Rustin Indoor Track

Sprinter Workouts
Basics of Sprint Training:

-Dynamic Warm-up for approximately 20 minutes

-Increase heart rate & core temperature to allow for muscles to be properly
“warm”

-Flexibility and Mobility through hips and ankles

-Form first, Form second, Form Always!

-In order to get fast, you must go fast, but before you go fast, you must
perfect the movements during drills
Dynamic Warm-Up….

Hip Mobility=Over Hurdles w/ 1 leg in/2 legs in

Over Hurdles Sideways
Over/Under (Bend at Waist)

Each exercise done for 20 meters or 4-5 seconds up & back

A-March
A-Skips
B-Skips
High Knees
Butt Kicks
Walking Lunges
Skips for Height
Skips for Distance
Side Skips (Arms Swing High/Arms Swing Low)
Dynamic Warm-Up (cont’d)….

Finish with Backwards Run for 40m x4

Accelerations for 40m x4 @ full speed w/walk back recovery

*Be sure to gradually build up the intensity of the accelerations if you are still getting
into “sprint shape”

*Focus is on carrying over the form from drills into the sprint work (Stay Tall, Heel
Up, Toes Up, Snap down, Punch the thigh, Strike the ground w/your mid foot, Drive
the arms, etc.)
 Basic Sprint ideas

M-W or M-W-F
Dynamic/Mobility
4-5 reps of 40-60m @ full speed w/ full recovery in between
(Add 20m fly in for 40m, 10m fly in for 60m)
Finish w/core

Tu-Thurs
Dynamic/Mobility
Core Strength
Plyometrics
Static Stretch
No official practice until
December 14 th

So What now???
 Here’s a few things you can do

1.) Join Coach Smith’s Core Training Sessions to give you some cardiovascular & core strength work

2.) Find a park or track where you can perform the dynamic drills & some basic sprint work 2-3 times a week

3.) Get plenty of rest and fluids

4.)
Prepare like you will be competing each week

5.) Stay
healthy!