SPRINT
TRAINING GUIDE
BASICS GUIDE
Welcome to Sprint Training Basics for Beginners - at home exercises & drills.
This guide is aimed at getting those new to sprint training into some routine structured exercises.
Drills to help kickstart or improve your running.
Technique, speed & power for sports and/or athletics.
FIRST PHASE - BASICS
1st - Strength
2nd - Balance
3rd - Technique
The Exercises below are listed individually.
If you wanted to put them into a workout, you obviously don't have to do them all at once.
The best option is to pick 3 to 5 exercises, some strength, some balance, some technqiue.
Do those exercises on one day, then a different few on another day, with a rest day in between.
Then a 3rd day you could do more cardio or resistance band exercises to work on your speed, hip work etc.
BASIC WEEKLY PLAN :
The best way to set up your week, is to do the heavier/harder strength based, muscle building phase at the start of the week, then slowly taper down through the week to the lower load, higher volume, more conditioning, speed, agility, plyo based exercises, so you don't do a big heavy workout the day before a match day and can't perform at your best because you're too sore.
There are 100s of exercises you can do, more will keep being added to this SSPT website, plus more advanced drills, so stay tuned, but remember below are the most GO-TO basics you could be doing regularly to keep up your basics and just get good at!
Consistency & Repitition!
Practice makes PROGRESS! (not perfect)
*intermediate guide &full online programs coming soon*
Starter Basic Strength Exercises
1. BASIC STRENGTH
To get your sprint speed & power going, first you must bring your basic strength up to a standard, that then working on technique comes easier, as you have now the strong legs, hips, arms & stable core to produce more power & speed.
The body mechanics or the understanding of the movements to create that power & speed, needs muscles.
You can't be a Ferrari with a Datsun engine..
LEGS :
SQUATS :
> 20 - 30 x reps of Jump Squats
x 2 - 3 sets
(30 sec rest between sets)
(normal squats if any ankle or knee issues)
LUNGES :
> 15 - 20 x reps of Static Lunges on 1 leg, then the other.
x 2 - 3 sets each, alternating sides each set.
(30 sec rest between leg changes)
SIDE LUNGES :
> 15 - 20 x reps of Side Lunges on 1 leg, then the other.
x 2 - 3 sets each, alternating sides each set
(30 sec rest between leg changes)
WALL SIT HOLD :
> 1 min to 1 min 30 sec
- 1 - 2 sets
(sit at 90 degrees against wall, heels below knees)
ARMS :
PUSH UPS :
> 10 - 15 x reps (on knees or feet)
x 2 - 3 sets
(30 sec to 1 min rest between sets)
TRICEP DIPS :
> 10 - 15 x reps (on knees or feet)
x 2 - 3 sets
(30 sec to 1 min rest between sets)
CORE :
PLANK HOLD :
> 1 min to 1 min 30 sec
- 1 - 2 Sets
(on elbows & toes, mid section flat underneath, no sag or raised bum)
SIDE PLANK HOLD :
> 30 sec to 1 min (each side)
- 1 - 2 to sets
(on elbows, and side of foot, feet on top of feet, no sag in hips)
CARDIO :
Skipping :
> 1 min to 2 min (without a stack)
- every 2nd day, 3 days a week
(great for calves, shins, and/or for a warm up)
Starter Basic Balance Exercises
2. BASIC BALANCE
To run straight or change direction quick, do plyometric exercises, or to have awareness of weight transfer when doing short sharp agility drills, having balance is another key part of improving speed & agility on the field.
1 Leg Balance :
> 1 min to 1m30s
single leg balance, slightly bent standing leg
(on a balance board IF you have one)
- each leg x 2 sets each, alternating sides.
(10-30 sec rest between each side)
Ice Skaters :
> 20 - 30 x reps (jumping sideways 1 leg to the other)
x 3 sets
(30 sec rest between sets)
Single Leg, Side On Step Ups :
> 10 - 15 x reps, each side
x 2-3 sets
(30 sec rest between sets)
(On roughly a knee high bench, spring outside leg up to a high knee drive)
Single Leg Fast Feet Hops :
> 30 secs to 1 min each foot
(bounce on 1 foot across a line & back, as many reps in 30 secs)
- Then swap foot, each side x 2-3 sets
(30 secs rest between sets)
Starter Basic Technique Exercises
3. BASIC TECHNIQUE
Apart from feeling strong enough to move fast, and feeling balanced & coordinated to move straight and side to side without falling over, having the right technique to move your arms & legs with perfect technique, so your arms drive your legs is the next key focus to moving quick.
Running on the Spot :
> 30 secs x 3 sets
(30 secs rest between sets)
(Tip : breathing - Out, 2, 3, 4, Out, 2, 3, 4 etc)
*Aim to maintain high knees and
Arms short in front, big at the back, driving down & back past the hips
Reverse Lunge into a High Knee Drive :
> 10 - 15 reps x each side
x 2 - 3 sets
(30 secs rest between sets)
*Aim to always have opposite Arm & Leg, as you transition from the reverse lunge, up into the high knee & back down into the next lunge.
Bounding :
> setup 5 to 10 markers about 1m apart
- start with 2 - 3m quick feet run up
- then spring big, long, high knee strides bounding over each marker.
- move markers further apart accordingly as you easily clear them.
- 5 to 10 sets
(Bound one way over cones, then back the other way, 10 secs rest between sets)
MORE incoming..