SPRINT TRAINING
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 and drills to help kickstart orΒ improve their running, technique, speed & power for sports and/or athletics etc.
FIRST PHASE – BASICS
– Strength
– Balance
– Technique
The Exercises below are listed in sets of their own each, but if you wanted to put them into a workout day, you obviously don’t have to do them all. The best option is to pick a few from each, some strength, some balance, some technqiue and do those 5 or 6 exercises on one day, then a different few on another day, with a rest day between, then a 3rd day you could do more cardio or resistance band exercises to work on your speed, hip work etc
There are 100s of exercises you can do, more will keep being added to the 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!
*intermediate guide 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..
Squats :
– 20-30 x reps of Jump Squats
x 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 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 sets each, alternating sides each set
(30 sec rest between leg changes)
Push Ups :
– 10-15 x reps (on knees or feet)
x 3 sets
(30 sec to 1 min rest between sets)
Plank Hold :
– 1 min to 1 min 30 sec
(on elbows & toes, mid section flat underneath, no sag or raised bum)
Skipping :
– 1 min to 2 min
(great for calves, 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, 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 TechniqueΒ 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, then driving down & back past the hips)
Reverse Lunge into a High Knee Drive :
–Β 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, back up into the high knee & back)
Bounding :
– setup 5 to 10 markers about 1m apart
– start with 2-3m quick feet run up
– then spring big high knee strides bounding over markers
– move markers further accordingly as you easily clear them.
– 5 to 10 sets
(10 secs rest between sets)