Chapter 13 Sprinting and Speed Training

What is sprinting? Short-duration, high-intensity activities at distances of no more than –200 meters for swimming –800 meters for running –1 kilometer for bicycling –1500 meters for speed skating Relies heavily on energy produced from ATP-PC system and anaerobic glycolysis Visit Speed Training at

Factors that influence the difference in muscle contraction speed between FT and ST fibers The level of actomyosin ATPase activity The poorly developed sarcoplasmic reticulum of ST fibers Differences in the myosin molecule in FT and ST fibers Differences in the ability of calcium to bind with troponin between FT and ST fibers

Specificity of speed Speed is not a general characteristic, i.e., a person may have fast arm movements but slow leg movements. Visit USA Track and Field at

Strength and speed The strongest person is not always the fastest. Strength gains often translate into improved sprinting performance, particularly for the acceleration phase. Training program should consist of dynamic resistance training or isokinetic training and movements should be performed at velocities mimicking the sprinting activity.

Flexibility and speed Lack of flexibility at specific joints may limit sprinting performance while increased flexibility may improve performance.

Phases of a sprint event 1.The start 2.The acceleration phase 3.The high velocity phase

Improving sprint running performance During start and acceleration: –Resistance training During high velocity phase: –Increase length of the stride –Shorten ground contact time

Improving sprint running performance (cont.) Improve technique by –Using high knee lift –Using long running stride –Placing feet beneath center of gravity Methods for improving sprint running: –Sprint-resisted training –Sprint-assisted training

Sprint-resisted and sprint-assisted training Method Sprint-Resisted Training 1.Weighted-vest running 2. Sand running 3. Resisted-towing (parachute or rubber cord, etc.) Sport Requirements Most appropriate for sports that require vertical movements as opposed to horizontal movements Best applied to sports that demand rapid bouts of acceleration and multi-directional movements May be useful for rehabilitation of lower-limb injuries Appropriate for sports that involve change of direction and forceful acceleration Factors Affected Improved force production Improved strength Improved stabilization Improved acceleration Increased force throughout acceleration continued

Sprint-resisted and sprint-assisted training Method Sprint-Resisted Training 1.Weighted-vest running 2. Sand running 3. Resisted-towing (parachute or rubber cord, etc.) Prescription Add 3-8% of body weight with vest Can be used during any phase of training Used in conjunction with resistance and technique training Precautions Athletes should have resistance training experience and advanced vertical power capabilities Should be contrasted to normal running conditions Athletes should have proper technique and experience in resistance training continued

Sprint-resisted and sprint-assisted training Method Sprint-Assisted Training 1.Assisted-towing (motorized towing device, rubber cord, or rocket rope, etc.) 2. Downhill running 3. High-speed treadmill running Sport Requirements Factors Affected Useful for activities that require the maintenance of maximal velocity for over 40 meters Most appropriate for events that involve downhill running Used for high-velocity injuries Most useful for linear activities May be useful for rehabilitating hamstring injuries Reduced ground contact time May increase stride length Possibly improved running technique and efficiency Improved stretch-shortening cycle Improved running velocity Improved running form Improved running technique at high velocities Increased hamstrings conditioning continued

Sprint-resisted and sprint-assisted training Method Sprint-Assisted Training 2. Downhill running 3. High-speed treadmill running PrescriptionPrecautions 1.Assisted-towing (motorized towing device, rubber cord, or rocket rope, etc.) Running at % of maximal unassisted velocity Often used in season Declines not to exceed a 3% grade Used in conjunction with resistance training Athletes must have expert technique, high-speed running experience, and a resistance training background Athletes should have expert technique and resistance training experience Should be used only short term to reduce potential of decreasing rear leg thrust Required substantial eccentric strength Athletes must be experienced with high-velocity running and resistance training Should only be used short term

Improving sprint swimming performance Practice swimming with slow stroke rates to develop greater distance per stroke Improve distance per stroke early in season Work on power and efficiency at race speeds in the late season

Improving sprint bicycling performance Consider the rider and the equipment Choose gear ratios that optimize the high velocity phase at the expense of the start Visit The President’s Council on Physical Fitness and Sports at

Improving sprint speed skating performance Increase strength of lower body extensor muscles and plantar flexors Reduce inertia caused by weight of skates Improve technique to reduce air and ice friction Perfect new starting techniques