Google Groups no longer supports new Usenet posts or subscriptions. Historical content remains viewable.
Dismiss
Advice for sprinting?
36 views
Skip to first unread message
Me
May 14, 2013, 1:13:15 AM5/14/13
to
My daughter currently runs 100m in 23 sec. I looked up track meet results for her age group and see the average is about 17 sec. Is there any hope on improving her time? Can anyone recommend any links or youtube videos explaining sprinting technique and form? Many thanks.
Ed Prochak
May 15, 2013, 1:54:54 PM5/15/13
to
Hi Me,
Most of us here are long distance runners (usually 5K or longer), though a few sprinters might be lurking about. (SPEAK UP SPRINTERS!)
I have no specific suggestions, just a couple off the cuff thoughts. As I understand it, the 100 meter is about accelerating throughout the race. So there are two key aspects:
Explosive jump off the starting blocks. Pure leg strength here. What are good exercises for this? weight lifting? (has to be quick lifts) Jumping? Stair climbing could be the trick.
Acceleration through to the finish. maybe intervals of 200 meters would help? (This is based on my own experience that my best 5K race was after training for and running the marathon.)
As a quote from the first training book/log I ever had said:
The key to running faster is running faster.
HTH,
ed
Most of us here are long distance runners (usually 5K or longer), though a few sprinters might be lurking about. (SPEAK UP SPRINTERS!)
I have no specific suggestions, just a couple off the cuff thoughts. As I understand it, the 100 meter is about accelerating throughout the race. So there are two key aspects:
Explosive jump off the starting blocks. Pure leg strength here. What are good exercises for this? weight lifting? (has to be quick lifts) Jumping? Stair climbing could be the trick.
Acceleration through to the finish. maybe intervals of 200 meters would help? (This is based on my own experience that my best 5K race was after training for and running the marathon.)
As a quote from the first training book/log I ever had said:
The key to running faster is running faster.
HTH,
ed
Steve Freides
May 27, 2013, 7:51:53 PM5/27/13
to
http://primalmove.com/index.php?page=pm-velocity
is very good, IMHO.
This person
http://primalmove.com/index.php?page=instructor&iid=1541&franz-snideman
teaches these workshops - I'm sure there are others but I know Franz and
he's excellent.
Good luck to you and your daughter.
Steve "ex-runner" Freides
John Hurley
May 29, 2013, 9:39:30 AM5/29/13
to
Me:
# My daughter currently runs 100m in 23 sec.
Running and sprinting take a long time to get good at and as a parent
or coach the most important part is being encouraging and positive.
General fitness level and strength levels and weight are the typical
factors separating out speed over short distances. Above a certain
level you get into the old arguments about fast twitch versus slow
twitch muscle fibers etc.
Cross train by swimming / biking / walking and cross train by long
distance running. For sprinters especially but all long distance
runners core strength is very important and weight training as well as
the old push ups / pull ups / sit ups / ( all the core exercises ) is
a big factor at a certain point.
Going back to point number one:
1) view exercise as a life long commitment to being healthy and happy
and don't sweat the numbers/details too much. If done consistently
over years the numbers will improve.
2) be positive and encouraging and do it "with your daughter" ...
# My daughter currently runs 100m in 23 sec.
Running and sprinting take a long time to get good at and as a parent
or coach the most important part is being encouraging and positive.
General fitness level and strength levels and weight are the typical
factors separating out speed over short distances. Above a certain
level you get into the old arguments about fast twitch versus slow
twitch muscle fibers etc.
Cross train by swimming / biking / walking and cross train by long
distance running. For sprinters especially but all long distance
runners core strength is very important and weight training as well as
the old push ups / pull ups / sit ups / ( all the core exercises ) is
a big factor at a certain point.
Going back to point number one:
1) view exercise as a life long commitment to being healthy and happy
and don't sweat the numbers/details too much. If done consistently
over years the numbers will improve.
2) be positive and encouraging and do it "with your daughter" ...
Existential Angst
Jun 19, 2013, 4:02:46 PM6/19/13
to
"Me" <mrb...@gmail.com> wrote in message
news:b1c3b379-022e-4a7b...@googlegroups.com...
Weights, pliometrics.
Running up hill, poss. with weight vest.
Stair climbing -- Da Nookyooker Bomb.
Proly lots else.
Sprinters are mad-strong, even in the upper body. So upper-body weight
lifting can help.
There was one sprinter who would stand at the Universal Leg Press station,
back to the pedals, and push back.
A video camera may help as well, for form, technique, etc.
--
EA
news:b1c3b379-022e-4a7b...@googlegroups.com...
Running up hill, poss. with weight vest.
