The aim of this study was to design specialized training exercises for male 200-meter sprinters and to identify key mechanical variables—stride length, stride frequency, step velocity, and performance level—for the research sample. The study also sought to determine the effect of these exercises on developing selected biomechanical variables associated with motor performance between the pre- and post-tests for the sample. The researcher hypothesized that there would be statistically significant differences between the pre- and post-tests in the biokinematic variables and performance outcomes of the research group. The research community was defined as all 200-meter sprinters in Misan Governorate during the 2024 athletic season, totaling five athletes competing in events organized by the Iraqi Athletics Federation. Based on the findings, the researcher recommends adopting specialized exercises due to their effective role in developing muscle strength and subsequently enhancing performance. The study further recommends utilizing and generalizing the current results to speed runners—particularly 200-meter sprinters—across various age groups. The researcher concluded that the proposed training program employing combined special exercises had a positive effect on the targeted biokinematic variables and overall performance.
The 200-meter sprint is considered one of the primary events in track and field, combining maximal speed with specific endurance. It requires highly integrated performance that merges physical capacities, technical efficiency, and precise biomechanical elements contributing to high-level achievement. The sprinter in this event represents a clear model of mechanical performance integration with neuromuscular capabilities, as the athlete must generate high explosive force in a very short time while maintaining smooth motor rhythm and balanced distribution of effort throughout the race distance [1]. Recent studies have demonstrated that performance achievement in the 200-meter sprint largely depends on the efficiency of the neuromuscular system to produce force at the highest possible speed, along with the optimal utilization of biomechanical variables that influence performance, such as take-off angle, stride length, stride frequency, and the horizontal velocity of the center of mass [2]. Therefore, adopting training approaches that consider the integration between strength and speed—while remaining consistent with the mechanical characteristics of movement—is essential. Among the most effective approaches are combined special exercises (Complex Training), which blend strength exercises with speed- or skill-based exercises within a single training session to maximize neuromuscular activation and enhance movement quality [3]. Complex training represents an advanced direction in sports training science, as it contributes to developing speed-strength capabilities and improving the mechanical efficiency of performance through the phenomenon of Post-Activation Potentiation (PAP)—a state in which muscular activation following a high-intensity strength exercise enhances the muscle’s ability to generate greater force in the subsequent explosive movement [4]. This type of training serves as an ideal bridge between developing maximal strength and refining mechanical precision during actual performance. When applied scientifically, it enhances biomechanical efficiency and reduces technical errors. With the growing advancement in movement science and athletic training, it has become essential to focus on biomechanical analysis of 200-meter sprinters and employ its findings in designing specialized training programs that consider athletes’ individual characteristics. Biomechanical variables are among the most critical determinants of performance; even slight improvements in take-off angle, stride length, or stride frequency can yield significant time differences in competition [5]. The significance of the current study also lies in the researcher’s attempt to integrate biomechanical analysis with applied training methodology—an area still in need of more research to clarify the relationship between developing specific strength qualities and enhancing mechanical efficiency in compound speed events.
Despite the fact that the 200-meter sprint requires a high level of coordination between physical and mechanical capacities, field observations of sprinters’ training indicate clear weaknesses in several biomechanical variables that influence performance, such as take-off angle, stride length, stride frequency, and fluctuations in the velocity of the center of mass during different phases of the sprint. These weaknesses may be attributed to the reliance of many coaches on traditional training programs that focus on developing strength or speed separately, without applying an integrative approach that simultaneously enhances mechanical efficiency according to race requirements. In addition, the scarcity of local studies addressing the effects of complex training on biomechanical variables in sprinting has made it difficult to determine the true effectiveness of this training approach on improving the performance of 200-meter sprinters. Therefore, the problem of the study emerges from the following question: Can the use of combined special exercises contribute to developing selected biomechanical variables and enhancing performance among 200-meter sprinters above 20 years of age?
Research Objectives
Research Hypotheses
Research Fields
Research Method
A research method is defined as “the systematic approach adopted by an individual to achieve a specific objective”. Based on this concept, the researcher used the experimental method with a pre–post design for both the control and experimental groups, as it is suitable for the nature of the problem. The experimental method is considered “one of the most efficient means for obtaining reliable knowledge.”
