Sprinting and running, how to put sprint action training into your workouts.
There is a difference between sprinting and running fast. No matter what, you will do either better if your sprint actions improve. Over the years I have listen to people talk about getting faster at either one through workouts but sprint action is not a part of that plan. A lot of conditioning and a lot of strength work is but the actual part of learning to improve ones actions is an afterthought or it is said that it can’t be improve because of genetics or it is said that just by you will improve.
This will be the most easiest and simple way to improve your sprint or running actions.
A definition for some terms for running and sprinting that will be the base of the instructions
Turn over is one foot losing contact with the ground and then coming back into contact with the ground, frequency or cadence is how often this is done.
Leg recovery is your leg repositioning the foot in preparation for coming into contact with the ground.
Stride length is the distance the hips travel during the time your feet are not in contact with the ground or the non-support phase of running.
In order to alter your running speed to go faster or slower you must alter either the rate of your turnover (frequency or cadence) or stride length or both.
The most common way to improve speed is often talk about in terms turnover (cadence or frequency) and stride length.
The best way to alter either one is with hand action. If you want speed up or slow down the turnover then increase or decrease the hand frequency. If you want to increase or decrease the stride length then alter the range of motion the hand travels.
How you hold them is not of great importance, except for a way that expends the least amount of thought and energy.
Adarian earned his MA in Physical Education from California State University, Chico. He has been involved with athletics for almost 30 years as an athlete or coach. Adarian is a very successful college coach having produced several All Americans, Conference champions and school record holders.
He is USATF Level I and II certified in the jumps, sprints, hurdles and relays. He is also a USATF Level I instructor and he is a certified Speed, Agility and Quickness Trainer. Adarian is a former Division I track athlete, high school state champion, All American and professional track athlete having competed for Goldwin and SouthBay track clubs. In addition, he is still active in masters level track and field competition.
Adarian is the inventor of Delta-V Speed Training along with Active Treadmill Running. These are in the trenches training programs on speed training and running actions. No programs compare for simplicity and proven success along with injury reductions and prevention.
