Speed sySTM: How to Race the 200m

The 200m dash requires a blend of speed, endurance, and strategy. The combination of blocks, curves, staggers, and straightaways as well as the demand on both the phosphagen and glycolytic energy systems allow a wide variety of athletes to succeed in this event. This guide will help you master each phase of the race, focusing on essential techniques, mental strategies, and common coaching cues.

1. Blocks & Start Line

• Mental Focus: Visualize a powerful start - tight set position, quick reaction time, fast and powerful first steps.

• Upper Body Mechanics: Keep shoulders above the hands, and maintain high hips.

• Lower Body Mechanics: Firm pressure on blocks with the front knee at 90 degrees and the rear knee at 120 degrees.

• Internal Cues: Feel backside tension in the set position and powerful pressure from your feet through the blocks when the gun sounds.

• External Cues:

  • "Stay low and drive!"

  • "Explode out of the blocks!"

  • "Push - push - push!”

• Coach's Note: Establish a consistent pre-race routine for mental and physical preparation.

2. Drive Phase (0-40 meters)

• Mental Focus: Concentrate on pushing the track away, maintaining a 45-degree forward lean.

• Upper Body Mechanics: Use exaggerated, powerful arm swings to help generate momentum and maintain balance.

• Lower Body Mechanics: Use short, powerful strides with rapid, forceful contact on the balls of the feet.

• Internal Cues: Control your breathing - exhaling with ground contact to maximize force production.

• External Cues:

  • "Push the ground away."

  • "Knee drive!"

  • "Big arms!"

• Coach's Note: Attack the first 0-40m with maximum power, focusing on reaching top speed smoothly and quickly.

3. Curve Phase (40-110 meters)

• Mental Focus: Lean in and stay tight to the inside of the curve - slingshot into the straightway.

• Upper Body Mechanics: Smooth arm swings with a natural lean to counteract centripetal force.

• Lower Body Mechanics: Slightly shorter strides to handle the curve, ensuring strong push-offs.

• Internal Cues: Feel strong and smooth on the curve. We don’t want to feel the strain of the race yet.

• External Cues:

  • "Lean into the curve."

  • "Smooth is strong."

  • "Stay on the gas!"

• Coach's Note: Maintain a long, comfortable stride and relaxed upper body to come off of your curve strong.

4. Straight Phase (110-160 meters)

• Mental Focus: Transition smoothly to the straight, focusing on maintaining top speed.

• Upper Body Mechanics: Maximize stride length with relaxed but quick arm movements.

• Lower Body Mechanics: Minimize ground contact time, pushing for straight-line speed.

• Internal Cues: Increased effort and intensity coming off of the curve should feel like a re-acceleration.

• External Cues:

  • "Open up your stride."

  • "Pump your arms!"

  • "Stay tall!"

• Coach's Note: Accelerate off of the curve by driving arms and legs powerfully without becoming tense.

5. Final 40 Meters

• Mental Focus: Combat fatigue by maintaining good form and quick, light foot strikes.

• Upper Body Mechanics: Keep an upright posture, with smooth arm motion. Avoid excessive rotation or lateral movement.

• Lower Body Mechanics: High knee drive to counteract deceleration.

• Internal Cues: Fight the lactic acid and focus on maintaining efficient form.

• External Cues:

  • "Finish strong!"

  • "Push through the pain!"

  • "Stay focused!!"

• Coach's Note: Keep form tight and stride comfortable to reduce energy wastage.

6. Finish Line

• Mental Focus: All-out effort focusing on leaning forward at the finish line. Don’t let form break down and don’t look at your opponents.

• Upper Body Mechanics: Maintain optimal joint positions, with efficient final strides.

• Lower Body Mechanics: Maximize propulsion with efficient final strides.

• Internal Cues: Eyes forward, run past the finish line.

• External Cues:

  • "Lean!”

  • "Through the line!”

• Coach's Note: Run with maximum speed but minimum effort, maintaining a neutral position through hips, spine, and head.

The 200m dash is a challenging event that requires careful planning and execution. By mastering each phase of the race, focusing on technique, and maintaining mental focus, you can improve your performance and achieve their goals. Remember to stay hydrated, warm up properly, and stick to your race plan. Good luck on the track!