Foot Action A male ruser has a Jariding touch with che ground first. The weight is then transferred a "heel-ball" action, which is where the heel hits to the ball of the foot in a rocking chair fashion. Among female runners che "heel-ball" and "ball- heel-ball" is about the same. In the "ball-heel- the foot, then momentarily transfers the body's ball", the runner initially settles or the ball of weight to the heel, and then rolls forward again to the ball for the driving phase. The "heel-ball" landing tough is suited to be more efficient over long distances because there is less strain put on the muscles of the calf. a Master the sprint start. b. Starting a sprint race is all about explosion of speed and power. d. Being relaxed helps your body run efficiently and quickly at any distance. c. You do need to keep it under control. e. Try to breathe gently and await the starter's commands.​