Sprinting is an all-out run, trying to move from one point to another as fast as you can. It is considered an anaerobic activity because it is very short duration and does not require the presence of oxygen. Increasing your power can improve your sprinting. Plyometrics enable muscles to reach maximal force in a the shortest amount of time. Including plyos in your training will improve your sprinting.
Plyometric Training Tips
Train using plyometrics anywhere from two to four times per week. If you have never done them before start with a low volume, or less sets and repetitions, and only do them twice a week. As you progress, you can gradually increase volume and frequency of sessions. Count your foot contacts as a way of counting sets and reps. Every time your feet contact the ground is one. A beginner should do no more than 80 to 100 foot contacts per session, intermediate 100 to 120 and an advanced exerciser 120 to 140 contacts.
Tuck Jumps
Tuck jumps are done in place on a stable, dry surface. Make sure the area around you is clear so you do not land on anything or trip. Start by squatting down, feet hip to shoulder-width apart. Explode off the ground, jumping as high as you can. As you jump bring your knees up towards your chest in a tuck. As you land bend your knees back into the squat position. This is one repetition. To continue, explode right back up into your second tuck jump
Rocket Jumps
Start in the same position as the tuck jump, down in a squat. Explode off the ground, jumping as high as you can. This time though, instead of bringing your knees up, let your legs extend towards the ground in a straight line. As your legs extend drive your arms up towards the sky so your body is one long, straight line. Land softly, bending your knees back down into the squat with your arms by your side for one complete repetition. Immediately jump back up into second rep and continue until you complete your set.
Split Squat Jump/Lunge Jumps
For the split squat jump, start in a lunge position with your right leg forward and left leg back. Your body weight is centered between your legs and arms are at your sides. Explode off the ground, using your arms to propel your body straight up. In the air switch your legs so that your left leg is in front and right leg back. Land in the same lunge position as you started for one complete repetition. Continue unti you complete your set.
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- NBA: Tips for Improving Running Speed
- Bodybuilding.com: Nine Sprinting Exercises
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