Training Methdos
Resistance Training
Strength training for speed and power will improve performances and reduce injuries. Usain Bolt’s training includes developing proper strength to withstand the forces created while running over 27 miles per hour. Strength training with general exercises, core work, power movements, olympic lifting and multiple jumps/throws combinations are the best methods to improve specific strength for sprinters. Resistance training exercises the muscles of the body so that they hypertrophy (get bigger) & increase in strength (mainly Type 2B fast twitch fibres). This hypertrophy occurs as a result of an increased size & number of myofibrils per muscle fibre & increased amounts of contractile proteins (myosin & actin myofilaments). |
Plyometrics Training
Plyometrics, also known as jump training, is a training technique designed to increase muscular power & explosiveness. Plyometrics training conditions the body with dynamic resistance exercises that rapidly stretch a muscle (eccentric phase) and then rapidly shorten it (concentric phase). Hopping and jumping exercises, for example, subject the quadriceps to a stretch-shortening cycle that can strengthen these muscles, increase vertical jump, and reduce the force of impact on the joints. |
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Speed
This involves the neural and muscular systems to work more efficiently together and in a sense bring about the most efficiently stride frequency and length. Stride frequency is often targeted by combining speed-strength activities such as weight squat jumps/plyometrics with 'assisted sprint's such as those achieved by running down hill or being 'pulled forwards' via bands. Stride length is improved by developing power and seed endurance. |
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Core Strength Training (Swiss Ball, Pilates)
Successful development of the core can be achieved through Pilates & Swiss ball exercises. Both methods aim to increase core stability and increase mental awareness and control major muscle groups. As well, they focus on improving flexibility while the movements/actions are being undertaken. Improved core strength is associated with improved running efficiency, decreased risk of injury, particularly of the lower back, improved transfer of power between the lower & upper body extremities, and vice versa, improved balance and the potential to improve both acceleration & deceleration. |