Sprint training is an essential element to many athletic endeavors and a proper understanding of the various elements of training are essential to performance. Below is a list of some of the keys to effective and successful sprint training.
• Warm up.
No serious athlete would dream of beginning training without some sort of warm up. Trying to work the body without warming up first is dangerous and, at the very least, will be detrimental to your progress. A warm-up of 3 to 5 minutes should be of moderate intensity to slightly elevate the heart rate. Jumping rope and easy jogging are perfect. Also, be sure to incorporate dynamic stretching into your warm-up. Swing your arms and legs through various ranges of motion, but save static stretching until you have finished your training session.
• Don’t train for distance.
You will be sprint training, so don’t confuse this with general running training. Distance training works your mind and body in a very different way than sprint training does and could actually adversely affect your sprint training skills.
• Vary your length of sprints, but never sprint further than 100 yards.
A typical sprint training session would consists of 2 sprints at 10 yards, 5 sprints at 40 yards, 2 sprints at 80 yards and finally 1 sprint at 100 yards. Training any further than 100 yards is unnecessary.
• Video tape your sprint.
Video taping your sprint training will help you to objectively view your body mechanics and your efficiency of movement. As you train, periodically video tape your sessions to review progress.
• Lengthen your stride.
A longer stride length will increase your efficiency of movement and help you add speed. Watching your sprint training on video tape will help to evaluate your stride length.
• Pay attention to arm movement.
Your arms should move quickly, but in a smooth, rocking motion. Jerking your arms is counterproductive for the rest of your physical movements. Since smooth arm movement can help to propel you, do not neglect their motions.
• Incorporate strength, agility and plyometric training into your program.
Explosive strength training and agility training will help you to initiate your sprint faster and shave time off your overall number.
• Train your core.
Nearly all physical movements originate in the deep muscles of the abdominals and sprinting is no exception. Train the muscles of your core, particularly the transversus abdominis and the obliques to create a solid center of power in your body.
• Stretch.
Flexibility work is crucial to sprint training and hip range of motion can actually make or break a runner’s speed. After a sprint training or strength training session, finish with both dynamic and static stretches for the whole body and particularly the legs, hips and shoulders.
• Train for consistency.
You must pay close attention to your physical movements and ensure that you are consistently working your body in its best form at all times. Consistency will allow your brain to build neural pathways and help your body learn to run faster and better. |
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