Sprint Training?

Question

I posted a question yesterday about my 100m and 200m sprint times and if they are good for my age, most of the feedback said that if i worked hard and trained my times would increase to as low as 10.5 in a few years.

Does anyone know the most effective and best training techniques/procedures which are specific to sprinting? And that will definately make a difference?

Much appreciated, James.

Answer 1

I have already answered a very similar question so I am going to give you the same answer. This is a lot of information and I hope it helps.

considering you are young there are still plenty of things to help you get faster. Which includes weight lifting, types of workouts, cross training, and technique (not only the sprinting part but how to use starting blocks.)

First I will talk about weight lifting. A sprinter should be doing explosive high weight low reps to work on their fast twitch muscles. When you are lifting any type of weight up you do it fast and in control and than as it is going down it will be a 4 count (so nice and slow). In the weight room work on the leg press, leg curls, calf raises, squats, triceps, biceps, and abs. If possible get to the weight room at least 3 times a week after you practices. Ab workouts can be done every day if you would like but I only do them 4 days a week.

Now, moving on to different types of workouts. running repeat 200s is great. you will run the 200 at about 85% of your race pace and than walk back to the start as your break and you will repeat 7 more times. Fartleks are another good workout. All you will do for this is sprint 100, jog 100, sprint 100, jog 100, you will repeat this for 2 laps than take a 3 minute break and than you will go back and do 2 more laps of sprint job, and take another break . You will repeat that for 4 sets. (a set is just the 2 laps of sprint jog and the break). Hill and stair workouts are also good, but they are 2 different things. Hills are great because if the hill is steep enough it forces you to have to pick up your knees higher to run. Stairs are really great because you can workout different muscles. When you are doing stairs touch each stair with both feet. Touch every stair going up (like walking up them but you are running) than skip every other stair. Hop up the stairs on one foot (use the railing for extra balance so you won't fall). Resistance training should be done to work on top end speed (when you are out of the blocks and at your fastest) this can be done with parachutes. When you do 20 or so of these repeats and take the chute off you will instantly notice a difference in your sprinting. Here is an example of what one of my sprinters weeks look like:

Monday: 8X200 meter repeats

lower body weight lifting and abs

Tuesday: Stairs for 30 min

technique work (work on blocks)

Wednesday: Resistance training for 30 min

Upper body weight lifting and abs

Thursday: Fartlek workout

technique work (work on blocks)

Friday: Cross training

lower body weight lifting and abs

Saturday: easy 20 min jog to let the legs relax

a good ab workout

Sunday: OFF (everyone needs a break)

Cross training is an important part of any athletes training schedule it gives the body a break and it works different muscles. Some of the best cross training for running is swimming, aqua jogging, biking, elliptical, and rowing. Each of these should be done for 35-45 min to get a good workout it. They are all low impact and great for the body.

Last but not least is technique. I will start with the starting blocks.

Setting your blocks:

1) Strong leg is the leg which is forward in the blocks.

2) Using your front leg as a measuring stick, place your knee on the ground, your knee should be approximately 4 fingers behind the line.

3) The front edge of your back block pedal and the front edge of your front block pedal should be approximately 8 inches to 1 foot apart from each other.

Getting on your marks:

1) Relax, be comfortable and confident.

2) Make sure that your arms are vertical (Shoulders over the line).

Going to a set position:

1) Lift your butt slightly above your head (you should have a 90-degree angle in the front leg and approximately 110-degree angle in the back leg).

2) Your arms should be straight up (vertical) or slightly forward to lock yourself into the blocks.

3) Head is down, in alignment with your chest and it does not move.

Coming out of the blocks:

1) React to the gun. Try to make it a reflex by making the gun scare you.

2) If your left leg is forward in the blocks you want to punch out with the left arm. And if it is right leg forward, punch out with the right arm. The opposite arm will be forcefully driven back.

3) Push as hard as possible with the front leg. The front leg should come out fully extended and bridged on your toe.

4) Simultaneously as you are pushing with the front leg you want to forcefully drive out with the back knee. You want to start with a high knee and continue with high knees. You are looking for your knees to be as far apart as possible.

