Track & Field

Sprint Training For Beginners (Part 2)

Part 1:

In part two we are working on a 2 point start and a lateral start. Neither of these exercises utilize momentum (like in part 1) to help the athlete obtain proper body positioning.

Coach the athlete to drive away from the line and punching their knee forward. Body should rise naturally and over a period of time such as an airplane rising for take off.

Foundation Program -

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Sprint Training For Beginners

These are two sprint variations that I will use with my athletes when they are first learning how to sprint.

Often times coaches will have athletes start to low (or simulating like they are coming out of the blocks). However the problem with this is the athlete is often not strong enough to power out from this position to obtain the proper shin and torso angles for acceleration.

By using a momentum start or falling starts you can get the athletes into better positions for acceleration until their strength levels start to increase enough to go down into a 3 point or 4 point stance.

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How to Sprint Faster and 3 Exercises to Improve Your Forty Time

How to sprint faster and improve their forty time is a question a lot of athletes have and will ask me. Many athletes get confused by all the different exercises and advice that can be found online. Here is a simple grouping of exercises that I think pair well with each other. 

1. The speed prowler push - focus is on speed not the amount of weight pushed. Weight on sled should really only be about 10%-20% of what you could maximally push.

2. MB chest pass with broad jump - Explode out and jump as far as you can forward. Perform lower repetitions and higher sets.

3. Deadlift - depending on where you are on the strength continuum and competition season the sets and rep scheme will change. If you cannot perform 1.5x bodyweight your focus should be with a weight you can perform 3-5 sets of 7-10 reps. If you have met that strength prerequisite you can start loading the bar up more and performing 3-5 sets at 2-5 reps. 

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Reign Superior Athletics is the gold standard program developed for all athletes. A solid foundational program is necessary to build a rock solid foundation level of strength, movement, power, and athleticism. I highly encourage all athletes to start with this program no matter your experience level. It has over 10 different workouts, so you can pick the specific one based off of your training experience and skill level. If you ignore the foundation, you will compromise your durability and full potential as an athlete!