Factors Influencing Speed and Sprint Performance

Elio Locatelli Modello Tecnico Federale 2017-2020

Consiglio Federale

Presidente Alfio Giomi

Segretario Generale Fabio Pagliara Capo Area Tecnica Riccardo Ingallina Direttore Tecnico Direttore Tecnico Alto Livello Giovanile e Medico Federale (“AEC”)* Sviluppo Andrea Billi Elio Locatelli Stefano Baldini

Responsabile Tecnico Assistente Corsa in Montagna, Trail e Assistente Tecnici Alto Livello SSTS** Velocità / Ostacoli Ultradistanze D.T.G. e Sviluppo Referente Personali Roberto Pericoli Filippo Di Mulo Paolo Germanetto Antonio Andreozzi Fiduciari Tecnici Collaboratori Regionali (“AEC”)* Giorgio Frinolli Stefano Ruggeri Riccardo Pisani SSTS** Mezzofondo Gianni Ghidini Capitano SSTS** Fondo e Marcia Squadre Giovanili Antonio La Torre Gabriella Dorio

CONSULTANTS

VELOCITA’ MEZZOFONDO MARCIA SALTI OSTACOLI LANCI PROVE MULTIPLE Advisor – Di Mulo Advisor – Ghidini Advisor – Advisor – Advisor – Tozzi Advisor – Vizzoni Advisor – Camellini Assistente – Advisor – Cito Gandellini Mazzaufo Tutor – Mori Advisor – Tutor – Andreatta Frinolli Tutor – Endrizzi Tutor – Sala Advisor – Giannini Tutor – Morandi Coslovich Assistente – Pisani Tutor – Gigliotti Tutor – Del Forno Tutor – Angius Tutor – Cosso Tutor – Lazzarin Tutor – Roverato Tutor – Biagetti Tutor – Paolino Tutor – Pilori

* Atleti Elite Club ** Squadra di Supporto Tecnico Scientifico Definition

• In sport, Speed is the ability to react to a stimulus or signal in the shortest possible time, and to perform cyclyc and/or acyclic movements at the highest tempo at various levels of resistance. • Speed becomes mesurable by specifying velocity as the ratio of distance covered and unit of time: V= s/t Estimation of mechanical cost during sprint races

• Example of 100m

The total energetic cost(E tot) of an athlete in100m, run at a constant velocity, without wind and at sea level, can be measured, following Prof. Di Prampero, additioning the following parametres :

- The cost to win the air resistance,(Ca) - The non-aerodynamic cost - The cost for accelerating the athlete mass Estimation of the metabolic cost in 100 metres

• We can estimate the total métabolic cost « C » by measuring:

- the glycolytic energie - the phosphagenes energie - the cinetic of the utilisation oxygene Bioenergetic models of the muscles work in sprint

Max time of How it works the Time of the uptake Max utilisation time Energetic Sources utilization at uptake process process of the process maximum speed

reaction by CPK + Anaerobic Alactic MK, ATP of the 0 Up to 20" Up to 3-4" muscles

Glycolisis with Anaerobic Lactic Starting from 4" from 30“ to 5'-6' From 30" to 40" lactate production

Aerobic oxygen / glycogen Krèbs Cycle Not for sprint From 40” to20' • Bioenergetic Model

-Green= glycolysis - Red= ATP/CP - Jellow= aerobic

Factors influencing sprint performance

• Reaction Time • Explosive strength and Power • Muscle Stiffness • Technique • Efficiency of the anaerobic system

Practically, these factors, (excluding reaction time) are those that influence the length and the frequency of the strides; the athlete shall try to optimize these two parameters to improve his/her performance. Sprint Performance

• Sprint performance: - Is determined by the length and frequency of the strides. To increase the speed of a subject is necessary to increase one or both parameters.

- Practically the coach should build an individual optimal model for each athlete, taking into consideration his/her neuromuscular capacities and his/her anthropometric data.

- To modify one or both the above parameters the sprint training should include special exercises which can affect them (C. Vittori 1982). Measuring Speed

• Average Speed= S/T; Measured in m/sm. Example: 100m in 10” = 10m/s, that means 36 km/hour (10s x 3600s divided 10mx100m)

• Average Frequency = number of strides done in a certain time; is measured in hertz. Example: 100m in 9.58s with 41 strides; frequency = 41 : 9.58 = 4,28 hertz.

