the standing start position provides a great stepping stone toward the future.
主要目标是能够在第一步中积极而有力地将赛道投射到高位，如下图所示。应该有一个拳击式的膝盖动作，当身体向前移动时，第一步是通过积极地放下/拉回腿来完成的，并且后腿尽可能快速、线性地开始动作。再次强调，从站立的起始位置开始，这为未来提供了一个巨大的垫脚石。 - With great starting skill, a goal should be, as Maurice Greene said, to “use as much power as possible, but use as little energy as possible.”
正如莫里斯·格林所说，有了出色的起步技巧，目标应该是“使用尽可能多的力量，但使用尽可能少的能量”。 - Seamless transition to max velocity, with a great balance of stride length and stride frequency
无缝过渡到最大速度，步长和步频达到良好平衡
(Photo Courtesy of ALTIS)
（照片由 ALTIS 提供）
Important Arm Movement Detail of the Three- and Four-Point Starts
三点和四点出发的重要手臂运动细节
To properly involve the arms during the start, instead of just picking the hand(s) off the track, the arms should make a sweeping motion through a good range of motion, with the hand opposite the front leg sweeping back and up. This is demonstrated at about the 2-minute 20-second mark of this video, featuring Olympic gold medalist Justin Gatlin and Coach Brooks Johnson.
为了在开始时正确地涉及手臂，而不是仅仅将手从轨道上抬起，手臂应该在良好的运动范围内做出扫动动作，与前腿相对的手向后和向上扫动。这一点在这段视频的 2 分 20 秒左右得到了体现，由奥运金牌得主贾斯汀·加特林和教练布鲁克斯·约翰逊主演。
For three-point starts, the same goes for the action of the hand that is on the ground; the only difference is that the hand going forward comes from a different position.
对于三点起跑，手在地面上的动作也是如此；唯一的区别是向前伸出的手来自不同的位置。
If the arms don’t move properly in coordination with the legs, the push may be shortened or premature. Arm action needs to continue to be in sync with the legs and general running movements to maximize performance.
如果手臂不能与腿正确协调移动，推力可能会缩短或过早。手臂动作需要继续与腿部和一般跑步动作同步，以最大限度地提高表现。
Importance of Max Velocity
最大速度的重要性
Although the start and initial acceleration are important, the crucial aspect for sprinters to develop is max velocity (top speed). What we covered previously helps put the athlete in a position to maximize max velocity, and each detail explained below relates strongly to max velocity development.
尽管起步和初始加速度很重要，但短跑运动员发展的关键方面是最大速度（最高速度）。我们之前介绍的内容有助于让运动员处于最大化最大速度的位置，下面解释的每个细节都与最大速度的发展密切相关。
(Photo by Daniel A. Anderson/ZUMA Wire/Icon Sportswire)
（丹尼尔·A·安德森 / ZUMA Wire / Icon Sportswire 拍摄）
Linear and Rotational Aspects of Sprinting
冲刺的线性和旋转方面
Although there are definitely linear aspects to sprinting—i.e., the athlete is trying to travel a straight line up the track from point A to point B—and side sway running actions are inefficient, it is important to understand that running features rotational actions that counterbalance one another. Dan Pfaff explains in this video how the hips and shoulders coordinate in this way. Again, relating to the athletes, how they feel the rotation is key and an essential part of their ability to continue to effectively apply force as the feet spend less and less time on the ground.
尽管冲刺肯定存在线性方面，即运动员试图沿着跑道从 A 点直线行进到 B 点，并且侧向摇摆跑步动作效率低下，但重要的是要了解跑步的特点是平衡旋转动作另一个。 Dan Pfaff 在这段视频中解释了臀部和肩膀如何以这种方式协调。同样，对于运动员来说，随着脚在地面上的时间越来越少，他们对旋转的感觉是关键，也是他们继续有效施加力量的能力的重要组成部分。
Go to the 27-minute and 40-second point of this video for a nice description by Jonas Dodoo about force application during upright sprinting at high speeds. When you have time, I suggest checking out the whole video.
请观看该视频的 27 分 40 秒部分，了解 Jonas Dodoo 关于高速直立冲刺期间的施力的精彩描述。当你有时间的时候，我建议你看一下整个视频。
Understanding the Effects of Horizontal and Vertical Ground Forces
了解水平和垂直地面力的影响
Sprinting is a combination of horizontal and vertical ground forces. Mann states, “The amount of Vertical force produced during the Block portion of the start, as well as the next two steps, is actually virtually the same as the Horizontal force.” This may sound surprising to many coaches who equate vertical force with “popping up.”
冲刺是水平和垂直地面力量的结合。曼恩表示，“在起步的阻挡部分以及接下来的两步中产生的垂直力实际上与水平力相同。”对于许多将垂直力等同于“弹出”的教练来说，这可能听起来令人惊讶。
It is important to keep in mind that the objective is to direct the combined forces at an ideal trajectory. Sometimes, it takes watching film to see how close an athlete came to the suggested “High Post” position with the first step, again, shown in the image from ALTIS above.
重要的是要记住，目标是将合力引导到理想的轨迹上。有时，需要观看影片才能了解运动员在第一步时距离建议的“高位”位置有多近，再次如上面 ALTIS 的图像所示。
Critical First 10 Meters 关键的前 10 米
After the first three steps, Mann states, “The Mechanics of the Sprint begin a transition from a powerful Horizontally directed drive to a more Vertically directed effort seen in the Maximum Velocity Sprint Mechanics.” This is not, however, to minimize the importance of horizontal forces. Alluding to the first 10 meters, Mann states this is where “the production of Horizontal ground force is of critical importance.”
