Sprint Training #2 Sprinting with resistance
Sprint training: Sprinting with resistance
During the game sports there is a lot of sprinting with competitions. With explosiveness training or sprint training, a lot of profit can be achieved.
Football players run 12 kilometers in 90 minutes, of which 200 sprints (2). Hockey players run approximately 20 kilometers (3) in 70 minutes with an average sprint distance of 14-16 meters (4). In gymnastics, many parts start with a sprint and then convert this speed into height for a jump (7)(8). Where in athletics, the sprint is a normal competition part with 100, 200 and 400 meters sprint(7).
Because sprinting is an important part of many sports, it seems useful to look at how we can improve this. This can be done through sprint training with resistance, strength training, core training and technique training.
What does science say?
In this blog we are going to talk about sprinting with resistance. Moya-Ramon (2020) did research on 20 young tennis players (16-17 yrs). The players were divided into 2 groups, the sprinting with resistance group and the conventional group. The groups were extensively tested:
- 5-10-20 meter sprint test
- Modified 5-0-5 Agility Test
- Vertical jump test
- Long jump test from position
- Repeated jumping ability shutle test
The groups both followed the same sprint program:
- Sprint forward
- Backwards
- Multidirectional sprints
With 25s of rest between repetitions and 2-3 minutes of rest between sets.
Result
The result of the study shows that the sprint training itself gave physical improvement in the tennis players. In addition, it shows that sprinting with resistance has a slightly better effect on the 5m sprint and horizontal jump. This suggests that if you want to improve your short-term acceleration, you should train with extra resistance through a resistance band.
Sprint trainer pro exercises
Check our shop for the resistance bands set and sprint trainer Pro and start with the following sprint exercises:
Sprinting with resistance:
Check us out Youtube Channel for more core training and functional strength training.
- Moya-Ramon et al J Hum Kin 2020 Effects of Resisted Vs. Conventional Sprint Training on Physical Fitness in Young Elite Tennis Players
- https://www.voetballoopbaan.nl/nieuws/deze-afstanden-lopen-voetballers-gemiddeld-in-een-wedstrijd
- https://www.jenisport.nl/nieuws/hockey/
- (2014). Impact of Maxiumum Speed on Sprint Performance During High-Level Youth Female Field Hockey Matches: Female Athletes in Motion (FAiM) Study. International Journal of Sports Physiology and Performance, 621-626.
- Caroline de Reus (2016) the influence of strength training on the sprint speed of hockey players
- Cronin, J., & Hansen, K. (2005). Strength and Power Predictors of Sports Speed. Journal of Strength and Conditioning Research, 349-357.
- https://beterturnen.nl/clusk-binnen-het-turnen/
- Van den Berg, T. (1996).gymnastics in pictures. Publisher de Vrieseborch
- https://www.atletiek.nl/over-atletiek/spreekbeurt-informatie/onderdelen
Sprint training #3 Strength training
Verbeter je sprint met krachttraining!
In blog #3 schreven we over sprint training en welke vormen er zijn, in blog #4 hebben we het sprinten met weerstand uitgediept zodat je hier lekker mee aan de slag kon. Nu Blog #7 alweer waarin we je meenemen in het doen van krachttraining om je sprint en explosiviteit te verbeteren. In veel sporten heb je veel voordeel als je snel kan sprinten/rennen of hoog kan springen, hiermee kan jij voor jezelf en het team het verschil gaan maken!
Welke spieren spelen een belangrijke rol bij het sprint training?
In 2021 werd er een mooi artikel gepresenteerd waarin onderzoek werd gedaan welke spieren en een belangrijke rol speelde bij het accelereren/sprinten(1). In het onderzoek werd gekeken naar de kuitspieren, spieren van het bovenbeen en de bilspieren. Hieruit blijkt dat deze spieren hierbij een belangrijke rol spelen.
De kuit spieren, hamstrings en bilspieren spelen een belangrijke rol bij de acceleratie tijdens het sprinten, en de spieren van de bovenbenen werken met als remmers tijdens het sprinten.
Hiervoor hebben wij specifieke oefeningen die hierbij kunnen helpen!
How do you best fill in your sprint training?
For your sprint training, here are some exercises that will help with this.
Train your calves:
During the soleus with the aquatrainer from the archer's position, you mainly train the thigh and hip muscles. By using the aqua trainer we also train trunk stability and arm strength.
Attention points for this exercise:
- Take a big step forward and lower your back knee to just above the ground
- Lift the heel of your front foot as high as possible
- Keep the back straight (don't pull hollow)
Train your hamstrings:
During the Single leg bridge with chest press explosive with aqua trainer you mainly train the thigh, hip muscles, chest and shoulder. By using the aquatrainer pro we also train trunk stability.
Attention points for this exercise:
- Lie on your back, grab the aquatrainer with both hands and hold it on your chest. Do the pro band short around your knees.
- Lift 1 leg straight and keep your knees at the same height.
- Explosively lift the buttocks off the mat and stretch the aquatrainer upwards at the same time.
- Keeps the trunk stable
- Then lower the buttocks and aquatrainer
Sprinting with resistance:
During the Squat jump sprint + sprint trainer pro you mainly train leg muscles. By using the sprint trainer do you have extra resistance?
Attention points for this exercise:
- Stand on 2 legs with sprint trainer band around the hips
- Jump on 1 legs as high as possible
- Try to land as softly as possible by sinking your knee well and staying on the front feet
- Sprint forward as quickly as possible after landing