Difference between revisions of "Sprint Faster"
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#*Long strides: Take long strides with your legs, using high knees to bring your leg up. The idea is to get as far as you can in as few long steps as possible. Don't put much weight on the front leg (especially the balls of the foot). If you do so, you might lose balance and trip.<ref name="rf15356">http://www.ucl.ac.uk/~uczcw11/drills/warmups.htm</ref> | #*Long strides: Take long strides with your legs, using high knees to bring your leg up. The idea is to get as far as you can in as few long steps as possible. Don't put much weight on the front leg (especially the balls of the foot). If you do so, you might lose balance and trip.<ref name="rf15356">http://www.ucl.ac.uk/~uczcw11/drills/warmups.htm</ref> | ||
#*Back pedals: Turn around and run backwards. Use your heels and reach outwards, in a kicking motion. | #*Back pedals: Turn around and run backwards. Use your heels and reach outwards, in a kicking motion. | ||
| − | #*Alternate jogging and sprinting: Jog for {{convert|10|yd|m|1}} and burst into a sprint for {{convert|50|yd|m|1}}. This exercise is great for shifting gears; the sudden changes in tempo improve your "burst-speed," which will be crucial to your sprinting efforts. In fact, shifting between low- and high-intensity exercise like this is one of the best ways to improve your cardio fitness and endurance,<ref name="rf4599" /> which will help your body pump oxygen more efficiently when you sprint and help keep you from tiring. | + | #*Alternate jogging and sprinting: Jog for {{convert|10|yd|m|1}} and burst into a sprint for {{convert|50|yd|m|1}}. This exercise is great for shifting gears; the sudden changes in tempo improve your "burst-speed," which will be crucial to your sprinting efforts. In fact, shifting between low- and high-intensity exercise like this is one of the best ways to improve your cardio fitness and endurance,<ref name="rf4599">[http://www.nytimes.com/2007/05/03/fashion/03Fitness.html?_r=1&pagewanted=all New York Times on interval training]</ref> which will help your body pump oxygen more efficiently when you sprint and help keep you from tiring. |
#Design a workout routine that suits you. There is no perfect routine for everybody, because every individual has their own needs and their own schedules. Ideally, however, you'll want to set aside at least three days to work on speed and two days to weight-lift.<ref name="rf15357">https://www.trackandfieldnews.com/technique/103-Bernie_Beverly.pdf</ref> Here's an example schedule: | #Design a workout routine that suits you. There is no perfect routine for everybody, because every individual has their own needs and their own schedules. Ideally, however, you'll want to set aside at least three days to work on speed and two days to weight-lift.<ref name="rf15357">https://www.trackandfieldnews.com/technique/103-Bernie_Beverly.pdf</ref> Here's an example schedule: | ||
#* ''Monday (Speed Day)'': Run ten 80-meter stretches (i.e. run 80-meter dashes five times, taking 2 minute breaks between each one), six 70-meter stretches, four 60-meter stretches, three 20-meter stretches and one 100-meter stretch. | #* ''Monday (Speed Day)'': Run ten 80-meter stretches (i.e. run 80-meter dashes five times, taking 2 minute breaks between each one), six 70-meter stretches, four 60-meter stretches, three 20-meter stretches and one 100-meter stretch. | ||
