Video

Stance

The hands are rotated so that the fingers face outwards and the thumbs are facing in right before the starting line. The arms are fully extended and your center of gravity is on your hands. The head is facing downward and relaxed. The right hip is flexed 120 degrees while the left hip is flexed at about 80 degrees. The right knee is flexed at 90 degrees and the left is at 80 degrees. The glutes are raised above the shoulders and you should be on your toes as all your weight is shifted forward onto your hands..

Shoulder Girdle- Scapulothoracic protraction (abduction) by the pectoralis minor, serratus anterior, and subclavius of both scapulas.

Scapulothoracic Elevation/Upward Rotation in both scapulas by the levator scapulae, serratus anterior, upper and middle trapezius, and rhomboids.

Shoulder Joint Movements and Muscles- Flexion at the glenohumeral joints. Isometric contraction takes place at the glenohumeral joints by the anterior deltoid and upper pectoralis major.

Elbow- Extension in radiounlnar joints by the triceps brachii and anconeus muscles. Isometric contraction occurs because the position is held for a few seconds.

Hip- Flexion in hips by the iliacus, psoas major and minor, rectus femoris, sartorius, pectineus, adductor brevis, adductor longus, and gluteus minimus. Isometric contraction occurs because the position is held for a few seconds.

Knee- Flexion in knees by the biceps femoris, popliteus, semi-mambranosus, and semi-tendinosus. Isometric contraction occurs because the position is held for a few seconds.

Cycle 1

Push off with power leg, in this case my right leg. Dominant arm brought forward and non-dominant extended backward. Non-dominant leg begins to stride forward as I push off with dominant leg off of toes. I land on my left foot staying on the balls of my feet at all times. All contractions are concentric because it was one fast explosive motion off the starting line.

Shoulder Girdle- Scapulothoracic protraction (abduction) by the pectoralis minor, serratus anterior, and subclavius on the right side.

Scapulothoracic retraction (adduction) by the rhomboids and middle/lower fibers of the trapezius on the left side.

Scapulothoracic Elevation/Upward Rotation by the levator scapulae, serratus anterior, upper and middle trapezius, and rhomboids on the right side.

Scapulothoracic depression/downward rotation by the  pectoralis minor and lower trapezius muscles on the left side.

Shoulder Joint Movements and Muscles- Glenohumeral joint is concentrically contracted through flexion in right arm by anterior deltoid and upper pectoralis major muscles.

Glenohumeral joint is concentrically contracted through extension in the left arm by the latissimus dorsi, teres major, lower pectoralis major, and posterior deltoid.

Elbow- The right radioulnar joint flexes and is concentrically contracted through the elbow flexors which include the biceps brachii, brachialis, and brachioradialis.

The left radioulnar joint extends and is concentrically contracted by the elbow extensors which includes the triceps brachii and anconeus.

Hip- The left hip is flexed and concentrically contracted through the hip flexors which includes the  iliacus, psoas major and minor, rectus femoris, sartorius, pectineus, adductor brevis, adductor longus, and gluteus minimus.

The right hip is extended and concentrically contracts through the hip extensors which includes the biceps femoris, semi-tendinosus, semi-membranosus, and the gluteus maximus.

Knee- The right knee extends and concentrically contracts through the biceps femoris, semi-tendinosus, semi-membranosus, and popliteus.

The left knee flexes and concentrically contracts through the rectus femoris, vastus intermedius, vastus lateralis, and vastus medialis.

Cycle 2

Right arm begins to extend backward and left arm comes forward. Head stays down for the first 15-20 meters and gradually lifts, in this case it is up. Left leg begins to extend and prepares to strike the ground. The right leg begins to flex at the right hip and knee and is brought upward. Make sure to run "on your toes".

Shoulder Girdle- Scapulothoracic protraction (abduction) by the pectoralis minor, serratus anterior, and subclavius begins to occur on the left side.

Scapulothoracic retraction (adduction) by the rhomboids and middle/lower fibers of the trapezius begins to occur on the right side.

Scapulothoracic Elevation/Upward Rotation by the levator scapulae, serratus anterior, upper and middle trapezius, and rhomboids begins to occur on the left side.

Scapulothoracic depression/downward rotation by the  pectoralis minor and lower trapezius muscles begins to occur on the right side.

Shoulder Joint Movements and Muscles- Glenohumeral joint begins to be concentrically contracted through flexion in left arm by anterior deltoid and upper pectoralis major muscles.

Glenohumeral joint begins to be concentrically contracted through extension in the right arm by the latissimus dorsi, teres major, lower pectoralis major, and posterior deltoid.

Elbow- The left radioulnar joint begins to flex and is concentrically contracted through the elbow flexors which include the biceps brachii, brachialis, and brachioradialis.

The right radioulnar joint begins to extend and is concentrically contracted by the elbow extensors which includes the triceps brachii and anconeus.

