How quickly you can sprint depends on a couple of factors, including the force and power produced by your lower limbs and how quickly your limbs cycle. You can use a bungee rope in your running training program as an element of both resistance and assistance. Training with a bungee rope pulling against you requires you to run against additional resistance, which places more stress that your muscles must overcome. As a result, consistent bungee rope training increases your leg explosiveness and, thus, sprint speed. Training with a bungee rope pulling in the direction you're running requires you to increase your stride rate.
Preparation
Step 1
Complete two bungee rope sprinting workouts per week, resting at least two days in between sessions. This is the training volume recommended by Peak Performance.
Step 2
Complete a 10- to 15-minute dynamic warmup. Begin with five minutes of a general aerobic activity, such as jogging or jumping rope. Incorporate more explosive exercises during the final 10 minutes, such as squat jumps, skips and bounds.
Step 3
Attach one end of the bungee rope to your waist and the other end of the rope to the waist of your partner. If your bungee only features one waist belt, have your partner hold the other end firmly in their hands.
Workout
Step 1
Have your partner stand directly behind you with the bungee taut and apply 15-percent resistance. This is the load recommended by Brian Newman of the National Strength and Conditioning Association, which he states will provide a training stimulus but won't adversely affect your sprinting technique.
Step 2
Perform four sets of resisted accelerated sprints of 30 meters, as recommended by strength and conditioning specialist Brian Newman. Your partner will provide a bit of a resistance by running slightly slower than you. Rest one minute in between sets.
Step 3
Have your partner stand directly in front of you with the bungee pulled taut.
Step 4
Perform four sets of assisted accelerated sprints of 30 meters. Your partner will sprint away from you, causing you to react and take quick steps. Rest one minute in between sets.
Step 5
Complete four sets of 30-meter sprints without using a bungee cord or partner. Peak Performance recommends incorporating regular sprints to help the increased stride rate used during training to transfer to your non-bungee cord sprints.
Tips and Warnings
- When completing the sprints, focus on pumping your arms and driving your knees up with each step. Lean slightly forward and stay on the balls off your feet.
- Brian Newman of the National Strength and Conditioning Association states that training with bungee cords can be dangerous because they require proper communication between two people in order to avoid injury.
Things You'll Need
- Bungee rope
- Training partner
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