Chapter 13

Sprinting and Speed Training

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

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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.

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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.

Phases of a sprint event

1. The start

2. The acceleration phase

3. The high velocity phase

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

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Improving sprint speed skating performance

• Increase strength of lower body extensor muscles and plantar flexors

• Reduce inertia caused by weight of skates

• Improve technique to reduce air and ice friction

• Perfect new starting techniques