3x190m Curve Sprints / Centrifugal Force & Bend Running Mechanics

Before you start

• Set up in a three-point start position on the curve
• Target a controlled pace (e.g., aiming for ~20.5, representing 21.5 pace for the 200m)
• Allow 12-14 minutes of full recovery between repetitions

Movement sequence

1. Execute a three-point start on the curve, driving hard out of the blocks.
2. Navigate the bend by bringing the right arm across the body and maintaining proper lean against centrifugal force.
3. Transition onto the straightaway by tapping down the first 30 meters and keeping the body under strict control.

Key points

• Right hand crosses the body effectively around the curve
• First 30 meters of the straightaway feature crisp downward foot strikes (tapping down)
• Posture remains tall with hips elevated

Common mistakes

Racing or going too fast instead of adhering to target pacing Dropping shoulders and collapsing hips upon hitting the straightaway Pushing off the back foot incorrectly due to fatigue

Practice notes

Executed by the 200m sprint group including Dario Matau, Makanakaishe Charamba, and Tyler Davis. Emphasizes maintaining structural integrity and avoiding getting lazy or sitting into the stride when fatigue sets in.