The document outlines a sample sprint workout that includes:
1. A 20 minute dynamic warm-up focusing on hip and ankle mobility exercises like hurdles.
2. Drills like high knees, butt kicks, and accelerations to perfect sprint form before doing fast runs.
3. Main sets of 4-5 reps of 40-60 meter sprints at full speed with full recovery intervals.
4. Additional core and plyometric exercises are recommended for other days, along with dynamic mobility work and static stretching.
The document outlines a sample sprint workout that includes:
1. A 20 minute dynamic warm-up focusing on hip and ankle mobility exercises like hurdles.
2. Drills like high knees, butt kicks, and accelerations to perfect sprint form before doing fast runs.
3. Main sets of 4-5 reps of 40-60 meter sprints at full speed with full recovery intervals.
4. Additional core and plyometric exercises are recommended for other days, along with dynamic mobility work and static stretching.
The document outlines a sample sprint workout that includes:
1. A 20 minute dynamic warm-up focusing on hip and ankle mobility exercises like hurdles.
2. Drills like high knees, butt kicks, and accelerations to perfect sprint form before doing fast runs.
3. Main sets of 4-5 reps of 40-60 meter sprints at full speed with full recovery intervals.
4. Additional core and plyometric exercises are recommended for other days, along with dynamic mobility work and static stretching.
The document outlines a sample sprint workout that includes:
1. A 20 minute dynamic warm-up focusing on hip and ankle mobility exercises like hurdles.
2. Drills like high knees, butt kicks, and accelerations to perfect sprint form before doing fast runs.
3. Main sets of 4-5 reps of 40-60 meter sprints at full speed with full recovery intervals.
4. Additional core and plyometric exercises are recommended for other days, along with dynamic mobility work and static stretching.
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Rustin Indoor Track
Sprinter Workouts Basics of Sprint Training:
-Dynamic Warm-up for approximately 20 minutes
-Increase heart rate & core temperature to allow for muscles to be properly “warm”
-Flexibility and Mobility through hips and ankles
-Form first, Form second, Form Always!
-In order to get fast, you must go fast, but before you go fast, you must perfect the movements during drills Dynamic Warm-Up….
Hip Mobility=Over Hurdles w/ 1 leg in/2 legs in
Over Hurdles Sideways Over/Under (Bend at Waist)
Each exercise done for 20 meters or 4-5 seconds up & back
A-March A-Skips B-Skips High Knees Butt Kicks Walking Lunges Skips for Height Skips for Distance Side Skips (Arms Swing High/Arms Swing Low) Dynamic Warm-Up (cont’d)….
Finish with Backwards Run for 40m x4
Accelerations for 40m x4 @ full speed w/walk back recovery
*Be sure to gradually build up the intensity of the accelerations if you are still getting into “sprint shape”
*Focus is on carrying over the form from drills into the sprint work (Stay Tall, Heel Up, Toes Up, Snap down, Punch the thigh, Strike the ground w/your mid foot, Drive the arms, etc.) Basic Sprint ideas
M-W or M-W-F Dynamic/Mobility 4-5 reps of 40-60m @ full speed w/ full recovery in between (Add 20m fly in for 40m, 10m fly in for 60m) Finish w/core
Tu-Thurs Dynamic/Mobility Core Strength Plyometrics Static Stretch No official practice until December 14 th
So What now??? Here’s a few things you can do
1.) Join Coach Smith’s Core Training Sessions to give you some cardiovascular & core strength work
2.) Find a park or track where you can perform the dynamic drills & some basic sprint work 2-3 times a week
