Training for the Sprint Events
Reprinted from:
Trackcoach.com
Training for the sprint races (i.e. 100 meters, 200 meters) may
seem simple, just practice sprinting every day, but it is in actuality quite a bit more
complex. When you watch a sprinter like Maurice Greene run 9.79 for 100 meters, he
has trained to execute every single step of the race perfectly (at least that is the goal,
and when he ran 9.79 he came real close to running the perfect race). There are
several components of sprinting that need to be trained to execute properly to improve
sprinting performance.
Coordination is one of the most influential factors effecting sprint
performance. To sprint fast, you must coordinate all the limb movements and force
applications. Any improper or inefficent limb movements will hinder sprint
performance. Thus it is important to train your body to sprint with proper
coordination (i.e. recruitment of muscles in appropriate order) and efficiency.
Sprint drills (i.e. high kneeds, but kicks, etc.) and the exericises listed below
will help improve coordination.
Speed is obviously another very influential factor effecting sprint
performance. Even if you coordinate all of your limb movements and force
applications well, if you do not have good speed you will not be a fast sprinter.
Luckily you can improve your speed with specific training. For example,
running 2-3 sets of 4-5 repetitions of 20 to 60 meters performed at an intensity level of
90 to 95 percent, with 3-6 minutes recovery will help improve your speed. Also
varying the starting type for the sprints from standing, rolling and flying starts.
Speed development work such as the workout above should be done on good training
surfaces which are level, dry and neither too hard or too soft. Warm air
temperatures will also facilitate the efficiency of this type of training. Cold
weather will hamper this type of training, but can be done with an appropriate warm-up.
Strength is another important influential factor effecting sprint
performance. Strength contributes to both stride length and stride frequency, as
well as affecting other training parameters. An athlete with good coordination and
speed may still not make a great sprinter without sufficient strength. For instance,
without strength you will not be able to start explosively or have the ability to maintain
adequate leg-lift in the closing meters of a 400 meter race. Strength work can be
broadly classified into two different types: general and specific.
General strength work is designed to provide a good all-around, balanced
base of strength. General strength work provides the foundation upon which specific
strength and technique work may be built upon. Thus the primary objective is to
prepare the athlete for more advanced types of training. Some example so general
strength training are circuit training using the athletes own body weight for resistance
and/or weigh training using 20 to 100 percent of the athletes body weight for resistance
for 8-12 repetitions for 2-3 sets.
Specific strength work is aimed at developing strength most consistent
with the strength demands of each sprint event. Thus the strength program for a 100
meter sprinter will differ from that of a 400 meter sprinter. Specific strength
exercises relate closely to the movements of sprinting and directly contribute to the
technical development of the athlete as well. For example, resistance using
harnesses, high-knees, bounding, hopping, bounding over hurdles, and sprint up hills.
