ais-2022-may
ais-2022-may
Mar 25, 2022

5 Things You Can Do To Become A Speed Sprinter with Colin Jackson

Getting more explosive can help boost your athletic performance and build speed, power and endurance. Explosive power is not the same as strength. You can gain explosive power from jumping, bounding, lunges. Try doing box jumps, hops, death jumps, step-ups and rebound jumping to increase explosive power

Explosive Power

Getting more explosive can help boost your athletic performance and build speed, power and endurance. Explosive power is not the same as strength. You can gain explosive power from jumping, bounding, lunges. Try doing box jumps, hops, death jumps, step-ups and rebound jumping to increase explosive power.


Mobility


Mobility is simply the ability to move well and is important if you want to run well. If your muscles and joints can’t move through the entire range of motion required with each stride, you won’t be as efficient, you won’t run as fast and your risk of injury will increase. In order to run well, you need to have good mobility through your feet, ankles, knees, hips and spine.



Flexibility


Flexibility is the passive range of motion available to you when you temporarily stretch a muscle using gravity, a strap, or the help of another person. In sprinting, flexibility can help create a greater range of motion and to produce a longer stride.

Strength


Strength training can give you much-needed horsepower to improve your sprint times. Weight training and circuit training can increase your cardiovascular ability and general and physical strength. If your sprint times aren’t getting better, try focusing on getting stronger with big lower-body lifts like squats, deadlifts and lunges. Don’t forget side-to-side and rotational movements too.

 

Genetics


The ability to run fast is pretty much determined genetically by your predominant muscle type - the fast twitch fibres and how many of them you have been blessed with. Even though, that’s not to say that you can’t improve on what you already have. The key is to work with what you have.

 

How to set the right goals for you

Pick a goal that is exciting yet realistic

Set mini goals to act as stepping stones to the long term goal

Don’t set your goals to suit others

Take a note of your daily improvements

Make it measurable so you are accountable to yourself

Train in a way you can fully recover

Train in a way you can stay motivated and excited

Factor in plenty of sleep

Plan good nutrition

Share your goals with at least one person

Celebrate your hard work and achievements along the way!

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