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VELOCITY

BALANCE

PROGRAMING 

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  • START AND ACCELERATION. ...

  • STRIDE LENGTH. ...

  • STRIDE FREQUENCY (NUMBER OF STEPS) ...

  • SPEED ENDURANCE. ...

  • FORM AND TECHNIQUE.

 

 

Sprint training is broken down into FIVE different phases; strength training, acceleration, fine tuning your form and group practice sprints. Working on each one of these building blocks individually provides the tools necessary to deliver a good sprint.

 

  • SPEED - As mentioned before, there are 4 main categories of speed workouts that runners use to increase speed and endurance. Those 4 categories are: Tempo runs, interval workouts, fartleks and hill running

  • POWER - Power Training focusses on overcoming resistance but also focusses on the ability to overcome the resistance in the shortest period of time. Simply put, Power = Force x Velocity, which means power can be improved by increasing force or velocity, or using a mixed-methods approach.

  • EFFICICENCY - 'Efficiency' is a broad-brush term, which refers to how much energy is expended while moving at a given pace – eg through the water when swimming or across the ground when running. Greater efficiency means that less energy is required to sustain a given pace.

  • ENERGY - Energy System Training is a training methodology by which people do various levels of work to try to increase the overall ability to complete work. Energy System Training has proven to be effective in building people's ability to continue to output power over longer durations of time via repeatable intervals

  • DRIVE - The sprinter begins in the drive phase, when he bursts from a dead still position into a sprint.

  • Maximum Velocity. After the drive phase, the runner transitions to the maximum velocity phase.

  • Maintenance. The final phase of a sprint is the maintenance phase.

  • Using the Stages.

 
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Image by Jonathan Chng

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