• Average Length: to obtain it we should divide the race distance by the number of strides measured in cm Example: 41strides in 100m. = 243,9cm

Fastest performances

• The faster race: - 4x100m (JAM) 36.84s = 39.08km/hour • The top flying speed measured: - Usain Bolt in Berlin: in the100m final, he covered the space between 60 and 80m in 1.61s that means 44.72km/hour SPRINT MODELS

• Usain Bolt: 100m 9.58 41.0 strides • Tim Montgomery: 100m 9.78 49.1 strides • Frankie Frederiks: 100m 9.87 46.2 strides • Asafa Powell: 100m 9.74 43.5 strides • Ekaterini Thanou : 100m 10.82 53.0 strides • Marlene Ottey (1): 100m 10.85 46.3 strides • Marlene Ottey (2): 100m 10.74 46.9 strides • Florence Griffith: 100m 10.54 47.6 strides

• N.B. -Marlene Ottey, after 1 year of specific exercises, did 10.74 with 46.9 strides (Milano: 1996). Special Exercises Affecting Stride Lenght

• Strength exercises with overloads to improve explosive strength (quadricep extensors) • Strength exercises with light overloads: tight belts or heavy shoes (for the leg flexors) • Long alternated bounces over 100m, recording time and number of bounces. • Skipping exercises with and without ankle weight (200/250 gr.); 200 contacts. • 30 – 60m sprints with ankle weights (150 gr.) • 100 runs with longer strides, recording time and number of strides. Special Exercises Affecting Stride Frequency

• Strength exercises for reactive strength (Plyometric) • Pacing exercises forfeet reativity • Verical two legs jumps over hurdles (different heights) • Fast skipping with low knees over 30m (calculating the rate) • Kick-back run over 50 contacts, recording the time • Skipping exercises with weighted belt (4 – 5 kg) over 50 contacts, recording the time • Sprint over 30m with harness (time difference about: 0.6s) • Sprint runs with weighted belt over 60 – 80m • Fast circular short strides over 60m, recording time and number of srides Relations between running time and stride lenghts in 60m

• Maximal speed (hand time and N. of strides) 6’’ 30 28,5 (N. strides)

Shorter strides Longer strides 6’’43 30,5 6’’41 27,5 6’’70 35,2 6’’72 25,7 6’’94 38,0 6’’89 25,0 BOSCO TEST

Using Bosco apparatus and Biorobot BOSCO TEST

REACTIVITY ∆ Data So Scm Sbw ∆ F/V So /Scm h ct Watt

27/1/8 EVANGELISTI G. 52.6 57.6 5.0 23.6 0.448 70.5 155 89.2 4 30/5/9 CAMPUS M. 47.9 55.2 7.3 20.4 0.425 61.8 124 98.7 4 15/5/9 BUTTIGLIONE D. 48.1 54.8 6.7 22.9 0.476 63.5 159 78.4 4 15/5/9 MAY F. 44.2 51.1 6.9 17.6 0.398 55.8 154 71.1 4 15/5/9 CAPRIOTTI A. 42.9 46.1 3.2 16.8 0.392 52.0 159 64.2 4

Middle / Long Distances and Walking Aerobic Test

• Aerobic Test: (K4)

a) Energetic Cost (running at 13Km/h) (in mmol. O²/ml/kg): - Carabelli G. 0,193 - Galletti L. 0,183 - Pirovano W. 0,229

b) VO²max: - Carabelli: 60ml/kg/min - Galletti: 56ml/kg/min - Pirovano: 64 ml/kg/min

c) MAV (Km/h) - Carabelli: 17,9 - Galletti: 17,6 - Pirovano: 18,2

Aerobic Test (using K4) Anaerobic Test

• Anaerobic Tests:

a) Measurement of lactic acid after speed endurance training: different sets of 60m runs. b) After a 100 or 200 or 400m in competition. Data collected after a 400m indoor: - Aimar (47.15) 25.10 mmol. (après 6’) - Grossi (47.55) 20.70 mmol. (après 8’) - Nuti (46.59) 23.11 mmol. (après 4’)

Lactic Acid level after a series of 60m runs

• The athletes were asked to run four different sets of 60m at 95% of max - 2x60m with 1’30’’ recovery 4’ pause - 3x60m with 1’30’’ recovery 4’pause - 4x60m with 1’30’’ recovery 4’ PAUSE - 5x60m with 1’30’’ recovery

Standards for Aerobic Endurance Capacity

General Endurance Evaluation (Men)

• 2,5 - 3,5 m/sec normal [untrained] • 3,5 - 4,0 m/sec low endurance level • 4,0 - 4,7 m/sec medium endurance level • 4,8 - 5,2 m/sec high endurance level • 5,3 - 5,6 m/sec TOP ATHLETE