5) Throw your hips out. This should happen if you drive your knee out.

6) Wherever your chest is your head should be. Since your chest is facing down so should your head. Feel yourself pushing to a tall position.

Now that you have the information on the starting blocks here is some info on sprinting form.

Before you start to read about proper sprint mechanics it is important to know that everything that is mentioned below you will be able to practice and do. It has nothing to do with a person’s biomechanics.

Posture:

This is crucial. When sprinting, you are always in a straight line. Your alignment is head, hips and balls of the feet. It is the same as when you are standing tall. (Think about a straight board.)

Feet and Legs:

1) Always have toes up (****** foot or dorsi- flexed). Foot and shin should be at a 90 degree angle. (Your Achilles tendon will be in a stretch reflex position.)

2) Always have the ball of your foot strike the ground first. You want to see your shin angle straight up or even better slightly forward.

3) When your foot strikes the ground your leg will be slightly bent and your foot will be slightly out in front of your center of gravity.

4) For the first 10 meters of your race or practicing an acceleration push all the way to a straight leg and push all the way through your toes (bridge on your toes). After 10 meters you want to bring your foot to a toes up position and keep it there. Also, after 10 meters you will not push to a straight leg, your leg will be bent when it starts to go forward. You want to hot-foot it off the ground. Remember that the instant your foot strikes the ground you are not fast enough or strong enough to get anymore out of your stride by pushing to a straight leg and pushing to a bridged toe.

5) At the start of your race or acceleration you will have lower heal recovery, but after the first few steps your heal will come all the way up under your butt (full leg cycle). (If you have a full leg cycle your quadriceps will produce a greater stretch reflex.)

Knees and Legs:

Run with high knees. When sprinting your quads should be 90 degrees to your torso. You are looking for a big knee separation (or in other words, your knees are as far away as possible from each other). You are looking to put as much force into the ground as possible and one way to achieve this is to have a high knee lift. At the instant of ground contact, your free leg knee (free leg that is not on the ground) should be right next to your other knee or in front of it. You should be hot footing it off the ground. If you are hot footing it off the ground and you are in a toe up position, there will not be a separation between your knees at the point of contact.

Hips:

1) Your hips should always be underneath you and in alignment with the rest of your body. After the drive phase and you are tall, your hips must be facing straight down the track or even be slightly tilted up. The hip joint produces most of your power. Stand tall and don’t be the clasped board. When you are tall you will create a large stretch reflex in you hip. Remember when you are sprinting that you are 7 to 8 times your body weight. Proper hip alignment will allow more force to be returned to the body, which can be directed into forward movement. One of the goals of being a sprinter is to put as much force into the ground as possible.

2) When running you will see a slight rise and lowering of the hips. When the ball of your foot first strikes the ground your center of gravity will be slightly lower and as you push off the ground your hips will rise. Basically you will see a lowering and raising of your center of gravity (hips) every step you take. Running is a series of catching yourself every step you take.

Stomach: Tight.

Arms and Hands:

Have your hand come to the level of your chin with a closed angle between your forearm and biceps. From this position throw your hand straight down towards the ground to produce as much force as possible. Your arm and hand should be right next to your side. You don’t want your arms crossing in front of your too much. (An open hand will produce more force then a closed fist. The reason is the longer the lever, the stronger the lever and your arm is longer when your hand is open. Also, when you have an open hand you are more relaxed. A clinched fist is not relaxed and this will produce strain.)

You want your arm to come almost completely straight next to your side. After you throw your hand straight down next to your side your elbow will come up to about the middle of your back. Since you are hot footing it off the ground and your leg will be bent behind you, your elbow will not come back too far so you may be able to get your hand back in front of you to use it again for your next stride. You

Shoulders:

If you are standing tall and your arms are hanging to your sides, your shoulders are relaxed and low. This is the same position your shoulders must be in the whole time sprinting.

Head and Neck:

Always in the same alignment has your chest.

If you have any more questions don't hesitate to email me. [e-mail]