Thread by @KevinE_21

WHY YOU SHOULD BE SPRINTING.

1. LOSE FAT
2. BUILD MUSCLE & TARGET FAST-TWITCH FIBERS
3. IMPROVE ENDURANCE/STAMINA
4. IMPROVE HEART HEALTH
5. INCREASE CIRCULATION
6. BOOST TESTOSTERONE
& MORE...

“How do I get faster?!”
“It feels weird to run full speed!”

STAY TUNED: [THREAD]

As with any sort of training, you must attain a healthy diet in order to perform at optimal levels.

This is probably 100x’s more important when it comes to sprints.

Think of your body as a race car.

If you want that race car to be FAST you need to feed that engine race fuel.

The same way a mechanic diagnoses that race car for any errors...

Is the same way you will treat your body.

To sprint FAST, your goal in training is to eliminate flaws and imperfections.

Will start with one of the most important...
-Dorsiflexion (Toes are pointed upwards, flexing the calf muscle)

•Allows you to apply the maximum force into the ground by landing on the balls of your feet. (When you hear people say “run on your toes”
•Prevents “over striding”

1. Warm-ups

- A-Skips
•Promotes practice of proper knee lift and proper foot strike into the ground.

(These skips also train your hip flexors to fire quickly)

- B-Skips
•Develops foot placement in the proper location.

You always want to land your feet directly under you.

-Butt Kicks: Engage hamstrings and focuses on the recovery phase of the running gait.
-High Knees: Enforces knee lift, engages glutes and accentuates hamstring power.
-Bounds: Develops calf, foot and hamstring power.
-Lunges: Active involves muscle & tendons

Just a few, of you want a full list DM me.

I recommed you make a check list and run through everything that you need for warm-ups and errors you need to fix in your running phases.

So now that the basics are out of the way.

What separates an average sprinter from an elite sprinter?

The amount of force applied to the ground in the most efficient way possible.

( Remember sprint on your TOES the from 1/3 area of your foot. NEVER HEELS. )

2. Train for Strong Feet
-They’re more important than you think...many tendons, ligaments & small muscles reside here.

Exercises:
•Bare-foot walling, jogging, running.
•Sand workouts (beach, volleyball pit, etc).
•Below the knee weight training.

Also stretch & massage feet.

3. Maximizing leg power
-Run “Hips tall”
-Slight forward lean of torso

Again

-Be sure to have your feet land directly below the hips...

If they land in front, you will create the “braking” effect. (Explains itself)

4. ARMS

The faster you pump your arms, the faster your legs move.
-Your hands should never pass your chin & not go too far behind you hips.

Think: “Mouth to hips”

Focus I’m driving the elbows back...
-Your elbows should always be within 2-4 inches of your body at all times.

Another thing,

-NEVER let the hands cross the midline of the body... this can create side to side momentum.

FOCUS EVERYTHING FORWARD AND BACK.

Side to side is NONEXISTENT... forget it exists.

Speaking of forward movement... LOOK FORWARDS AT ALL TIMES.

*SHOCKER*

The body tends follow the direction that your head is turned.

Go to an open area and try jogging/running while looking to the side.

You’ll be running all over the damn place.

AND you’re considerably slower...

Just like the race car you are... you can’t achieve top speed by turning!

Ok, now this is probably the most difficult piece of the puzzle.

5. RELAXATION

Sounds weird right?

“Sprinting full effort, BUT being relaxed? How is that possible?”

RELAX YOUR FACE & the body will follow.

Crazy right?

Look at the Italia athlete vs Great Britain

As with anything, the proof is in the pudding.

GET OUT THERE AND TRAIN.

Bring a couple of friends out and have some FUN.

It will take time to “perfect” the things on this thread...even then, there are a million more things to learn.

This will take time to develop...

I guarantee the best part of being “fast” is the process that it takes to get there.

If you do this right, you can learn A LOT about your mind AND your body.

Keep pushing the limit and it will become the norm.

OVERSTAND this:

No matter how tired, hurt or stressed out you are...

Mind telling you to give up...

KEEP THE MF BALL ROLLING.

This was the biggest & most important lesson I’ve learned from training & competing in sprints.

Feel IMMORTAL to life now.

Without getting too far ahead of my goals for this thread on the Basics of Sprinting...

DM me with any questions or concerns...

Will have a workout website, Instagram, YouTube channel up and running in full swing soon... stay tuned.

More in depth threads in the future...

Also, don’t just train this...

“TRAIN EVERYTHING” -@ellobosalvaje

*drops mic*