To be a successful track and field athlete, a combination of strength, speed and proper mechanics are imperative to achieve maximum performance. In addition to an effective weight training and conditioning program, technique and speed drills are very beneficial in helping a sprinter reach personal records and excel to the next level of competition. A good coaching program will also include the necessary training equipment to help develop a sprinter's overall athletic performance.
Dual Resistance Harness
A dual resistance harness is made up of a bungee cord and an adjustable belt on each end. The dual resistance works on speed and leg turnover, as well as drive and acceleration. The runner in the rear is pulled by the front runner, forcing him to use a leg turnover speed faster than their natural speed. In addition to increased leg turnover, the rear athlete is able to focus on proper mechanics-maintaining an upright position while keeping hips underneath the torso. The lead runner has added resistance from the rear runner that forces him to concentrate on explosive drive and acceleration as they sprint forward.
Speed Chute
The speed chute provides excellent resistance to help improve a sprinter's speed, stamina, strength and acceleration. When the runner accelerates, the chute opens providing resistance forcing the athlete to use explosive power to drive forward. Additionally, proper form and technique are executed during this training exercise.
Speed Trap Timer
The speed trap timer tracks the runner's speed for short distance sprints. Most timing systems come equipped with a timer, two infrared transmitters, touch start pad, and transmitter tripods to monitor top speeds. Moreover, the timer can accurately track speeds to 1/100th of a second. To activate the timer, the sprinter must get into their start position and place their fingers on the touch start pad; activation begins once fingers are released. The infrared transmitter sensors track the runner's speed at designated points up to 1/2 a mile. Furthermore, time trials are one of the best ways for track and field athletes to measure their training progress.
Mini Step Hurdles
Mini step hurdles range from 6 to 12 inches in height. The hurdles are used to help a sprinter develop good knee drive and quick step. Additionally, the mini step hurdles are great for using in agility, plyometric, and running drills, as well exercises that use forward and lateral movements. Common exercises used with the mini step hurdles are high knees, double leg hops, bounding, and hurdling.
Starting Blocks
Starting blocks are essential for short sprinters for improving start times during a race. The start of a track and field athlete's race is vital and can determine the outcome of their personal time as well as how they perform in their race overall. Consistent practice using blocks will help the runner generate explosive force and proper mechanics when driving forward. According to Latif Thomas, USA Track and Field Level II Certified Speed Coach, "Proper acceleration is crucial to the success of track sprinters, but cannot be achieved without ideal positioning within the starting blocks."
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