Research Sample
The sample represents a segment of the original research population upon which the researcher conducts all procedures. The sample consisted of five sprinters from Misan Governorate, selected intentionally. Homogeneity was ensured among the participants in height, weight, age, and training age, as shown in Table 1.
Table 1: Shows Homogeneity of the Research Sample in Height, Weight, Age, and Training Age
| Variables | Unit of measurement | N | M | SD | Skewness |
| Height | Cm | 5 | 170.80 | 5.786 | -0.737 |
| Weight | Kg | 5 | 71.80 | 12.388 | -0.504 |
| Age | Year | 5 | 23.20 | 3.799 | 0.805 |
| Training Age | Month | 5 | 9.60 | 2.198 | 0.856 |
From Table 1, it appears that all skewness coefficients fall within the range (±3), indicating a normal distribution and confirming homogeneity of the research sample in biological age, height, weight, and training age.
Methods of Data Collection
The researcher used several tools and techniques to collect data and obtain the final results, including:
Instruments Used in the Study
Devices Used in the Study
Table 2: Shows Expert Questionnaire for Identifying Physical Abilities
| Physical Ability | Test | Percentage |
| Explosive power of the legs | Standing Long Jump | 95% |
| Vertical Jump (Sargent) | 70% | |
| Medicine Ball Leg Throw | 80% | |
| Speed-strength of the legs | Maximum Hopping Test (10 sec) | 90% |
| Triple Jump Test | 80% | |
| Maximum Hopping Test (10 sec) – both legs | 70% |
Determining Physical Abilities
Through expert evaluation using a validated questionnaire, the researchers identified two primary physical abilities influenced by weight training and ballistic exercises:
The appropriate tests for these two abilities were selected.
Research Tests
First: Explosive Power Test of the Legs
Standing Long Jump Test
Table 3: Shows Mean Values, Standard Deviations, and Calculated t-Values for the Pre- and Post-Tests of Physical Abilities
| Physical Variables | Pre-test | Post-test | Mean Difference | Standard Error | T | Sig | ||
| M | SD | M | SD | |||||
| Explosive Strength | 2.62 | 0.05 | 2.84 | 0.06 | 0.218 | 0.04 | 4.00 | 0.001 |
| Speed Strength | 38.20 | 3.56 | 42.00 | 2.549 | 3.80 | 1.09 | 7.75 | 0.001 |
*Degree of freedom = 4, significance level = 0.05
Procedures: A 1-meter starting line is drawn. The athlete stands behind the line with feet shoulder-width apart. After arm swing and knee flexion, the athlete jumps forward maximally using both legs. Two attempts are allowed; the best distance is recorded. Measurement is taken from the starting line to the nearest landing point of the body, rounded to the nearest 5 cm.
Scoring: Best of two attempts.
Second: Speed-Strength Test of the Legs
Maximum Hopping Test for 10 Seconds
Procedure
The participant stands behind a designated marker and begins hopping on a straight line upon hearing the whistle, continuing for 10 seconds.
Table 4: Shows Mean Values, Standard Deviations, and Calculated t-Values for the Pre- and Post-Tests of Kinematic Variables
| Variables | Pre-test | Post-test | Mean Difference | Mean Difference | Standard Error | T | Sig | ||
| M | SD | M | SD | ||||||
| Strde Length | 2.33 | 0.016 | 2.32 | 0.016 | 40 | 0.0134 | 0.006 | .00 | 0.016 |
| Step Count | 85.40 | 0.548 | 84.60 | 0.548 | 0.800 | 0.447 | 0.200 | 4.00 | 0.016 |
| Step Velocity | 0.104 | 0.001 | 0.106 | 0.001 | 0.0016 | 0.0015 | 0.0006 | 4.00 | 0.075 |
| Performance | 22.37 | 0.335 | 22.29 | S0.367 | 0.0820 | 0.0342 | 0.015 | 5.361 | 0.006 |
Significance level = 0.05, degrees of freedom = 4
Pilot Studies
First Pilot Study (9/3/2024)
Conducted on the same sample, including tests for explosive power and speed-strength to:
Second Pilot Study (26/3/2024)
This involved filming the 200-meter test. The distance was divided into 50-meter segments marked by cones. Cameras were positioned perpendicularly at the midpoint (100 m mark) to capture beginning and end of measurement zones, considering optimal sunlight conditions.
