How to Increase Sprint Speed | 3 Principles of Effective Sprint Training

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Rate of Force Development Video:    • Rate of Force Development Explained!  

Sprinting Biomechanics Video:    • Sprinting Biomechanics: Muscles Invol...  

1. Rate of Force Development and the Fast SSC

Sprinting Involves Ground contact Time 0.1 sec

Base Adaptations:

Max Strength (1RM-3RM)
Slow SSC (Vertical Jumps, Change of Direction, Acceleration Drills)
Conditioning

Specific Adaptations:
Plyometrics
Power Skips
Hopping
Sprinting

Downhill Sprinting (overspeed)
Uphill for acceleration phase

2) Muscular Coordination/ Technique:

A Skips, B Skips, Hops

Fixing overstriding, armswing crossing midline, pawing the ground

3) Energy System Training

Capacity of the ATP-PC system

Sprinters don’t need an aerobic base. Base training may be 200m-400m distance

20-200m repeats

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