Sprint Training for Athletes

Sprint Training for Athletes

As athletes looking to improve their performance, speed training is essential. To optimise results, understanding energy systems, proper rest times and mastering technique is crucial.

Understanding Energy Systems (Lactic vs A Lactic vs Aerobic):

A Lactic Training (ATP-PC System):
Purpose: Improves the explosive power and speed for short high intensity efforts (sprints under 10 seconds)
Method: Short duration (<10 secs), maximal effort. Rest Period: Long rest, 2-3 mins minimum to replenish ATP stores. Lactic Training (Anaerobic Glycolysis):
Purpose: to enhance an athletes ability to sustain high-intensity efforts from 10 seconds to 2 minutes in length. This length of effort requires anaerobic glycolysis.
Method: Repeated sprints or circuits lasting 20-60 seconds.
Rest Periods: 1:2 or 1:3 (work to rest ratio) to balance fatigue and performance.

Aerobic Training (Aerobic System):
Purpose: To build endurance and enhance recovery in active rest periods by improving oxygen uptake efficiency.
Method: Steady state runs, long intervals or tempo work at moderate intensity.
Rest Periods: Active recovery or minimal rest (1:1 work to rest ratio)

Importance of Work to Rest Ratios:

Effective speed training relies on appropriate rest intervals. This allows for energy systems to replenish energy stores to ensure quality efforts of work for each repetition.

A Lactic efforts: Longer rest periods due to the high intensity nature, 1:5 or higher work to rest ratio.
Lactic Efforts: Moderate rest periods, 1:2 or 1:3.
Aerobic Efforts: Short rest periods, 1:1.

Techniques Tips to Increase Maximal Speed:

1. Drive Into the Ground – Focus on driving each foot into the ground forcefully, we like to call this “punching” the ground. This allows for maximal force into the ground leading to greater forward propulsion.
2. Explosive First Steps – The first 3-5 steps are the most crucial when taking off. Focus on staying low and leaning forward and don’t fall into the trap of standing tall straight away.
3. Mid-Foot Strike – Landing on your mid-foot will allow for maximal force output and reduce any leaking of energy.
4. Arm Action – Arms stay around a 90 degree angle, swinging forcefully. Think about ripping your arms from your ear to your pocket.
5. Foot Placement – Land under your hips for the greatest efficiency. Over or under striding can create braking forces and slow you down.

Technique Drills to Improve Form:

Acceleration Drills:
Short sprint efforts no longer than 15m with long rest periods (around 60 seconds). Focus on the first 3-5 steps being as explosive as possible.

Resisted Sprints:
Hill sprints and/or band resisted sprints are perfect. Use this if an athlete is over striding, the resistance causes a shortened stride.

Bounding:
Different variations of bounds are perfect to increase stride length.

Plyometrics:
Perfect for increasing ankle stiffness and help reduce energy leaks through the ankle complex.

Example Speed Session:

Warm Up:
10 minutes of Dynamic Mobility
This is generally athlete specific
(Aim for something calf, quad, hamstring, adductor and glute)

Technique Drills:
5 x 10m Prone Start Sprints w/ 60 secs rest
Focus on shin angles, staying low and explosive first steps

Main Session:
5 x 20m Hill Sprints w/ 2 mins rest
Focus on knee drive
5 x 40m Sprints w/ 2-3 mins rest

Cool Down:
10 min flush run