Sprint speed is not a product of one “magical” movement. Instead, this is the result of a good coordinated force session that is appropriate The main muscles responsible for acceleration, strade mechanics and mandatory products.
I taught the Olympians from beginning to the Olympians as a coach. When I had athletes faster and injured, I had developed five fundamental strategies. These strategies are directed Muscle groups More matterThe real world sprint harvest is the effort, situation and actions to control.
In this manual, you will be able to practice which muscles you will have the most muscle and practice them with exercise, efficiency and injury.
Which muscles should you strengthen to increase Sprint speed?
- Quadrips: During the Juror Phase (the first 10-30 meters), a strong laptop expansion helps to create a horizontal force that uses you forward. Strong gases will help you improve the land of land, improve the energy force and improve joint stability.
- Hamstick: It yeast (Bicepsps Fiatendinos and semesemusus) is responsible for the hip expansion and the knee flexion.
- Shine: Gluterus Maximum is a strong hips that directs you in the course of quick hips, quick parameters.
- Fallets Fallets: Push the number after the flexes of hips (mainly Iliopsoas and Rectus Femoris). They manage the base frequency and contribute to the knee driver and acceleration.
- In calves and feet: Calves (Gasascularity and solo) and control the leg muscles, a hardening during hardness and push off during the ankle hard.
- Nucleus and postural muscles : In nuclear muscles stabilize the spine and pelvic bone during Sprinting. The key muscles – rectas are abdominal, twigs, human directory, landmarks and transverse abdomen.
- High body muscles: Kids, parties and deltoloids contribute to shaking hands, which is very important for the rhythm and the opposite during the SPRMING.
Here are muscle groups covered Speed engines. Teach them with a smart, sprint-specific intention, so that you will speed up, fastest and stable.
1. Exercise with a bitter train
Traditional bilateral actions such as Squats and Deeadphy are necessary for general strength. However, sprint is a Unilateral Pattern and teaching in a The bitter station better compares the requirements Placed in the body during Sprinting.
The best exercises:
- Bulgarian Spotit
- Walking lungs
- One-legs of a leg
- Cuzak compressing
2. Strengthen your hamstring
Notes plays an important role the hips expanding and knee bendingEspecially during the terminal terminal, the movement phase. The prevention and operation of injury depends on both vascular powerEspecially eccentric power.
The best exercises:
- Nordic Numstring Curls (eccentric focus)
- Cancelance of Romanian
- Good Morning
- Lie or collision
The concept of research: Nordic numstrating exercises, shown to increase the speed of damage 51% in athletes at Elite levelsystematic consideration of a systematic conventionally British Sports Medicine Journal (Van Dyk et al) 2019.
3. Add pletetrical training for power
Pletetrical Helps to develop classes understandableThe degree of power developmentand coordination of neureshage. These attributes directly translate directly to ground communication times and with the mechanics of careful improvement.
In your weekly plan includes the following exercises:
- Depth Jumps (both legs and one leg)
- Wide jumps
- Limited
- Hill trales or hills
- Jumping with a progressive excessive baggage
Athletes who are serious jumping and managing generally Transfer this power to the operation of the sprint faster.
Coach’s Tip: Development plants gradually. Enough to adapt two oriented sessions a week.
4. Create a foot and calf power
Your feet The last point of the final force is to land. Weak or immobile legs and calves, both limits both of them and stability. Strong legs and lower legs improving propionation, agilityand resistance to injury.
Test these exercises:
- A single leg calf rises (full range, slow tempo)
- Toes rise to the toes (leashs of dorsified
- Short leg exercise (to control the arch
- Drilling in unstable surfaces
The mobility and strength of the foot is enhancing Hardness on the powder of the ankleImproving the elastic reflection required for quick sprint.
5. Enjoy and adjust your status
The speed is built only from the groundYour upper body is rhythm, smoothing and During Springting. The weakness or postal control weakness in the main nucleus may lead to compensation that will take your step.
