Boxing Blog

    Tip Tuesday – Sprint Speed Training

    SPRINT SPEED TRAINING 

     If you play a team sport then there is a high chance that it involves sprinting. Sprinting is a skill and just like any skill, it requires technique and practice to see progress. However, we can’t just do interval sprints and expect to get better. The best way to improve speed is through a combination of non-sprint specific methods, and combined specific methods (primary + secondary).

    Primary sprint specific methods stimulate the sprint movement pattern, such as technique drills (A skips, B skips, bounding etc), stride length/frequency drills, and sprints (without resistance).

    Secondary sprint specific methods apply overload by reducing or increasing the movement speed. This includes resisted sprinting (sleds, bands, hill sprints) or assisted sprinting (decline sprints).

     Non-sprint specific methods don’t involve the sprinting movement and are exercises you can do in the gym. This includes strength, power, and plyometric training – our functional fitness classes are the perfect place to start if you want to get stronger and faster!

     Understanding the different phases of the sprint will determine how you load the movement. For example, heavy sled resisted sprints (>80% bm) will improve your acceleration, whereas light sled pulls (5-20% bm) will target max velocity.

     SPRINTING PHASES

    Acceleration = ↓ ground reaction forces ↑ ground contact time → horizontal force vector

    Max Velocity = ­↑ ground reaction forces ↓ ground contact time ↑ vertical force vector

     REMEMBER!!

    To get fast you need to train fast (sprint)

    ‘Sprinting’ means running at near max effort!

    NOT SPRINTING IS NOT SPRINTING

    Coach Sophie

     

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