How do I improve my sprinting ability?

The development of our physical capacities is of enormous importance in terms of our overall development as athletes.

It is crucial to understand that sprinting is divided into different phases, the improvement of which is based on different training measures. There is the start speed, the acceleration phase and the top speed phase. Finally, sprint endurance is also an important facet of sprinting, but this will not be discussed further in this article.

SPRINTING

The starting speed can be positively influenced by heavy strength training. In the first phase of the sprint, it is crucial to develop as much strength as possible. Suitable exercises here are classic patterns such as the squat, lunges or the hip thrust. As with jumping strength training, it is very important to move heavy weights with maximum intensity and then combine them with jumps. Always aim to perform the exercises technically correctly.

Do 2 warm-up sets. Then move on to 3-5 work sets of 2-5 repetitions each for the strength and jumping exercises. Rest for 3-5 minutes between sets.

To specifically train the acceleration phase, any form of kick-off with additional weight is suitable. If you are well equipped, you can load a sled or prowler with a light to medium weight. Alternatively, power bands in partner work or hill sprints are great ways to improve your acceleration.

KRAFTÜBUNG

For the top speed phase, the maximum sprint is actually the best training method! However, before you start with too high a volume right from the start, start with medium distances (around 20m) with a medium volume (2-5 sprints). Rule of thumb: For every 10m you sprint, take a one-minute break! A great exercise to help you sprint is jumping rope! You can integrate this into your warm-up at any time, which is essential for a good sprint session!

The question now is when to integrate this training into your daily training routine. If you are competing at the weekend, you should do the additional session at the beginning of the week. Ideally, you should start your sprint unit with the leg strength session before completing a few runs with additional weight, such as sleds or power bands, and then finish the session with the top speed sprints! This will give you a session of around 45-60 minutes that will take your sprinting ability to the next level!

esursseneig

Ressoursen:

Dietz, C. & Peterson, B. (2012). Triphasic Training. Bye Dietz Sports Enterprise.

 

Jovanovic, M. (2019). Strength Training Manual Volume 1. Complementary Training, Belgrad.

 

Joyce, D., & Lewindon, D. (2014). High-performance training for sports. Champaign, IL, Human Kinetics.

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