Long live the elbow tuck

For as long as I can remember now, coaches in any sports realm have been advocating keeping the elbows tucked to run faster. Unfortunately, this information is both misleading and counterproductive when the goal is to get faster. Suffice it to say, I’m still amazed that this kind of misinformation is being passed around with how long the training industry has been in existence.

Like most things in the training world, the cue to tuck your arms whether the arms are cycling forward or back is flat-out wrong. You will be given more than enough relative and practical insight here momentarily, but just think about the rotator cuff for a moment. When it’s injured and you practice shoulder rehab drills, practitioners and coaches make it a point to have you keep your elbows off of your sides with dynamic movement don’t they? Not only does this reinforce proper orientation of all associated shoulder structures, but you are only as strong as your weakest link. This means that in this case the more the rotator cuff works with the elbows flared out then the more this feeds strength in the prime power movers of the shoulders leading to faster running speeds.

Simplified Arm Drive Technique

So where exactly are the arms supposed to go when we sprint? To simplify, arms will cross in the front, bow in the middle, and draw out on the backside. The reason this is important is that the action will direct arm action forward during the follow-through, and it results in the immediate recruitment of stronger muscles (pecs, lats, glutes, etc.).

A simple analogy that I use to paint a clearer picture is to envision someone performing a standard bench press versus a closed grip variation. Which is stronger? The standard variation by at least 25-50% if you track athletes’ lift numbers. If we take that information and apply it to sprinting, it will yield far greater force output and effort from the arms, which will drive the athlete forward much faster than with the elbows in. Period.

Follow your instincts

Secondly, bringing the elbows in requires far too much conscious effort to be effective. Athletic movement is raw, natural, and highly intuitive. There are times when we want to modify the way an athlete moves, but this isn’t it. Let the arms go where they naturally wish to and strengthen the muscles that are doing so in the process, and you will be pleasantly surprised.

Always Remember Reflexes Govern Movement

Last but not least, our body has a built-in power reflex called “The Cross Extensor Reflex.” Which is supported by a very stiff fascial network and muscle anatomy groups that desire rotation from the extremities. CAR is the action of the arms and legs moving in opposing directions of one another. So as you feed the arm in one direction, it will create a mutual reaction from the legs, and vice versa. In other words, more arm action leads to more guaranteed leg action and faster running speeds. An athlete can attempt to stay in as much as they want, but ultimately sprinting is a sub-conscious task when it counts. And that time is on the field and in competition in the face of high stress and opposition. So prepare accordingly athletes and coaches.