4/25/2017 0 Comments 200M Sprinters DietProper Warm- up for Sprinting . Warming up loosens and warms your muscles, decreasing your risk of injury. The fast pace of sprinting calls for quick action from your muscles. I would like to know why all Olympic sprinters have muscular arms. They probably have muscular arms to help them sprint, but the reason is unclear. Usain Bolt proved to be the revelation of the games. Easing through to the finals of both the 100m and 200m, he set the games alight with his electrifying display in. The rapid race times can cause muscle and ligament strains if you are not properly warmed up. A proper warm- up for sprinters includes stretches and drills to get your muscles moving and to refine your form on the track. Jog for at least 2. A slow jog elevates your heart rate and raises your body temperature, preparing you for the arduous sprint training that follows. You should be perspiring slightly but not drenched with sweat at the end of your jog. Loosen your hamstrings and calf muscles with a modified hurdler's stretch.
Sit on the ground with your left leg straight out in front of you. Bend your right knee so the sole of your right foot is pressed against your left thigh. Keeping your back straight, bend at the waist and try to touch the toes of your left foot. Hold the position for 1. Complete two to four repetitions with each leg. Stretch your foot muscles and ankles with heel- toe drills. Take a step forward, landing on the heel of your front foot. At the same time, raise yourself up on the toes of your back foot. Use a rolling motion to transfer your weight from heel to toe for each step. Perform the heel- toe drill for about 2. Extend the range of motion in your hips with . Walk with exaggerated steps, bringing your knees up high toward your waist. Bring your arms up with elbows bent and your fingertips pointing toward the sky each time you raise your knee. You can also quicken your pace with an A skip. Complete 2. 0 meters of either A marches or skips. This drill also helps maintain and refine the proper position of a sprinter. Do front and lateral lunges as part of a sprinting warm- up. Take a step with one leg in front of the other. Both knees should be bent, but do not let the back knee touch the ground. Balance in the lunge position for three seconds before switching legs. Take side steps with both knees bent and back straight to complete lateral lunges. The lateral movements improve balance when sprinting around curves, such as in a 2. Practice accelerations as the last part of a sprinter's warm- up. Sprint all out for 1. Sprint for 2. 0 meters next and then run at top speed for 3. After your accelerations, you are properly warmed up and can work on your technique for relays, hurdles or other sprint events. Complete Full- Year Sprinter Workout Program. If you want to be the fastest sprinter on the track, you need to be explosive, propel yourself off the blocks and move your limbs quickly and forcefully. To improve these aspects of your sprinting, you need to commit yourself to a year- round workout program that builds explosive strength and power. Below is a complete workout for sprinters that will increase your speed and lower your times. There are three phases. It's the perfect time to develop a fitness and exercise technique base, and to begin increasing strength and power. With that in mind, high school sprinters will train three times a week, one day focused on strength, one on power, and one on increasing muscle mass. Collegiate athletes have the benefit of training for an additional day. High School Off- Season Sprinter Workout. Day One. Day Two. Hang Clean - 3x. 3- 6 at 5. Hang Clean Pulls - 3x. Push Jerk - 3x. 3- 6. Day Three. Collegiate Off- Season Sprinter Workout. Day One. Back Squats - 3x. Romanian Deadlifts - 3x. Bench Press - 3x. Barbell Bent- Over Rows - 3x. Standing Military Press - 3x. Day Two. Hang Clean - 3x. Hang Clean Pulls - 3x. Push Jerk - 3x. 3- 6 at 5. Power Clean. Day Three. Rest. Day Four. Front Squats - 3x. Lunges - 3x. 8- 1. Pistol Squats - 3x. Max. Goodmornings - 3x. Back Raises - 3x. Calf Raises - 3x. Day Five. Incline Press - 3x. Superset: Dips + Push- Ups - 3x. Max each. Pull- Ups - 3x. Max. Single- Arm Dumbbell Rows - 3x. Shoulders - 3x. 15- 2. Superset: Biceps + Triceps - 3x. Pre- Season Sprinter Workout. The pre- season runs from around November into January. This is the time to focus on increasing strength and power. For the high school athlete, one training session is devoted to maximal strength, one to power and one to both. For the collegiate athlete, two days are devoted to strength and two to power. The college athlete begins to see advanced training tools like wave loading and split lifts for specificity. High School Pre- Season Sprinter Workout. Day One. Back Squats - 3x. Romanian Deadlifts - 3x. Bench Press - 3x. Barbell Bent- Over Rows - 3x. Standing Military Press - 3x. Due to the demands of travel and competition, sprinters have less time to train, so the focus is on getting as much bang out of training as possible. Lifts are done from the floor, they are heavy, and in the case of college sprinters, they involve complexes and specific movements like Pause Squats and split lifts. High School In- Season Sprinter Workout. Day One. Power Clean - 3x. Clean Pulls - 3x. Back Squats - 3x. Bench Press - 3x. Pull- Ups - 3x. Max. Day Two. Dumbbell Hang Clean - 3x. Snatch Pulls - 3x. Power Clean (at knees)Front Squats - 3x. Incline Press - 3x. Dumbbell Rows - 3x. Collegiate In- Season Sprinter Workout. Day One. Clean- Grip Deadlift + Power Clean - 3x. Pause Squats + Squat Jumps - 3x. Single- Leg Romanian Deadlifts - 3x. Pause Bench Press and Medicine Ball Chest Pass - 3x. Throws. Day Two. Split Hang Clean + Split Squats - 3x. Power Clean (at knees) + 3- 6 Split Squats each leg. Push Jerk + Counter- Movement Jumps - 3x. Power Clean + 1. 0 jumps. Dumbbell Romanian Deadlifts + Dumbbell Hang Cleans - 3x. Barbell Bent- Over Rows + Medicine Ball Behind Back Toss - 3x. Photo Credit: Getty Images // Thinkstock.
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