Stair climbing -- Da Nookyooker Bomb.
Proly lots else.
Sprinters are mad-strong, even in the upper body. So upper-body weight
lifting can help.
There was one sprinter who would stand at the Universal Leg Press station,
back to the pedals, and push back.
A video camera may help as well, for form, technique, etc.
--
EA
Existential Angst
Jun 19, 2013, 4:14:18 PM6/19/13
to
"Ed Prochak" <edpr...@gmail.com> wrote in message
news:a0be0bbc-4cea-47ce...@googlegroups.com...
intuitively I would think that 99% of the acceleration is "done" in the
first few strides.
Cheetahs reach top speed in 2-3 strides.... fwiw... lol
You might have an itty-bitty amount of acceleration from having found 'a
groove", but not much, afaict.
Would be inneresting to see a velocity vs. time or vs. distance plot.
>
> Explosive jump off the starting blocks. Pure leg strength here. What are
> good exercises for this? weight lifting? (has to be quick lifts) Jumping?
> Stair climbing could be the trick.
Quick lifts are proly good, but nothing wrong with heavy lifts, either.
Stair climbing is Da Bomb. I think you can generate more raw power (of
seconds duration) than any other activity, with the exception of perhaps
cycling, and poss. more than cycling.
Moi, who is proly the world's greatest non-athalete, can generate 1200 W
(momentary) stair climbing (very easy to measure -- mgh + a stopwatch), and
if I can do that, I'm sure these Empire STate building climbers can double
or triple that.
Elite Cyclists sposedly get 2500 W (momentary). It would be inneresting to
see which activity wins, power-wise.
>
> Acceleration through to the finish. maybe intervals of 200 meters would
> help? (This is based on my own experience that my best 5K race was after
> training for and running the marathon.)
Some mild distance might help a sprint, also mebbe as a warmup.
>
> As a quote from the first training book/log I ever had said:
> The key to running faster is running faster.
MMA-type knee-strikes, for power, speed might could help, as well as other
kicks -- mebbe along the lines of neuro-muscular conditioning,
propioception, etc.
--
EA
>
>
> HTH,
> ed
news:a0be0bbc-4cea-47ce...@googlegroups.com...
> Hi Me,
>
> Most of us here are long distance runners (usually 5K or longer), though a
> few sprinters might be lurking about. (SPEAK UP SPRINTERS!)
>
> I have no specific suggestions, just a couple off the cuff thoughts. As I
> understand it, the 100 meter is about accelerating throughout the race. So
> there are two key aspects:
Hmmmm..... I don't have numbers (I'm sure they exist somewhere), but
>
> Most of us here are long distance runners (usually 5K or longer), though a
> few sprinters might be lurking about. (SPEAK UP SPRINTERS!)
>
> I have no specific suggestions, just a couple off the cuff thoughts. As I
> understand it, the 100 meter is about accelerating throughout the race. So
> there are two key aspects:
intuitively I would think that 99% of the acceleration is "done" in the
first few strides.
Cheetahs reach top speed in 2-3 strides.... fwiw... lol
You might have an itty-bitty amount of acceleration from having found 'a
groove", but not much, afaict.
Would be inneresting to see a velocity vs. time or vs. distance plot.
>
> Explosive jump off the starting blocks. Pure leg strength here. What are
> good exercises for this? weight lifting? (has to be quick lifts) Jumping?
> Stair climbing could be the trick.
Stair climbing is Da Bomb. I think you can generate more raw power (of
seconds duration) than any other activity, with the exception of perhaps
cycling, and poss. more than cycling.
Moi, who is proly the world's greatest non-athalete, can generate 1200 W
(momentary) stair climbing (very easy to measure -- mgh + a stopwatch), and
if I can do that, I'm sure these Empire STate building climbers can double
or triple that.
Elite Cyclists sposedly get 2500 W (momentary). It would be inneresting to
see which activity wins, power-wise.
>
> Acceleration through to the finish. maybe intervals of 200 meters would
> help? (This is based on my own experience that my best 5K race was after
> training for and running the marathon.)
>
> As a quote from the first training book/log I ever had said:
> The key to running faster is running faster.
kicks -- mebbe along the lines of neuro-muscular conditioning,
propioception, etc.
--
EA
>
>
> HTH,
> ed
Fer Fenn
May 22, 2014, 7:21:52 PM5/22/14
to
it's great place to hike/run
it's on a trail off James Way off Oak park
in Arroyo Grande CA
it's on a trail off James Way off Oak park
in Arroyo Grande CA
Fer Fenn
May 26, 2014, 11:48:28 PM5/26/14
to
great race
0 new messages