24 Mar Sprint Training

Sprint Training

Spring is here and so is spring training. I mean sprint training! Many different factors must be applied when it comes to sprint performance training. It is definitely one of the best things you can do out there for the mind-body relationship. However one must be very cautious about not doing anything too much, too soon, especially when doing sprints with their legs training day. Every time we perform say a squat, or a leg press, we microscopically tear our muscle fibers and by going out right after and performing a sprint to the maximal degree, we place ourselves beyond our physiological range thereby becoming suspects to injury. It is important to maximally stress ourselves in the gym however it is even more important to understand how to stay away from injury that could be potentially avoided. If you are performing near max leg day training, then you should not be sprinting past about 70%. Dynamic sprint training is what you would rather achieve, meaning utilizing momentum from form. Dynamic warm up must include exercises that specifically work the muscles over their range of movement required at speeds that replicate those that the athlete will be subject to. Sprinting will involve both, a concentric contraction, the more common of the two, as well as an eccentric contraction of the muscle. It is the latter that has the most effect on the hamstrings. The hamstrings are stretching as they contract to arrest the forward propulsion of the lower leg as they pull it back to the ground in order to get ready for foot strike. It is during this eccentric contraction when the majority of sprint induced hamstring strains occur. When there is a small tear in the muscle, as in when performing maximal load at the gym, the muscle is weakened and thus the need to ensure that the risk of hamstring strain is minimised. Subsequently, one should progress carefully and stay away from sprinting over long distances following leg workouts. By long distances, I don’t mean half-marathons instead what is meant is avoiding sprinting for 100% of your 40 yard dash or 60-100m. It is of greater benefit to work on different sections of your sprint separately not only because learning and adhering to optimum technique is crucial but also it will not introduce a greater endurance requirement on the muscles as in the full sprint distance. Your hamstrings will therefore be more spared and will not get fatigued as much. Work on your set up and acceleration from the blocks first. Then work on mid distance. Finally work on those last 10-15 yards. When you have all the pieces of the puzzle ready to go, that is when you perform a 100% effort, timed. After a proper cool down, hydration and sleep, you return to the same spot next day, only to beat your own time!

By: Dr.Vadim Farian (member of York Lions Varsity Track & Field squad in 2003-2005)

For more information regarding sprint training or sport conditioning please call 647-967-8219 or visit us at www.yourhealthemporium.com