Focus on this postal forces exercise:
- Weighted planks
- Gravity or graces shots
- Excessive press (kilat or standing)
- Lying Superminers
- Push ups
These exercises develop The expansion of the thorak, spapular management and lumpopelwik stabilityAll this provides a stable, power status status.
Coach’s Tip: Strict and upright retrannment energy leaks with active hand sudden decrease and improve the coordination of tensions.
Sprint-well-known classes to fill these actions
Although it is very important to build force in key muscle groups, the sprint function depends on high-speed, coordinated and reactive action patterns. Designed to increase the gap between the following classes a particular exit of muscles and sprint-specific Neuropks.
No Sprint improvement plan is complete Real Sprint exercise. Combining these with your strength:
1. Sprint training in response
Goal: Apply forces and improve Stride mechanics in the first 10-20 meters.
| Drilling | X reps packages | Recreation | Notes |
|---|---|---|---|
| The fall begins | 4 x 10-15 m | 90 sec | Truely taught the corner and ahead to bend forward |
| Sled Dog Sprints or linked sprints | 5 x 10 m | 2 min | 25-50% skiing to speed up body weight |
| The wall exercise drills | 3 x 15 sec | 60 seconds | Strengthens Sprint checkpoints and one-foot driver |
2. MaxEV velient and spact mechanics day
Goal: Improve the above speed, travel frequency and the production of vertical force.
| Drilling | X reps packages | Recreation | Notes |
|---|---|---|---|
| Flying 20s | 5 x 20 m | 2-3 min | 20 m, sprint repairing up to 20 m |
| A-chake | 3 x 20 m | 30 sec | Focus on rhythm and laptop lift |
| The boundaries of the right leg | 3 x 20 m | 90 sec | The hamstation improves hardness and horizontal power |
| Distance traveling | 3 x 30 m | 90 sec | Emphasizes steps and horizontal projections |
3. Pletetic Electricity Development Session
Goal: Improve the effectiveness of the elongated cycle, land connection speed and development speed (RFD).
| Drilling | X reps packages | Recreation | Notes |
|---|---|---|---|
| Jump | 3 x 5 | 2 min | 12-24 “Use the box; focus on minimizing land contacts |
| Hack | 3 x 5 | 90 sec | Single or two legs; Reactively and quickly to the ground |
| A legged boxes jump | 3 x 3 / leg | 90 sec | For one-sided government and balance |
| Pogo saxs | 3 x 10 | 60 seconds | Palkle increases the bombing on the solution and the leg |
4. SPRINT storage period (for field athletes)
Goal: Keep the speed under the tiredness, strengthening mechanics at instantaneous and strengthening mechanics.
| Keeping (repeat 2-3x) | Work | Recreation | Notes |
|---|---|---|---|
| 40 m Sprint | – | – | Athletic position, the good start mechanics |
| Sprint High Bleeding (20 M) | – | – | Limited limited to the upper knee recovery |
| Stalking onboard or hollow | 30 years | 30 years | Stability between the sprints |
| A large jump to Sprint (10 m) | – | 1 minute | Maximum movement after explosive explosion |
Software Tips
- Sprint before rising The maximum speed is the goal.
- Execute 2 Sprint Technical Session and 2 Power Sessions per week for the best results.
- Integrate Mobility To continue the sprint movement (especially hips, ankles and vibrations).
- Use Video analysis or head coach idea for correction and mechanical forms.
Final thoughts
Quick sprint is not about one magical exercise Smart and consistent training. You create a fermented position, obstacle, plete management, combustion and combination with pre-truncated high body exercise Full system of acceleration.
Include these strategies with regular Sprint Tigripes and good recovery habits, so that you are faster, safer and far away, as safer and farther.
Literature
- Lacie, RG and others. (2020). “Relationships between unilateral strength and sprint speed of college athletes. Strengthening Air Conditioning Research34 (5), 1203-1211.
- Van Dyk, N., etc. (2019). “Prevention of rashing prevention, the speed of collision injuries reduces the speed of the injuries: systematic examination and meta-analysis.” British Sports Medical Journal53 (21), 1362-1370.
