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 hey guys i am looking for a legit sprint work out for the summer i broke my back in the winter and i am looking to get my speed up i am training for the 100 m dash and pole vault if yall have any suggestions please let me know
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Guru
Group: Advanced Members
Posts: 2476
Member No.: 82406
Joined: 31-July 05
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The key to running fast is to run fast. You can do bleacher drills, start on the bottom bleacher on your "RIGHT LEG ONLY" and hop all the way up on your right leg only either to the top until failure preferable failure, then go back to the bottom of the bleachers and switch legs and do it again "USING ONLY YOUR LEFT LEG THIS TIME" and hop all the way to the top on your left leg only. then go back to the bottom again and using both legs this time hop all the way to failure but skip every other bleacher. so lets say they are numbered 1-20 if you start on 1 then you should be jumping over #2 landing on #3 then 5,7,9 so on and so fourth till failure. These drills are very hard and will test your heart do 2 whole sets so you should do your rith leg twice, your left leg twice and then both legs wtice. As soon as you get done with those drills you need to do these once you catch your breath. This drill will help your brain react faster thus improving your mech. speed. This is simple but hard to do, all you do is run the steps next to the bleachers You need to do 3 sets and what you are doing is hitting every single step on the way up staying on your tip toes and pumping your arms as fast as you can the whole time all the way to the top of the bleachers no matter what. Don't worry about bringing your knees up very high just get your feet to the next step as quickly as you can. Once again after you catch your breath Run 40s but aim for a fast pace and time yourself and try to be consistant do about 10 sets If you have any question just ask. HANDLEBARSI believe that banking institutions are more dangerous to our liberties than standing armies. If the American people ever allow private banks to control the issue of their currency, first by inflation, then by deflation, the banks and corporations that will grow up around [the banks] will deprive the people of all property until their children wake-up homeless on the continent their fathers conquered. The issuing power should be taken from the banks and restored to the people, to whom it properly belongs. —Thomas Jefferson, 1802
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Guru
Group: Advanced Members
Posts: 2476
Member No.: 82406
Joined: 31-July 05
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| QUOTE (tree33 @ Jun 29 2008, 02:08 PM) | The key to running fast is to run fast.
You can do bleacher drills, start on the bottom bleacher on your "RIGHT LEG ONLY" and hop all the way up on your right leg only either to the top until failure preferable failure, then go back to the bottom of the bleachers and switch legs and do it again "USING ONLY YOUR LEFT LEG THIS TIME" and hop all the way to the top on your left leg only. then go back to the bottom again and using both legs this time hop all the way to failure but skip every other bleacher. so lets say they are numbered 1-20 if you start on 1 then you should be jumping over #2 landing on #3 then 5,7,9 so on and so fourth till failure.
These drills are very hard and will test your heart do 2 whole sets so you should do your rith leg twice, your left leg twice and then both legs wtice.
As soon as you get done with those drills you need to do these once you catch your breath. This drill will help your brain react faster thus improving your mech. speed. This is simple but hard to do, all you do is run the steps next to the bleachers You need to do 3 sets and what you are doing is hitting every single step on the way up staying on your tip toes and pumping your arms as fast as you can the whole time all the way to the top of the bleachers no matter what. Don't worry about bringing your knees up very high just get your feet to the next step as quickly as you can.
Once again after you catch your breath Run 40s but aim for a fast pace and time yourself and try to be consistant do about 10 sets
If you have any question just ask. |
BUMP
HANDLEBARSI believe that banking institutions are more dangerous to our liberties than standing armies. If the American people ever allow private banks to control the issue of their currency, first by inflation, then by deflation, the banks and corporations that will grow up around [the banks] will deprive the people of all property until their children wake-up homeless on the continent their fathers conquered. The issuing power should be taken from the banks and restored to the people, to whom it properly belongs. —Thomas Jefferson, 1802
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Guru
Group: Advanced Members
Posts: 2476
Member No.: 82406
Joined: 31-July 05
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| QUOTE (tree33 @ Jun 29 2008, 02:08 PM) | The key to running fast is to run fast.
You can do bleacher drills, start on the bottom bleacher on your "RIGHT LEG ONLY" and hop all the way up on your right leg only either to the top until failure preferable failure, then go back to the bottom of the bleachers and switch legs and do it again "USING ONLY YOUR LEFT LEG THIS TIME" and hop all the way to the top on your left leg only. then go back to the bottom again and using both legs this time hop all the way to failure but skip every other bleacher. so lets say they are numbered 1-20 if you start on 1 then you should be jumping over #2 landing on #3 then 5,7,9 so on and so fourth till failure.
These drills are very hard and will test your heart do 2 whole sets so you should do your rith leg twice, your left leg twice and then both legs wtice.
As soon as you get done with those drills you need to do these once you catch your breath. This drill will help your brain react faster thus improving your mech. speed. This is simple but hard to do, all you do is run the steps next to the bleachers You need to do 3 sets and what you are doing is hitting every single step on the way up staying on your tip toes and pumping your arms as fast as you can the whole time all the way to the top of the bleachers no matter what. Don't worry about bringing your knees up very high just get your feet to the next step as quickly as you can.
Once again after you catch your breath Run 40s but aim for a fast pace and time yourself and try to be consistant do about 10 sets
If you have any question just ask. |
Did you ever try this?????????????
HANDLEBARSI believe that banking institutions are more dangerous to our liberties than standing armies. If the American people ever allow private banks to control the issue of their currency, first by inflation, then by deflation, the banks and corporations that will grow up around [the banks] will deprive the people of all property until their children wake-up homeless on the continent their fathers conquered. The issuing power should be taken from the banks and restored to the people, to whom it properly belongs. —Thomas Jefferson, 1802
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sprints