Hollmann, W. ZERSENAY TADESE / ERI (21.03.2010) 20 KM / 55:21 • 6.0 M/SEC

FLORENCE KIPLAGAT / KEN (16.02.2014) 20 km / 61:56 • 5.4 M / SEC Share of energy supply mechanism during different track and field events distance ATP / CRPH anaerobic-lac aerobic % % % 30 m 80 19 1 60 m 55 43 2 100 m 25 70 5 200 m 15 60 25 400 m 12 43 45 800 m 10 30 60 1500 m 8 20 72 3000 m 5 15 80 5000 m 4 10 86 10000 m 3-2 12-8 85-90 marathon 0 5-2 95-98

MADER / HARTMANN): Event Specific Standards for General Endurance (At END of General Phase)

Standard Threshold MALE Standard Threshold FEMALE Event (m/s) (m/s)

800m 4.7 – 5.1 4.5 – 4.9

1500m 5.0 – 5.4 4.8 – 5.2

5000m 5.1 – 5.6 4.9 – 5.4

10000m/ 42.195m >5.4 >5.2

Lange & Pohlitz 1985 Updated 2014 Performance profile & special topics in the 20 km Men 20km men World Championship: Rome to Osaka

ROME TOKYO GOTEBORG ATHENS SEVILLE EDMONTON PARIS HELSINKY OSAKA 1987-

1987 1991 1995 1997 1999 2001 2003 2005 2007 2007

1 1.20.45 1.19.37 1.19.59 1.21.43 1.23.34 1.20.31 1.17.21 1.18.35 1.22.20 0.01.35

2 1.21.07 1.19.46 1.20.23 1.21.53 1.24.19 1.20.33 1.18.00 1.19.36 1.22.40 0.01.33

3 1.21.24 1.20.22 1.20.48 1.22.01 1.24.31 1.20.36 1.18.07 1.19.44 1.22.41 0.01.17

4 1.21.53 1.20.29 1.21.28 1.22.57 1.24.43 1.20.55 1.18.14 1.20.00 1.23.36 0.01.43

5 1.22.53 1.20.29 1.21.39 1.23.03 1.24.51 1.21.09 1.19.35 1.20.19 1.23.39 0.00.46

6 1.23.01 1.20.52 1.22.16 1.23.10 1.25.15 1.22.05 1.19.40 1.20.25 1.23.42 0.00.41

7 1.23.38 1.21.01 1.22.21 1.23.14 1.25.26 1.22.11 1.19.46 1.20.34 1.23.52 0.00.14

8 1.23.42 1.21.15 1.22.30 1.23.33 1.25.33 1.22.20 1.20.14 1.20.45 1.24.10 0.00.28

9 1.23.51 1.21.22 1.23.24 1.23.49 1.25.54 1.22.42 1.20.15 1.21.01 1.24.35 0.00.44

10 1.24.14 1.21.32 1.23.34 1.23.53 1.26.00 1.23.14 1.20.24 1.21.43 1.24.39 0.00.25

1- 0.03.29 0.01.55 0.03.35 0.02.10 0.02.26 0.02.43 0.03.03 0.03.08 0.02.19 10 Averages of the First 10 in World Championships

01:26:24 01:25:01 01:24:58 01:23:35 01:23:31 01:22:39 01:22:56 01:21:50 01:21:38 01:22:05 01:20:41 01:20:16 01:20:38 01:19:10 01:19:12

01:17:46

01:16:19

01:14:53 Relationship of 1st to 8th in World Championships

01:26:24 01:25:33

01:24:58 01:23:33 01:24:10 01:23:34 01:23:31 01:22:30 01:22:20 01:22:20 01:21:43 01:22:05 01:21:15 01:20:45 01:20:31 01:20:14 01:20:38 01:19:37 01:19:59 01:19:12 01:18:35 01:17:46 01:17:21 01:16:19 01:14:53 01:13:26 01:12:00 20km men Olympic Games: Seoul to Beijing

SEOUL BARCELONA ATLANTA SYDNEY ATHENS BEIJING 1988-

1988 1992 1996 2000 2004 2008 2008

1 1.19.57 1.21.45 1.20.07 1.18.59 1.19.40 1.19.01 0.00.56

2 1.20.00 1.22.25 1.20.16 1.19.01 1.19.45 1.19.15 0.00.45

3 1.20.14 1.23.11 1.20.23 1.19.27 1.20.02 1.19.42 0.00.32

4 1.20.34 1.23.39 1.20.31 1.20.18 1.20.38 1.19.47 0.00.47

5 1.20.43 1.24.06 1.20.41 1.20.25 1.20.55 1.19.51 0.00.52

6 1.20.47 1.25.16 1.20.47 1.20.57 1.21.40 1.19.57 0.00.50

7 1.20.53 1.25.35 1.21.09 1.21.01 1.21.53 1.20.32 0.00.21

8 1.21.14 1.26.08 1.21.13 1.21.13 1.21.56 1.20.36 0.00.38

9 1.21.16 1.26.23 1.21.16 1.21.14 1.22.08 1.20.59 0.00.17

10 1.21.29 1.26.38 1.21.56 1.21.34 1.23.33 1.21.17 0.00.12

1-10 0.01.32 0.04.53 0.01.49 0.02.35 0.03.53 0.02.16 Averages of the First 10 in Olymipic Games

