Eric Kramer, Asst Coach – Sprints/Hurdles, Grand Valley State University
Full video on Glazier Drive: Prep / Race Strategies for 300m Track Sprint/Hurdle Races
200M RACE STRATEGY OVERVIEW
The coach outlines his teaching method for the 200m, emphasizing that it’s not the only approach but one proven effective by athletes who have qualified using it. He remains open to refining his methods as he continues learning.
FIRST 40 METERS — ATP PHASE
Athletes go all-out for the first 40m, which corresponds to the ATP energy system lasting 4–6 seconds. Coaches can walk athletes through their lane the day before a meet to identify this mark and help with visualization.
ENTERING THE CURVE
Athletes should enter the curve from the outside of the lane and work inward in a controlled sweeping motion — similar to how drivers take curves in auto racing. This positioning reduces the risk of disqualification from stepping inside the lane line, which the coach notes is common at championship meets.
THROUGH THE CURVE
Rhythm and tempo should gradually increase as athletes move through the curve. The goal is to be at full 100% effort by the 100m-to-go mark, using landmarks on the track as reference points.
COMING OFF THE CURVE
Athletes should use centripetal force to naturally slingshot to the outside of the lane rather than fighting their momentum. This helps carry speed into the final straightaway.
THE HOME STRETCH
The coach emphasizes tall posture, hips underneath the body, and arm drive using the “hammer and nail” cue — imagining driving nails down by the hips. He cues athletes with “push, push, push” or “hammer, hammer, hammer” rather than cueing knee drive, believing the knees will naturally rise with proper arm mechanics.
GLUTE ACTIVATION AND FINISH
A slight intentional glute squeeze helps pull the hips under the body, preventing the arched-back breakdown that kills stride length and rate. Athletes are always coached to run through the finish line, not to it.