曼恩表示，在前三个步骤之后，“冲刺力学开始从强大的水平定向驱动转变为最大速度冲刺力学中所见的更垂直定向的努力。”然而，这并不是要最小化水平力的重要性。谈到前 10 米，曼恩表示，这是“产生水平地面力量至关重要”的地方。
Although this should have the effect of having the athlete move through space in a relatively low-to-the-ground, leaning-forward posture, it is a mistake to tell the athlete to try to stay low.
虽然这应该可以让运动员以离地面相对较低、前倾的姿势在空间中移动，但告诉运动员尽量保持低位是错误的。
The hips and torso should rise together, and there are different cues to help the athlete rise correctly. Dan Pfaff likes to say “hips climbing” and some may say “rise through the hips” since one effect is that the legs will exhibit less bend at the knees as the hips rise. Two of John Smith’s drive phase cues that I got from some of his materials are “simulate running downhill” and “Keep arms in front (reach out—don’t overdo it though).”
臀部和躯干应该一起上升，并且有不同的提示可以帮助运动员正确上升。丹·普法夫喜欢说“臀部攀登”，有些人可能会说“通过臀部上升”，因为其中一个效果是，随着臀部上升，腿部的膝盖弯曲会减少。我从约翰·史密斯的一些材料中得到的两个驱动阶段提示是“模拟下坡跑”和“保持手臂在前面（伸出——但不要过度）”。
After the First 10 Meters Through Maximum Velocity
前 10 米后以最大速度行驶
As the athlete continues to accelerate, and once again, with vertical forces becoming more and more primary, there will come a time to transition into what I like to refer to as a “pelvic repositioning” and the “top speed gear.” In the book Running, Bosch and Klomp describe this by stating, “At the moment when velocity is nearly maximum, the trunk is then directed more upright while the pelvis is pushed farther forward.” Again, I also refer you back to the “knee lift motor pattern” as being essential for powerful vertical force production.
随着运动员继续加速，并且垂直力再次变得越来越重要，将会有一个时间过渡到我喜欢所说的“骨盆重新定位”和“最高速度齿轮”。在《跑步》一书中，博斯和克洛普对此进行了描述：“当速度接近最大时，躯干会更加直立，而骨盆会被进一步向前推。”再次，我还请您回顾一下“膝部提升电机模式”，因为它对于产生强大的垂直力至关重要。
Mann adds, “The maximum velocity that the athlete can produce is dependent upon how long productive Horizontal forces can be applied. Once Maximum Velocity is reached, the goal must be to produce the large level of Vertical force required to maintain proper Mechanics while continuing to produce the small amount of positive Horizontal force needed to maintain Maximum Velocity.”
曼恩补充道：“运动员能够产生的最大速度取决于可以施加有效水平力的时间。一旦达到最大速度，目标必须是产生维持适当力学所需的大水平垂直力，同时继续产生维持最大速度所需的少量正水平力。”
In other words, there is a bounciness that has the athlete moving forward at top speed. During the bounciness, the feet are pushing up, not lifting the head and chest. Describing the posture, Lorenes Seagrav likes to say, “tummy tight, back flat, hips facing up (butt tucked).” John Smith likes the cue “chin down.” I also like the cue of “imagining that there is a string from the sky attached to the top of the head, pulling upward.”
换句话说，有一种弹力让运动员以最快的速度向前移动。在弹跳期间，脚向上推，而不是抬起头和胸部。洛伦斯·西格拉夫 (Lorenes Seagrav) 在描述这种姿势时喜欢说：“腹部收紧，背部平坦，臀部朝上（臀部收起）。”约翰·史密斯喜欢“下巴低下”的暗示。我也喜欢“想象有一根绳子从天上垂下来，绑在头顶上，向上拉”的暗示。
Important Max Velocity Technical Aspects
重要的最大速度技术方面
When transitioning into the top speed gear, B skip drill dynamics become more of a part of the strides. This awesome video explains critical do’s and don’ts for the strides during this phase. The whole video is great, but you can forward to the 27-minute, 30-second mark for what I’m specifically referencing.
当转换到最高速度档位时，B 跳钻动力变得更加重要。这段精彩的视频解释了这一阶段的关键注意事项。整个视频很棒，但你可以转发到 27 分 30 秒的部分来了解我具体提到的内容。
I also like Usain Bolt’s max velocity cues, “shoulders down and knees up, swinging from the hips.”
我也喜欢尤塞恩·博尔特的最大速度提示，“肩膀向下，膝盖向上，从臀部开始摆动。”
Applied to the 40-Yard Dash
应用于 40 码短跑
Unlike a 100-meter dash, for the 40-yard dash, it is possible to accelerate from the starting line all the way through the finish line without any deceleration. In fact, the acceleration phases are abbreviated to try to arrive at top speed more quickly and take that top speed to the finish line. This means that the rhythm of running a 40-yard dash should be a little quicker than the rhythm of running a 100-meter dash.
与 100 米短跑不同，40 码短跑可以从起跑线一直加速到终点线，而无需任何减速。事实上，加速阶段被缩短，以试图更快地达到最高速度，并以最高速度到达终点线。这意味着40码短跑的节奏应该比100米短跑的节奏快一点。
The Standing Start Is a Skill
站立起步是一项技能
Although I don’t believe it necessary for the athlete to feel that they have perfected the standing start before moving on to other positions, I do feel it helpful that the athlete recognizes attempts to be skillful with the standing start can give them a deeper understanding of how to utilize the early portions of the race to maximize performance.
虽然我不认为运动员有必要在转向其他姿势之前觉得自己已经完美的站立出发，但我确实认为运动员认识到尝试熟练地站立出发可以让他们有更深入的理解，这是有帮助的如何利用比赛的早期部分来最大化表现。
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