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 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 So this is a great way to train those and it's time-efficient You can do a sprint workout in less than 30 minutes and you're gonna get a lot out of it The first thing we're gonna do is we're gonna go through a full dynamic warm-up. It's really important that before you sprint you do an Extensive warm-up. It's very explosive and if you're going max effort You really want to make sure that your muscles your tendons are all good to go before you start sprinting I'm gonna have director of sports performance here at the collective put me through my fall Dynamic warm-up and kind of explain to you why you would do it this way. Okay start now if 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 a full range of motion And then reverse lunge back to your starting point That's 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 max. It's Kelly touched on it Sprinting 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 I Perfect okay, so the next thing that we're gonna do is an a skip which is essentially an exaggerated skip Think 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 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 So Kelly give us an exaggerated skip get as high as you can nice Oh Last skip that we're gonna do is a skip for distance I encourage you to start with a smaller skip Throw into covering as much ground as possible and then maybe on your way back down You can start from the very biggest skip that you've got and finish through skipping as long as you can Start easy get rid of now push out Yeah Big yeah, there you go Okay, so next up Kelly's gonna do three warm-up sprints now look Some of you may not have access to turf for a lot of space you can do all of these things on a treadmill Even with the warm-up sprints. We're gonna go 80% max effort 90% and 100 so you're just gonna sprint your first sprint 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 Go You 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 this workout is really super simple We are gonna do a 15 second sprint and we're gonna take a two minute rest or more The qualifiers for the rest are basically just do you feel rested if you still feel tired after 90 seconds two minutes rest more you want to come back to your next rep feeling fresh and ready to sprint again Starting off I would say start with four to five sprints and then you can work your way up Somewhere around seven eight nine ten is probably the max I would do in one workout and that's after Consistently sprinting for a while. 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 thing. 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 pushing out of your stride So you may need to back off on your speed a little bit in order to get that stride down But again, you don't want your foot landing way out in front of you. You want it landing right underneath you The second thing is using your arms Gotta use your arms. I see a lot of people with just like G I should have mentioned that before so heel striking is kind of the other side of that coin of overreaching is you'll end up landing on your heel Rather than on your midfoot and forefoot. So if you feel your heels hitting all the time You're probably running a little flat-footed or extending out too far. So stay on your forefoot Land your foot directly under your hip P Hope you learned something Hope you had some fun and if you decide to dip your toe into sprint training Make sure to remember some of these tips and keep it simple If you want to hear more from me, please subscribe to my channel or you can find me on Instagram and TikTok at Kelly L Matthews and I'll see