Pre-Tests
Pre-tests were conducted on 1/4/2024 for physical abilities (explosive power, speed-strength).
The 200-meter performance test was administered on 3/4/2024.
Training Program
The researcher designed a program of special exercises for 200-meter sprint performance, focusing on:
Using weight training and ballistic exercises.
Program Features:
Calculation of repetition time
Time per repetition=Best performance×100Required intensity\text {Time per repetition} = \frac{\text {Best performance} \times 100} {\text{Required intensity}} Time per repetition=Required intensityBest performance×100
Heart rate–based intensity calculation
Required HR=Max HR×Desired intensity100\text{Required HR} = \frac{\text{Max HR} \times \text {Desired intensity}} {100} Required HR = 100 Max HR×Desired intensity.
Post-Tests
After completing the training program, post-tests were conducted on 5-7-2024, using the same procedures and locations as in the pre-tests.
Statistical Methods
The SPSS statistical package was used to compute the following:
This chapter includes a presentation of the research findings obtained through the analytical procedures adopted by the researcher. The results were displayed in tabular form to facilitate the interpretation of numerical and statistical values, determine the accuracy of the results, and assess the extent to which they support the research hypotheses and objectives.
Presentation, Analysis, and Discussion of the Physical Tests for Both Groups
The researcher attributes this development to the efficiency of the combined (complex) training in enhancing muscular strength among the athletes. Both resistance training and ballistic training contribute significantly to strength development, and integrating them produced statistically significant improvements in all tested abilities (explosive strength and speed strength). Resistance training is known to “produce effective improvement in muscular strength and increase muscle hypertrophy. Meanwhile, ballistic training enhances neuromuscular coordination through increased neural firing rates, as stated by Allawi [6] “Intramuscular coordination includes the number of motor units activated, the rate and frequency of neural impulses, and the temporal relationship between motor unit activations.” This integration allowed the research group to benefit from both training modalities, resulting in positive outcomes in improving mechanical variables and performance. The researcher also attributes the improvement to the use of ballistic exercises, which enhance both explosive strength and speed strength. These exercises focus on accelerating movement throughout the full range of motion, improving the muscle’s ability to generate force rapidly, as indicated by Pearson [7]. Regarding training intensity, Beardsley [8] recommends intensities between 60-80% of maximal effort, which are ideal for developing speed strength while simultaneously improving maximal strength. Ballistic training also stimulates the central nervous system, enhancing neuro-muscular synchronization and increasing the number of recruited muscle fibers, as noted by Davies [9]. Beardsley [8] also noted that integrating ballistic exercises with traditional strength training improves overall performance. Based on this scientific evidence, ballistic training is considered an effective method for developing explosive power and speed strength by enhancing neural activation, improving motor unit recruitment, and consequently elevating overall athletic performance.
Presentation, Analysis, and Discussion of Biokinematic Variables for Both Groups.
The results confirm that the observed improvements represent a logical outcome of executing the training program according to scientifically grounded procedures. The program focused on exercises designed to develop all performance-related variables by targeting maximal muscular output and manipulating training conditions using combined exercises to increase the workload on the active muscles. This enabled the athletes to produce greater mechanical work and cover the designated distance in a shorter time. Consequently, the differences in these variables shifted in favor of the post-test, clearly reflected in the improved 200m performance, as demonstrated by the measurable progress achieved by the research subjects. The researcher attributes this improvement to the specialized exercises designed to emphasize the primary muscle groups involved in sprinting and their correct biomechanical movement patterns. The positive impact of the training program on lower-limb strength consequently contributed to improving speed. Several researchers have noted that: “Muscular strength can be increased through the use of specialized training methods, leading to an increase in force production in these muscles” [10]. Furthermore, performance is influenced by this strength development. As Mohamed Fawzi indicated: “Repetition and skill-related drills lead to cumulative adaptations that result from the progressive enhancement of the motor program of the skill” [11].
Recommendations
Emphasize the use of combined training methods due to their effectiveness in developing various physical abilities and enhancing overall athletic performance.
Highlight the importance of integrating muscular strength training alongside other physical fitness components, ensuring a holistic and comprehensive training process.
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