Stepping backward can improve sprint performance over short distances.

Area of Science:

• Sports Science
• Biomechanics
• Athletic Performance

Background:

• The backward (false) step is often considered detrimental to short-distance sprinting.
• Limited evidence exists to support or refute the efficacy of the false step in sprinting.

Purpose of the Study:

• To examine temporal differences between standing starts initiating forward movement with a backward (B) or forward (F) step.
• To determine the impact of starting technique on short-distance sprint performance.

Main Methods:

• Twenty-seven male participants performed three trials of each standing start style (F and B).
• Movement initiation, 2.5 m, and 5 m sprint times were recorded using timing gates activated by an audio cue.

Main Results:

• Sprint times to 2.5 m and 5 m were significantly faster with the backward step (6.4% and 5.3% respectively).
• Significant performance differences emerged before 2.5 m, indicating the backward step's advantage early in the sprint.
• Initial movement times to the first gate were similar for both techniques.

Conclusions:

• The traditional advocacy for removing the backward (false) step may hinder short-distance sprint performance.
• Employing a backward step to initiate movement can lead to superior performance, even for very short forward distances (e.g., 0.5 m).