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What is sprinting?
• Short-duration, high-intensity activities at distances of no more than – 200 meters for swimming– 800 meters for running– 1 kilometer for bicycling – 1500 meters for speed skating
• Relies heavily on energy produced from ATP-PC system and anaerobic glycolysis
Visit Speed Training at www.brianmac.demon.co.uk/speed.htm
Factors that influence the difference in muscle contraction speed between FT and ST fibers
• The level of actomyosin ATPase activity• The poorly developed sarcoplasmic reticulum of
ST fibers • Differences in the myosin molecule in FT and
ST fibers• Differences in the ability of calcium to bind with
troponin between FT and ST fibers
Specificity of speed
• Speed is not a general characteristic, i.e., a person may have fast arm movements but slow leg movements.
Visit USA Track and Field at www.usatf.org
Strength and speed
• The strongest person is not always the fastest.
• Strength gains often translate into improved sprinting performance, particularly for the acceleration phase.
• Training program should consist of dynamic resistance training or isokinetic training and movements should be performed at velocities mimicking the sprinting activity.
Flexibility and speed
• Lack of flexibility at specific joints may limit sprinting performance while increased flexibility may improve performance.
Improving sprint running performance
• During start and acceleration:– Resistance training
• During high velocity phase:– Increase length of the stride – Shorten ground contact time
Improving sprint running performance (cont.)
• Improve technique by– Using high knee lift– Using long running stride– Placing feet beneath center of gravity
• Methods for improving sprint running:– Sprint-resisted training– Sprint-assisted training
Sprint-resisted and sprint-assisted trainingMethod
Sprint-Resisted Training
1. Weighted-vest running
2. Sand running
3. Resisted-towing (parachute or rubber cord, etc.)
Sport Requirements
Most appropriate for sports that require vertical movements as opposed to horizontal movements
Best applied to sports that demand rapid bouts of acceleration and multi-directional movements
May be useful for rehabilitation of lower-limb injuries
Appropriate for sports that involve change of direction and forceful acceleration
Factors Affected
Improved force production
Improved strength
Improved stabilization
Improved acceleration
Increased force throughout acceleration
continued
Sprint-resisted and sprint-assisted trainingMethod
Sprint-Resisted Training
1. Weighted-vest running
2. Sand running
3. Resisted-towing (parachute or rubber cord, etc.)
Prescription
Add 3-8% of body weight with vest
Can be used during any phase of training
Used in conjunction with resistance and technique training
Precautions
Athletes should have resistance training experience and advanced vertical power capabilities
Should be contrasted to normal running conditions
Athletes should have proper technique and experience in resistance training
continued
Sprint-resisted and sprint-assisted trainingMethod
Sprint-Assisted Training
1. Assisted-towing (motorized towing device, rubber cord, or rocket rope, etc.)
2. Downhill running
3. High-speed treadmill running
Sport Requirements
Factors Affected
Useful for activities that require the maintenance of maximal velocity for over 40 meters
Most appropriate for events that involve downhill running
Used for high-velocity injuries
Most useful for linear activities
May be useful for rehabilitating hamstring injuries
Reduced ground contact timeMay increase stride lengthPossibly improved running technique and efficiencyImproved stretch-shortening cycle
Improved running velocityImproved running form
Improved running technique at high velocitiesIncreased hamstrings conditioning
continued
Sprint-resisted and sprint-assisted trainingMethod
Sprint-Assisted Training
2. Downhill running
3. High-speed treadmill running
Prescription Precautions
1. Assisted-towing (motorized towing device, rubber cord, or rocket rope, etc.)
Running at 101-103% of maximal unassisted velocityOften used in season
Declines not to exceed a 3% grade
Used in conjunction with resistance training
Athletes must have expert technique, high-speed running experience, and a resistance training background
Athletes should have expert technique and resistance training experienceShould be used only short term to reduce potential of decreasing rear leg thrust
Required substantial eccentric strengthAthletes must be experienced with high-velocity running and resistance trainingShould only be used short term
Improving sprint swimming performance
• Practice swimming with slow stroke rates to develop greater distance per stroke
• Improve distance per stroke early in season
• Work on power and efficiency at race speeds in the late season
Improving sprint bicycling performance
• Consider the rider and the equipment
• Choose gear ratios that optimize the high velocity phase at the expense of the start
Visit The President’s Council on Physical Fitness and Sports at www.fitness.gov