We are told that minimization of plantar flexion as foot strikes the ground (dorsi flexion) is better than landing with heel far from the ground.
I understand that if you land with heel close to the ground then you are potentially decreasing the time it takes to go from stretched achilles to shortening (coupling time?).
However, if u land without much dorsi flexion the achilles will have a longer stretch and thus a stronger rebound? After all, the calf muscle is trying to hold position whilst everything else is moving during the strike to heel down phase of ground contact.
Bob hayes landed high on ball of foot compared to most other sprinters.
It is easier to land without much dorsi flexion (bad habit or more natural?), than with a lot of dorsi flex. Or could it be that it somewhat depends on the individual. E.g foot length to lower leg length ratio & ahilles tendon length to lower leg ratio.
Any suggestions or comments? I don’t mind looking like an amateur with much to learn so long as I get some knowladgeable feedback. 
There is an extensive and lively discussion on this very subject on the Forum Review available on the site store. I’d urge you to read it because it goes through the arguements from both sides- from the arguement by some that you should dorsiflex at all times (the proponant of this recommends a product tying your toe up to your shin- I’m not making this up!) to the Harvard bunch who argue that nothing you do counts at all- just training and no influence played by the set-up!
Even while standing still, if I imitate the cycle of my foot going up and over my knee, it feels like there’s a lot more resisitance when I try to keep my foot dorsiflexed the whole time. But if I relax my foot from the ankle down and dorsiflex after my foot passes the knee it feels much more comfortable. When I keep it dorsiflexed the entire time it feels as if my hamstring and calf are keeping my leg from closing. Which doesn’t allow my foot to pass over my opposite knee.
Yes. The ball of the foot is actually moving down just before foot strike and holding it in dorsiflection too long would detract from this (lowering the hips, which would cause the feeling you describe) and limit extention at the end of ground contact.
Charlie Francis
" the Harvard bunch who argue that nothing you do counts at all- just training and no influence played by the set-up"
Peter Weylands position is that drilling dorsi-flexion drills has no effect on speed- I agree. Foot mechanics in sprinting is largely determined by power generated at the hip joint.
Research on the importance of the feet in sprinting is mostly done by podiatrists working for Nike or Adidas; these people are not really pursuing truth in science but rather creating research to help sell shoes and make $ for the multi-nationals they work for.
Most of the independent research deviates away from foot mechanics in sprinting and shifts toward the importance of hips in sprinting. It would diligent for the coaching community to make the same progression.
Weyand is right that the hip predominates (7 to 1!) and you dont hold the foot up DURING FOOT STRIKE but the pre-tension must be there by turning the big toe up beforehand. If not the foot will collapse. If you do it instinctively- great! But, if not, you better learn, for if your toe is pointed down your foot will collapse at foot strike. (Try it yourselves)
As for science LEADING coaching, get my CFTS manual from 16 years ago and read what I said on both topics! Where was Weyand then??
“…turning the big toe up before hand…”(C.Francis.)
Can THIS be influenced by footwear? I sometimes wear plimsoles that have a tad xtra padding on the ball of the foot, which when I sprint on concrete is quite handy. Sprint spikes put your toe in a curled up position but my plimsoles don’t. Am I at a disadvantage?
What if I put something in my plimsoles that fixed toe in a curled up position? Is there a differance between MAKING the toe curl up and having it pre-fixed in toe-up position by what you wear?
Also, is this why some sprinters have injured there big toe (Donovan Bailey, Linford Christie), becuase some sprint spikes are STIFF and other sprint spikes are flexable?
Sharmer - Are you saying elite coaches should catch up to the research scientists?
I don’t know what a plimsole is but you need flexibility in the sole of the shoe and lots of padding if your on a very hard surface. The fixed plate spikes are shit- stay away!
Thankyou Charlie and one other thing that’s been mentioned…
7 times more power generated at hip than at ankle.
I’ve never quite fully grasped this. Are they saying that the gluteals etc are using 7 times as much muscular energy as the lower leg muscles in sprinting?
Are they comparing one part of the downstroke of leg to the eccentric muscle energy of the calf as foot strikes ground and first half of support phase? I don’t quite get what parts they are comparing or just the contraction in general.
When you say collapse, do you mean, that the foot (toe) will strike the floor too early b/c it has not been dorsi-flexed (toes cocked up) long enough for you to have gone through full, hip-knee-ankle extension/drive?
Can explain what you mean by fixed plate? Is it the hard plastic part of the spike shoe where the steel spike stick out of? If so, aren’t all spike shoes like that?
The hamstring’s main power role is as an extensor of the hip.
Nothing todo with te shoe. Just try jumping up and landing with the toes pointed down and try to stay on your toes. you’ll see quick enough that you can’t do it.
Sorry, I still dont get it. I am visualizing what you said to do, to jump up on toes (ballerina style) and staying in that position, and since I won’t able to do it as you say, I assume that is bad. So, if this is correct (what I am thiking) then which spikes are good? I never thought of this before. I have a feeling I am just misunderstanding you…again sorry.
Don’t want to step on CF’s toes but why not try it bare footed. Try landing on your toes whilst jumping bare footed and see how painful it is then you may understand. Then try landing on the balls of your feet. You willl soon enough understand. To be honest I do not understand why you can not see that your TOES are not for landing on. Its like trying to do explosive push ups off your finger tips rather than off the palms of your hands.
Get spikes with a flexible plate that can bend at the big toe joint easily.
Yes, what Charlie is saying is critical in spike selection. A number of athletes I’m coaching have tried using several models of Adidas sprint spikes, which tend to be quite rigid in the spike plate to mid-foot area. What we’ve seen is significantly higher incidence of achilles problems and tendon problems at the top of the calf behind the knee.
This is why you have to be careful buying spikes on-line. If you can’t actually put them on or grab them with your hands to check the flexibility, it’s very difficult to tell how rigid they are.
So in your opinion none of the superfly Nike models are good? Since they have a very stiff plate?
I don’t know the model names but I’ve seen some Nike spikes recently and the plates bent well around the big toe joint- the main factor.