Hip- The right hip begins to flex and is concentrically contracted through the hip flexors which includes the  iliacus, psoas major and minor, rectus femoris, sartorius, pectineus, adductor brevis, adductor longus, and gluteus minimus.

The left hip begins to extend and concentrically contracts through the hip extensors which includes the biceps femoris, semi-tendinosus, semi-membranosus, and the gluteus maximus.

Knee- The left knee begins to extend and concentrically contracts through the biceps femoris, semi-tendinosus, semi-membranosus, and popliteus.

The right knee begins to flex and concentrically contracts through the rectus femoris, vastus intermedius, vastus lateralis, and vastus medialis.

Cycle 3

The right knee and hip is now fully flexed. The left knee and hip is fully extended and the next cycle in which the right leg begins to extend and the left leg flexes is about to begin. The left toes push off the ground to initiate the process of beginning to land on the right foot. The left arm is extended forward and flexed at the shoulder and elbow while the right arm is extended backward at the right shoulder and elbow with still a slight bend in the right elbow.

Shoulder Girdle- Scapulothoracic protraction (abduction) by the pectoralis minor, serratus anterior, and subclavius on the left side.

Scapulothoracic retraction (adduction) by the rhomboids and middle/lower fibers of the trapezius on the right side.

Scapulothoracic Elevation/Upward Rotation by the levator scapulae, serratus anterior, upper and middle trapezius, and rhomboids on the left side.

Scapulothoracic depression/downward rotation by the  pectoralis minor and lower trapezius muscles on the right side.

Shoulder Joint Movements and Muscles- Glenohumeral joint is concentrically contracted through flexion in left arm by anterior deltoid and upper pectoralis major muscles.

Glenohumeral joint is concentrically contracted through extension in the right arm by the latissimus dorsi, teres major, lower pectoralis major, and posterior deltoid.

Elbow- The left radioulnar joint flexes and is concentrically contracted through the elbow flexors which include the biceps brachii, brachialis, and brachioradialis.

The right radioulnar joint extends and is concentrically contracted by the elbow extensors which includes the triceps brachii and anconeus. Although there is still a slight bend in the right elbow, it is still extended by the elbow extensors.

Hip- The right hip is flexed and concentrically contracted through the hip flexors which includes the  iliacus, psoas major and minor, rectus femoris, sartorius, pectineus, adductor brevis, adductor longus, and gluteus minimus.

The left hip is extended and concentrically contracts through the hip extensors which includes the biceps femoris, semi-tendinosus, semi-membranosus, and the gluteus maximus.

Knee- The left knee extends and concentrically contracts through the biceps femoris, semi-tendinosus, semi-membranosus, and popliteus.

The right knee flexes and concentrically contracts through the rectus femoris, vastus intermedius, vastus lateralis, and vastus medialis.

Cycle 4

The right leg is now extended forward at the hip and knee and has made contact with the ground. The left leg is fully flexed at the knee and is about to be driven forward at the left hip. The right arm is beginning to flex outward and the left arm is extending backward. A full cycle of right and left leg movements have been completed. The landing phase is considered an eccentric contraction everytime the foor strikes the ground. The cycle contiues the same way until the race has ended for your particular event.

Shoulder Girdle- Scapulothoracic protraction (abduction) by the pectoralis minor, serratus anterior, and subclavius on the left side but is in the process of retraction.

Scapulothoracic retraction (adduction) by the rhomboids and middle/lower fibers of the trapezius on the right side but is in the process of protraction.

Scapulothoracic Elevation/Upward Rotation by the levator scapulae, serratus anterior, upper and middle trapezius, and rhomboids on the left side but is in the process of downward rotation.

Scapulothoracic depression/downward rotation by the  pectoralis minor and lower trapezius muscles on the right side but is in the process of upward rotation.

Shoulder Joint Movements and Muscles- Glenohumeral joint is concentrically contracted through extension in the right and left arms at this time by the latissimus dorsi, teres major, lower pectoralis major, and posterior deltoid, however the right glenohumeral joint is preparing to flex forward as the left glenohumeral joint will extend backwards.

Elbow- The left radioulnar joint is still flexed and is concentrically contracted through the elbow flexors which include the biceps brachii, brachialis, and brachioradialis. It is preparing to extend backwards.

The right radioulnar joint is still flexed and is concentrically contracted through the elbow flexors which include the biceps brachii, brachialis, and brachioradialis. It is preparing to flex forwards.

Hip- The right hip is still slightly flexed and concentrically contracted through the hip flexors which includes the  iliacus, psoas major and minor, rectus femoris, sartorius, pectineus, adductor brevis, adductor longus, and gluteus minimus.

The left hip is still extended and concentrically contracts through the hip extensors which includes the biceps femoris, semi-tendinosus, semi-membranosus, and the gluteus maximus.

Knee- The right knee extends and concentrically contracts through the biceps femoris, semi-tendinosus, semi-membranosus, and popliteus.

The left knee flexes and concentrically contracts through the rectus femoris, vastus intermedius, vastus lateralis, and vastus medialis.