Chapter 13What is sprinting?Factors that influence the difference in muscle contraction speed between FT and ST fibersSpecificity of speedStrength and speedFlexibility and speedPhases of a sprint eventImproving sprint running performanceImproving sprint running performance (cont.)Sprint-resisted and sprint-assisted trainingSlide 11Slide 12Slide 13Improving sprint swimming performanceImproving sprint bicycling performanceImproving sprint speed skating performanceChapter 13Sprinting and Speed TrainingWhat is sprinting?•Short-duration, high-intensity activities at distances of no more than –200 meters for swimming–800 meters for running–1 kilometer for bicycling –1500 meters for speed skating•Relies heavily on energy produced from ATP-PC system and anaerobic glycolysisVisit Speed Training at www.brianmac.demon.co.uk/speed.htmFactors that influence the difference in muscle contraction speed between FT and ST fibers•The level of actomyosin ATPase activity•The poorly developed sarcoplasmic reticulum of ST fibers •Differences in the myosin molecule in FT and ST fibers•Differences in the ability of calcium to bind with troponin between FT and ST fibersSpecificity of speed•Speed is not a general characteristic, i.e., a person may have fast arm movements but slow leg movements.Visit USA Track and Field at www.usatf.orgStrength and speed•The strongest person is not always the fastest.•Strength gains often translate into improved sprinting performance, particularly for the acceleration phase.•Training program should consist of dynamic resistance training or isokinetic training and movements should be performed at velocities mimicking the sprinting activity.Flexibility and speed•Lack of flexibility at specific joints may limit sprinting performance while increased flexibility may improve performance.Phases of a sprint event1. The start2. The acceleration phase3. The high velocity phaseImproving sprint running performance•During start and acceleration:–Resistance training•During high velocity phase:–Increase length of the stride –Shorten ground contact timeImproving sprint running performance (cont.)•Improve technique by–Using high knee lift–Using long running stride–Placing feet beneath center of gravity•Methods for improving sprint running:–Sprint-resisted training–Sprint-assisted trainingSprint-resisted and sprint-assisted trainingMethodSprint-Resisted Training1. Weighted-vest running2. Sand running3. Resisted-towing (parachute or rubber cord, etc.)Sport RequirementsMost appropriate for sports that require vertical movements as opposed to horizontal movementsBest applied to sports that demand rapid bouts of acceleration and multi-directional movementsMay be useful for rehabilitation of lower-limb injuriesAppropriate for sports that involve change of direction and forceful accelerationFactors AffectedImproved force productionImproved strengthImproved stabilizationImproved accelerationIncreased force throughout accelerationcontinuedSprint-resisted and sprint-assisted trainingMethodSprint-Resisted Training1. Weighted-vest running2. Sand running3. Resisted-towing (parachute or rubber cord, etc.)PrescriptionAdd 3-8% of body weight with vestCan be used during any phase of trainingUsed in conjunction with resistance and technique trainingPrecautionsAthletes should have resistance training experience and advanced vertical power capabilitiesShould be contrasted to normal running conditionsAthletes should have proper technique and experience in resistance trainingcontinuedSprint-resisted and sprint-assisted trainingMethodSprint-Assisted Training1. Assisted-towing (motorized towing device, rubber cord, or rocket rope, etc.)2. Downhill running3. High-speed treadmill runningSport RequirementsFactors AffectedUseful for activities that require the maintenance of maximal velocity for over 40 metersMost appropriate for events that involve downhill runningUsed for high-velocity injuriesMost useful for linear activitiesMay be useful for rehabilitating hamstring injuriesReduced ground contact timeMay increase stride lengthPossibly improved running technique and efficiencyImproved stretch-shortening cycleImproved running velocityImproved running formImproved running technique at high velocitiesIncreased hamstrings conditioningcontinuedSprint-resisted and sprint-assisted trainingMethodSprint-Assisted Training2. Downhill running3. High-speed treadmill runningPrescription Precautions1. Assisted-towing (motorized towing device, rubber cord, or rocket rope, etc.)Running at 101-103% of maximal unassisted velocityOften used in seasonDeclines not to exceed a 3% gradeUsed in conjunction with resistance trainingAthletes must have expert technique, high-speed running experience, and a resistance training backgroundAthletes should have expert technique and resistance training experienceShould be used only short term to reduce potential of decreasing rear leg thrustRequired substantial eccentric strengthAthletes must be experienced with high-velocity running and resistance trainingShould only be used short termImproving sprint swimming performance•Practice swimming with slow stroke rates to develop greater distance per stroke•Improve distance per stroke early in season •Work on power and efficiency at race speeds in the late seasonImproving sprint bicycling performance•Consider the rider and the equipment•Choose gear ratios that optimize the high velocity phase at the expense of the startVisit The President’s Council on Physical Fitness and Sports at www.fitness.govImproving sprint speed skating performance•Increase strength of lower body extensor muscles and plantar flexors•Reduce inertia caused by weight of skates•Improve technique to reduce air and ice friction•Perfect new starting