Each type of athlete has different needs and trainers, coaches and athletes can develop customized workout routines to prepare for a particular sport or event. Sprinters need the lower body strength of runners, but they must also develop muscles that are capable of short bursts of intense energy, even if it means sacrificing long-distance endurance.
Function
Speed training involves increasing strength and agility in your lower body, which will result in better sprint speeds and reduce the risk of injury during sprinting. Flexibility and joint control are important parts of agility, which trainers define as the ability to change direction quickly. Speed training also develops a runner's legs and increases cardiovascular stamina so that the body can use oxygen more efficiently and provide leg muscles with oxygen.
Types
Besides running, sprinters use a variety of workouts to train, usually in a rotating pattern that emphasizes different muscle groups in each session. Jumps are an important part of speed training, even for runners who don't compete in hurdle events. Tuck jumps and rocket jumps involve exploding out of a squatting posture and trying to achieve maximum height, bringing your legs up to your chest in the tuck jump and lengthening your whole body in a rocket jump. Speed training also involves weight throws that use your lower body muscles to toss a weight over your head or away from your body.
Time Frame
Each sprinter's workout schedule varies based on available time to train and the intensity of each workout. Daily workouts are best for maximum development. Compared to other athletes, sprinters may train at a higher intensity level but for less time. A study by Dr. Gabe Mirkin, M.D. showed that sprinters who reduced the distance they ran but increased their speed showed improved sprint times over those who retained a longer-distance, lower-intensity workout schedule. Five or six reps is a common limit for a sprinter's jumps or weight throws, which falls short of the traditional maxim of 12 reps per set that other athletes may use.
Considerations
Speed training workouts are only one part of a sprinter's preparation. Diet is another essential component of a training regimen that results in improved speed. Sprinters must keep their body fat to a minimum, since additional weight means more effort during sprinting and can contribute to a slower time. For athletes, this means consuming fewer calories than you burn in training and daily activity. Sprinters need balanced nutrition including protein for muscle growth and vitamins and calcium for bone and joint health.
Warning
Springing is a high-impact activity, which means your bones and joints are subject to strong forces during training and competition. A speed training workout that includes too many reps or lasts too long can lead to a wide range of problems including joint pain and pulled hamstrings. It's important to consult an experienced doctor, coach or trainer before beginning a speed training program.
Member Comments