“You’ve got to know the rules to break them”

 I am guilty of attempting to force my athletes to sprint with the airtight mechanics of a track star which is a waste of valuable training time AND a drain on their attention span. This summer is all about mastering the basics so they can break the rules as needed while maintaining efficient movement mechanics.

 The hips need to drive the knees up to an adequate height to load up the legs for ground contact. The foot needs to strike the ground under the hips for leverage and with enough force to push the body forward and the feet/ankles need to be resilient enough to apply pressure to the ground without caving under the pressure.

 Lets get this stuff down first.