Adapteaza aceste exercitii la pregatirea inotatorilor:
To build speed, you need to take a completely different approach.
Here's how the drills in our superb new 6-part training programme develop speed:
First, the downhill sprinting drills
will create a greater potentiality within your fast twitch muscle
fibres, unlocking most, if not all of them to contribute toward your
on-flat sprinting. You'll find your flat sprint speed has been enhanced,
resulting from the heightened state of arousal of your central nervous
system (CNS).
Next, the arm drill makes you familiar with the need to pump your arms when running and how greater arm speed will boost your leg speed.
Multiple accelerations will improve your stride rate (cadence).
Fast, faster, faster, relax, faster will produce more speed, even off an already considerable, if not 100% base.
Off the bend accelerations maximise your speed on and out of the bend
Leg cycling into sprint
sweeps the foot back progressively faster and more powerfully to
generate more speed as you progress. This exercise will pattern in this
action. It will also specifically strengthen the hamstring muscles to
withstand the forces involved in sprinting.
Running over low hurdles or lines placed 1.8m apart
will 'force' your legs to cycle beneath your body, training the crucial
cyclical motion of the leg's needed for optimal sprinting.
Low fast knees into sprint
will keep you accelerating whilst emphasising the leg speed generated
from your hip-flexors, the muscles at the top of your thighs. Research
has indicated that these are the most potent supplier of power to the
sprint action.
40 into 20
shows how to run in a controlled, smooth and technically efficiently
way throughout this phase and into the flat out part. This develops the
capability to sprint at maximum velocity without tension, which if
present will slow you down.
Flying 30's concentrating on toe up (dorsi-flexed) ground contacts
minimises ground contact time to 'transition' into each and every
stride as quickly as possible. (Older theories of 'sprinting on the
toes' should be discounted – a toe down position (plantar flexion) is a
much weaker one compared to a dorsi-flexed one).
Fast knees into sprint drillThe
aim is not to drop your cadence nor 'suddenly' start sprinting – rather
the transition between the fast knee part and the transition into the
sprint should be a smooth one.
20/20/20 (acceleration, relax, accelerate) by this point you will be sprinting flat out, whilst remaining relaxed and fluent.
Prone
start with 20m sprint trains you to maintain a forward lean for the
duration of the sprint and stay low as you 'push the track behind you'
whilst accelerating, driving your arms vigorously to assist
acceleration.
Jonathan Pye
Publisher, Sports Injury Bulletin
Publisher, Sports Injury Bulletin
