Most people I think are scared to sprint.
Understandably that could be the case since speed or doing exercises fast are often considered a high injury risk.
However, sprinting is fast running that creates high heart rates that are done relative to your body.
Sprinting also is a great way to build strength not just CV efficiency.
To get adults sprinting, I will start by doing partner resisted multi-directional spint outs. I will have them do Sprint outs, Shuffle outs, and Backpedal with slow return for 2 weeks. This will allow them to get their body ready to move in multiple directions fast while keeping amplitude and deceleration speed low.
I will also do alot of dynamic lunging, squatting and pulling to get their hips ready to decelerate when the time comes.
After 2-3 weeks, I will let them start doing some partner resisted running for distance. This provides acceleration with banded assisted deceleration. They still get all the powerful total body action without the concern for over lengthening their body to far. I always do some non-band running after that to show them they can do it.
Here is a 4 week 2 time per week Band sprinting progression for all Fitness Enthusaist and boot camp trainer who would like to incorporate more of this.
Week 1
10-15-20-25 sec Stationary High knee sprints with a trot or power skip recovery for 20 sec.
Week 2
Multi-directional sprint out x 8 reps x 2 sets (shuffle R, shuffle L, Backpedal, forward)
or
Short 10 yard partner resisted runs in all directions on a separate workout.
Also implementing some partner band towing or tug of war drills for strength will help clients develop better deceleration strength.
Week 3
Emphasize faster movements on accelerations and quicker returns on everything but forward running.
Increase partner resisted running to 20 meters (make sure you set the pace by starting and stopping them)
Implementing overhead walking lunges and forward reaches to the floor with a band around their hips can help with improving deceleration control.
Week 4
Full Partner resisted running x 20-25 meters with a light band
Alternate partners running on every rep and train continuously for 3 minutes doing only one
direction. 1 minute rest and repeat with a different running movement.
Don’t be scared to run fitness clients. They love the work load and band running really takes most of the emphasis on deceleration and over stiding out of the picture.
Training beyond the contraction
Dave
