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by Marco Steybe
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100m |
200m |
400m |
Definition
A sprint is defined as a race, which the athlete runs in an anaerobic range (no fresh oxygen reaches the muscles before finishing the race). The pure sprint events include the 100 meters, 200 meters, 400 meters, and the 4x100 and 4x400 relays. Sprint speed is also a crucial component of the hurdles, horizontal jumps, pole vault, and all middle distances. To be a good Track & Field athlete, you must be able to run with speed.
A Philosophy for the Sprint Events
"Sprinters are born, not made." - and old saying that is not true. There are many kinds of movement speed: forward speed, lateral speed, starting speed, speed in changing directions, hand speed, and foot speed. All these kinds of speed are genetically coded. That code is a human potential of wide parameters. Sprinting speed is achieved through a combination of stride rate and stride length. Whether athletes can improve enough to become competent sprinters depends on their individual talent and the training and coaching given to them.
The Mechanics of Sprinting
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Correct Sprint Posture: |
The Sprint Start
The sprint start has two very basic functions. The first is to enable the runner to explode from the blocks or starting position as quickly and powerfully as possible. The second function of the sprint start is to put the runner in a position from which he or she can accelerate most evectively in the early portion of the race.
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The angle of the knee joint of the forward leg should be 90 degrees in the set position. |
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The knee joint angle for the rear leg should be 120 degrees. The distance between block placements will be determined when these two angles are reached in the set position. The distance between blocks is usually 14-18in or 36-46cm. |
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Holding these angles, the athlete should now move his or her hands so that the line from each hand to shoulder is perpendicular (90 degrees) to the ground. In this position, the distance between the hands, or start line, and the front block is determined. The angles of the block pedals should be roughly 45 degrees for the front pedal and 65 degrees for the rear. |
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In a set position, the arms should be perpendicular to the track, shoulders directly above the hands, and the front and rear leg angles 90 and 120 degrees, respectively. |
Methods of Training
A well-designed program to enhance running speed can achieve significant results over time with workouts designed to improve strength, power, technique, stamina (speed endurance), and specialized speed. Sprint training should be a gradual process because it places tremendous demands on the muscles, connective tissue, and cardiorespiratory system. The workload of training sessions is determined by the speeds, distances, number of repetitions, and rest intervals employed.
Weight Training
Speed is related to power (the ability to apply a great deal of force in a very short moment of time). Power is related to strength. Sprinting strength can be greatly enhanced with weight training to develop the gluteus maximus and hamstring muscles, which are the primary movers for explosive hip extension and maximum acceleration. Strengthening the abdominal muscles and hip flexors improves acceleration and stride length.
Warm-up and Stretching
Because sprinting is a maximum output activity, there is no event area for which a thorough warm-up is more important. Easy, steady running increases blood flow throughout the body and eliminates lactic-acid residue and other waste products from the muscles. Your stretching routine should include exercises that develop balance (equal function of opposite muscles), flexibility (elasticity of muscles), and mobility (range-of-motion).
Off-Season and Pre-Season
Sprinters must regularly do some aerobic running as a part of their off-season and pre-season preparation. Steady runs at a moderate pace increases the body's capacity for training and decrease the recovery time the body needs from training.
Early Season
By combining different distances, drills, and paces into the continuous run, you focus on all aspects of sprinting: speed, strength, technique, acceleration, endurance, and stamina. This is called a circuit training.
Basic All-Season
Repetition training is the foundation of training for all running events. Repetition involves running a specific distance, in a specific time, with a specific amount of recovery, and repeating it a specific number of times.
Mid- and Late-Season
In the 200 and 400 meter sprints, loss of speed is as limiting a factor as lack of speed. Speed-endurance training is used to develop the anaerobic energy system. Speed-endurance is developed by sustaining maximum or near-maximum sprint speed over a relatively long distance. The intensity of such a training session requires a full recovery between repetitions.
Sprinting is an anaerobic activity and produces a large amount of lactic acid in the muscles. or the 200m and 400m events, sprinters must develop a high-lactate tolerance. This training involves coupling two fast repetitions with a very short recovery, forcing the athlete to content with incomplete recovery and high-lactate presence on the second repetition.
Late Season
Peak speed training involves sprinting short distances at maximum speed. Quality, rather than quantity, is the objective of this training. Since maximum sprint speed can only be sustained for 30- 40 meters, there is no reason to do this training at distances beyond 100 meters. Peak speed training should never be attempted until the athlete s racing-fit, and never more than twice in any given week of training.
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