Phase 03 of 5 · Roughly 20–35 m

The transition phase: from driving to running

The transition is the phase between the drive phase and maximum velocity, in which the sprinter moves from a forward-leaning, push-dominant action into an upright, reactive one.

The goal of this phase: Change the mechanics gradually without losing rhythm or leaving velocity behind.

What good looks like

A trunk that continues rising smoothly rather than snapping upright at one step.
Touchdown moving progressively closer to underneath the hips.
Contact times continuing to fall while step length holds.
Front-side mechanics becoming visibly more prominent than back-side.

Common faults in the transition2 faults

Snapping upright

What you see: One step where the athlete visibly stands up; a hitch in the rhythm.
Where to start: Long acceleration runs with no cue at all, the transition is usually best learned by feel rather than instruction.

Reaching as posture changes

What you see: Touchdown distance jumps as the athlete comes upright.
Where to start: Front-side work. Wall switches and dribbles, so the recovery mechanics are ready before the posture changes.

Measurements that matter here

All eleven are listed on what we measure.

Questions1

Where does the transition phase happen in a sprint?

Broadly between 20 and 35 metres for most sprinters, though it is defined by mechanics rather than distance. It is the stretch where the trunk finishes rising and the foot strike moves from behind the centre of mass to underneath it, the point at which the athlete stops pushing and starts reacting.