Super-fast sprint training: how to move to a new level of speed
Sport And Fitness / / December 19, 2019
What is high-speed drills and how to properly perform
Superspeed training implies the presence of external forces that help develop and maintain a runner sprint pace. Such training provides neuromuscular development, helping the leg muscles to contract more quickly, thus increasing the speed of the runner.
There are different types of high-speed training. Here are the three main ones:
- Sprint on a treadmill, that forces the athlete to adapt constantly to maintain the pace.
- Sprints down hills or slides. Due to the inertia of the runner accelerates the natural way, forcing him to touch his feet quickly.
- Sprints with special bungee ropes.
Greg Moore (Greg Moore), an expert from St. sports center Vincent Sports Performance in Indianapolis, advises athletes during such training to be careful: due to the explosive nature of movements increases the risk of injury.
To reduce the risk of injury, and enjoy the benefits of super-fast workout, you need to gradually introduce it in the usual program. Due to the systematic sequence and is connected to the more muscle fibers, which in turn increases the step width and its frequency (cadence).
High speed training should be performed only in the absence of any injuries or health problems.
How to enter such training to its standard schedule
1. Complete high-speed exercise fast free running. Studies have shown that immediately after a workout free running speed increases. You have about 10 minutes to run a free sprint and get the greatest benefits.
2. Be careful not to exceed the rate of free sprint more than 10% high-speed run rate. Everyone at least once experienced it: nesoshsya with incredible speed down the hill and you can not stop. So you can get serious injuries, so it is important not to overdo it.
3. Work on sprint techniqueIn order to achieve maximum speed.
EXAMPLE ultrafast workout
If you are getting ready to compete with the rolling track or just want to increase your speed, running down the hill to help you achieve the goals. This exercise should be done only after a good rest, and not more than once a week. Greg Moore suggests using a gentle descent (somewhere between 1-2%).
Training:
- 10 minutes of running at a slow pace (jogging);
- sprints: 5-8 repetitions 20-30 meters down the hill (start with five, and then gradually add additional repetition);
- lifting up on foot after each shutter;
- 2 minutes of rest;
- sprints: 5-8 reps on 20-30 meters on a flat surface;
- return to the starting position walking or jogging;
- final 10 minutes of jogging;
- hitch.
It is best to introduce high-speed training in the program under the guidance of a coach. If you do not have such a possibility, be especially careful and keep an eye on their internal feelings.