What are the training methods for sprinting?

Nowadays, sprinting is loved by many athletes, many of whom are amateurs. Therefore, injuries may occur when sprinting. Each sport has its professional training methods to improve efficiency and improve some other necessary items. So what are the training methods for sprinting? As a sprinting enthusiast, I have been running for three years. Next, I will teach you some training methods.

According to the training time, sprint training includes: short-term training (one week to several months), annual (semester) training in units of years (semesters), and year-round training of professional teams. The contents of short-distance running training generally include those classified by running sections: starting training, acceleration training after starting, mid-run training, and sprint training; those classified by the nature of training: speed training, strength training, sensitivity training, flexibility training, endurance training, etc.; those that start and end with a certain period of time: initial training, mid-training, pre-match training, competition period, etc.; there is also a kind of "competition" psychological training for advanced athletes.

Speed ​​and special skills training

Warm-up: jogging 1000m-1500m, various stretching exercises, coordination exercises, special running exercises, sprinting or elastic running.

Speed ​​exercises: 30 meters, 60 meters, 80 meters, 100 meters, 150 meters. (100-meter run section in the middle and late stages 6-10 times, mainly to improve the special ability. 400-meter special run 150-200 meters 6-10 times)

Fast strength and medium strength exercises

Waist and abdominal muscle exercises: hanging leg raises or sit-ups 60-80 times

Relaxation activities

Small strength and general endurance exercises

Warm-up activities: jogging 1500m - 2000m, various stretching exercises, coordination exercises, special running exercises, and sprint-level elastic running.

Upper body strength + step jump (using barbell or kettlebell/step jump is multi-step jump)

Resistance exercises (using rubber bands)

General endurance exercise 3000-5000 meters jogging

Speed ​​endurance training

Warm-up activities: cross-country running or ball games, various stretching activities, and coordination exercises.

Sandbag leg swing

100m and 200m special events: 200m and 300m interval runs or 4-8 sets of combination runs of different running distances. Combination running plan: (300m + 200m + 150m) × 2-3 sets. 400m special event: 600m, 400m, 300m interval runs or 4-8 sets of combination runs of different running distances. Combination running plan: (600m + 400m + 200m) × 2-3 groups

Upper body strength exercises: bench press or snatch, etc.

Relaxing activities.

The above are several methods of sprint training introduced by the editor. Don’t rush during the training process and give yourself too much exercise at the beginning. You should proceed step by step. You can use one month as a cycle and slowly increase the weight. The most important thing is to persist.