Stride Length
The distance covered in a single stride, typically measured from one footfall to the next contact of the same foot.
Definition
Stride length is how far the body travels in one full stride. Along with cadence, it is one of the two components of running speed, so running faster means taking longer strides, quicker strides, or both. In cycling and swimming the equivalent idea is distance covered per pedal stroke or arm stroke.
Optimal stride length is individual and is influenced by leg length, strength, mobility and speed. Deliberately over-striding, by reaching the foot too far ahead of the body, can be inefficient because it increases braking forces at ground contact, so coaches usually treat stride length and cadence together rather than maximising either alone.
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Movement patterns
- AccelerationThe athletic pattern of building speed from a standing or slow start by driving large horizontal forces into the ground to project the body forward.
- BoundAn exaggerated, horizontal springing stride that transfers from one leg to the opposite leg with a long flight phase, amplifying the mechanics of running.
- CutA sharp, frequently reactive plant-and-redirect performed in a single decisive foot contact to evade an opponent or abruptly alter a line of travel.
- Crossover StepA lateral or diagonal travelling step in which one leg crosses over the other with accompanying hip and trunk rotation, trading a stable base for greater reach and speed.
- GaitThe cyclic, alternating single-leg pattern of walking and running that carries the body across the ground — the base of most field and endurance sport.
Techniques
- Running FormThe efficient posture and stride mechanics of distance running, keeping the body relaxed and the cadence smooth.
- Inside-of-the-Foot PassThe most reliable short pass in football, played with the inside surface of the foot for accuracy over a short to medium distance.
- One-Handed BackhandA backhand groundstroke struck with a single hand on the grip, driving through the ball with a full extension of the hitting arm.
- Sprint StartThe explosive start of a sprint from a set, crouched position, driving forward low before gradually rising to full stride.
- Volleyball DigA defensive contact that keeps a hard-driven ball in play by passing it up off the forearms, usually from a low position.
Exercises
- Side plankA core hold on one forearm and the side of the foot that targets the muscles along your side.
- Bulgarian split squatA single-leg squat where the back foot is raised on a bench behind you.
- LungeA single-leg movement where you step forward and bend both knees to lower your body.
- Step-upA movement where you step up onto a raised platform one leg at a time and step back down.
- High kneesA running-in-place cardio drill where you lift the knees high with a quick rhythm.
Skills Academy
Skills
- SprintingThe skill of running or riding at maximum controlled speed over a short distance.
- PacingThe skill of managing effort and speed so it lasts the whole distance or event.
- Running formThe skill of running with efficient, relaxed and balanced movement.
- BreathingThe skill of controlling the breath rhythmically to sustain effort and stay relaxed.
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- 2026-08-04
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