This section explains resisted and assisted sprints for improving speed. Resisted sprinting requires adding weight to the body or running up hill. Resisted sprint programs are designed to increase the strength of the hip extensors and improve sprinting overall power in stride. The purpose of resistance is to recruit more muscle fibers,via a greater neural activation, and improve individual stride length. Assisted sprints are where you are towed or running down hill to run faster than you can normally. The goals of assisted sprints are to achieve higher velocities beyond your current capability, improve stride frequency, and to train the neuromuscular system to maintain higher rates of speed. Key points for individual drills are listed below.
Up Hill Sprints
- It is the most popular and most cost-effective method of resisted sprint training
- This drill enhances your overall propulsion power in stride
- Hill sprints are used to improve starting ability and acceleration
- Choose a slope of 3-8°
- Perform sets of 20-30 yds
Down Hill Sprints
- It is the most popular, efficient, and cost-effective method of assisted sprint training
- This drill improves running stride frequency – Faster strides = More Speed
- Choose a slope of only 1-5°
- Running down a steep grade is not beneficial – Too much breaking occurs
- Perform sets of 30-60 yds
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Resisted Towing
- Towing may include pulling a tire, sled, or sand bag
- This drill improves muscle force output, stride length, and acceleration mechanics
- Choose a towing load of 10-13% of your body weight
- Maintain a full stride – Too much weight can alter sprint mechanics negatively
- Perform sets of 20-40 yds
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Stadiums (or Staircase Sprints)
- Stadium sprints are an excellent substitute for up hill or resisted running
- This exercise builds leg strength and endurance
- Sprint Up – Using single or double steps
- Walk Down – Safety First
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