Sprint

What's up y'all It's Kelly Matthews today We are gonna talk about all things sprint training So I'm gonna walk you through a full warm-up and we're gonna go through what my typical sprint workout looks Sprint training is considered an all-out effort for 30 seconds or under with a long rest period Two minutes or even more so the idea is that every rep You're going max effort and you're able to repeat the output of the first rep The reason why sprint training is somet So if you're eating your protein, it's gonna help you build muscle It also really helps develop type 2 muscle fibers and as we age we start to lose those muscle fibers And it's truly if you don't use it you lose it So as you get older if you're not sprinting or doing any j Okay starting off We're gonna get Kelly doing some forward lunges Kelly. Go ahead and give me five lunges forward on each leg Kelly's doing a great job bringing her back knee all the way down the ground you want to get through full range of motion And then reverse lunge back to your starting point X Kelly is gonna move from the set of front to back She's gonna go side to side big lateral step out to the side She's gonna bring the back foot to meet the front foot give me five out this way and then five back the other way All Right cool, so next we're gonna move on to some extensive fire metrics Kelly touched on it Screening is the most intense thing that you can do So we want to prep the body as much as possible to be prepared for those intense impacts Kelly give us five yards Hogo hops light and springy like you're j She's gonna go ten yards and then on the way back. She's gonna do butt kicks Okay Perfect okay, so the next thing that we're gonna do is an a skip which is essentially an exaggerated skip thick skipping But you're gonna be bringing the knee up a little higher than you normally would Kelly's gonna go 15 yards and then walk back to the start line And the next thing that we have here is called quick times So when you're sprinting your hamstrings your calves your glutes all play a really important role and moving you forward And we want to gradually get those tissues prepared before you really take off So quick times are gonna be an easy way to get the hamstrings warmed up And it kind of looks It's actually a lot harder than it looks and then she's gonna walk back to the start line As we get deeper into this warm-up You're gonna feel a little stupid There's Yep Cool Okay, so those were quick times the next thing she's gonna do are prime times So it's the quick times we just did straight legs except she's trying to cover a lot of ground and she's gonna be moving much more quickly Next up we have power skips and it's just We're gonna go 80% max effort 90% and a hundred so you're just gonna sprint your first spread not as hard as you can Then you're gonna do one a little harder than that and then your last warm-up sprint will be as hard as possible First sprint here is gonna be about 80% Kelly's going ten yards Thank you That's a wrap on Tim Riley training we're gonna go in and do this full workout on a treadmill Ideally you'll do your sprints on solid ground on a track on grass or just out in a parking lot somewhere It's gonna be the best for your sprint mechanics and just all the things we talked about are gonna translate a lot better to that Most of So The structure of t I am not an Olympic sprinter. I'm not a sprinting expert So if you're looking for real specifics on sprint training, this is probably not the place to go but Some things that I find really help my general population clients n It's the same t So When you drive your knee up your foot goes way out in front of you and then you end up pulling with your hamstring and You're probably gonna end up with some discomfort there and it's just not an efficient stride Instead what you want to aim to do is drive that knee up landed right underneath you and push So you'really pus You want it landing right underneath you The second t I see a lot of people with just like G So if you feel your heels So stay on your forefoot Land your foot directly under your hip P Hope you learned somet