01:24:58 01:24:31

01:24:14

01:23:31

01:22:48

01:22:05 01:21:13

01:21:22 01:20:43 01:20:50 01:20:25 01:20:38 01:20:06

01:19:55

01:19:12

01:18:29

01:17:46 SEOUL BARCELONA ATLANTA SYDNEY ATHENS BEIJING Relationship of 1st to 8th in Olympic Games 01:26:08 01:26:24

01:24:58

01:23:31

01:21:45 01:21:56 01:22:05 01:21:14 01:21:13 01:21:13 01:20:36 01:20:38 01:19:57 01:20:07 01:19:40 01:18:59 01:19:01 01:19:12

01:17:46

01:16:19

01:14:53 SEOUL BARCELONA ATLANTA SYDNEY ATHENS BEIJING Average of First 10 in World Championships and Olympic Games

01:26:24 01:25:01 01:24:58 01:24:31 01:23:35 01:23:31 01:22:39 01:22:56 01:22:05 01:21:50 01:21:38 01:20:43 01:21:13 01:20:41 01:20:50 01:20:25 01:20:38 01:20:16 01:20:06 01:19:10 01:19:12

01:17:46

01:16:19

01:14:53 All-Time Performances (updated as at 16/08/2008)

1.16.43 Sergey Morozov 1.16.53 Vladimir Kanaykin 1.17.16 Vladimir Kanaykin 1.17.21 Jefferson Pérez 1.17.22 Francisco Javier Fernández 1.17.23 Vladimir Stankin 1.17.33 Nathan Deakes 1.17.36 Vladimir Kanaykin 1.17.41 Hongjun Zhu 1.17.46 Julio René Martínez Comparison of the averages of the first 10 performances all-time vs World Championship and Olympic Games

01:26:24 01:25:01 01:24:58 01:24:31 01:23:35 01:23:31 01:22:39 01:22:56

01:20:41 01:21:50 01:21:38 01:22:05 01:21:13 01:20:50 01:20:43 01:20:25 01:20:38 01:20:16 01:20:06 01:19:10 01:19:12

01:17:46 01:17:21 01:16:19

01:14:53

01:13:26

MEANS W.C. & O.G. Biomechanics in the Race Walking events

Race walking is the agonistic expression of the brisk, or better, fast walking:

• From a biomechanics view, it’s a complex movement;

• It’s fixed by the strictly observance of rules;

• A correct race walking technique permits to improve the performance.

Why is necessary a correct race walking technique ?

Race Walking is a technical discipline:

• Learning of a correct race walking technique is a fundamental prerequisite to develop and to get top- level performance;

• A correct race walking technique permits to integrate physiological aspects with energy cost (economy race walking).

Technique Violations

• Loss of contact “Race Walking is a progression of steps so taken that the walker makes contact with the ground, so that no visible (to the human eye) loss of contact occurs”. - IAAF Handbook [Rule 230]

• Bent knee “The advancing leg shall be straightened (i.e. not bent at the knee) from the moment of first contact with the ground until the vertical upright position”. - IAAF Handbook [Rule 230] Inefficient Technique

Inefficient technique depends on:

• Poor neuromuscular coordination;

• Dominance of muscular districts causes inefficacy;

• Inadequate flexibility.

reflect unfavorable biomechanics Race Walking Sequence

Double Single Double Single Support Support Support Support Race Walking Sequence

Double Single Double Single Support Support Support Support Double support phase

Double Double Support Support Double Support Phase Take Home Message (1)

• Continuous contact with the ground;

• Double contact clearly visible (to the human eye);

• Support leg should be straightened from the moment of the first contact with the ground until the vertical upright position;

• Emphasize the push off phase;

• Grazing step;

• Right stride (correlated to the anthropometry of the athlete, his/her speed, his/her technical “maturity”);

• Harmonious movements of arms, shoulder and trunk; Take Home Message (2)

• Rotations of the hips;

• Upright trunk;

• Relaxed head position;

• The advancing leg makes contact with the ground not too far from the perpendicular projection of the centre of gravity;

• Progressive foot approaching to the ground;

• Complete push-off.