SPRINTING

Hello guys, good evening. 

Hope you guys still not sleep yet 😊

Well, as I promise to you guys that I want to share my new knowledge about sprinting.

Yaa, this week I learn how to improve sprint speed.

Ouh, before I go further, do you know what is the sprinting consists of? 

Well sprinting consists of 100m, 200m and 400m that have be covered by my classmates and lecturer. 

The way to improve your sprint speed is develop isometric and eccentric hamstring strength. The best way to train your hamstring to improve running speed is to perform eccentric and isometric exercises. When you running, the hamstring do not act primarily as knee flexors, they work to keep the knee joint stable as force transfers from the hips. They also assist the glutes in hip extension and slow down the knees extension during the swing phase.

For isometric strength, you can do Bent Knee Hip Thrusts on a chair for three sets of 10 to 15 reps. You need to start with your knees at a 10 to 20 degree bend and maintain that angle throughout the entire exercise by contracting your hamstrings. Make sure you are not rest your butt on the ground, just tap and go.

Source: Google

For the eccentric strength, you can do exercise a Nordic hamstring curl. You need to kneel on the ground and ask your partner to hold your ankle. Make sure your ankle and core are in a safe. Then, lets your arms fall to your sides and look straight ahead. Breath in and gradually lower yourself to the ground and keep your core engaged while torso straight. After that, press yourself back up to the starting position. 

Source: Google

Lastly, is used good arm swing mechanics. An easy way to speed up your sprint is to make sure your arms are moving efficiently. As you run, keep your elbows at 90 degrees and bring each hand up in front of your face. Then, lower your hand as if you are to put in your pocket. Remember, do not let yourself hunch forward with the slouched shoulders, it will make your run slow down. 

The Rev-Up Start is a good drill to ingrain good arm swing mechanics. Try get into two point stances and move your arms as if your were running. Keep your shoulders back and your arms at 90 degrees. after a few practice arm swings, take off into a sprint and try to maintain focus on your arm swing. 

Source: Google

Well, that's all from me. I hope you can get a little bit information from me😁

Thank you.

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