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Sprint Training

Frequently asked questions about running technique. HSI members answer.
Find out the answers to the following questions:
- Are the arms important in sprinting?
- How do I improve my speed?
- How should my foot hit the ground?
- I have watched you guys, and know that the start is very distinctive. Can you tell me about it?

Michael Johnson's strategy in running 400 meters.
The start is still important even though it's a 400 meters. For me, being a 200- and 400-meter runner, it's important that I don't get in the same aggressive mode as I am in a 200. So I want to get a good reaction but then stay a lot smoother in the 400 - basically, get a good start and establish a pace in the first 100 meters since this is the area where the pace of the entire race is really going to be started.

Speed Training: Arm Action
The arms play a significant, yet overlooked, role in sprinting and speed development. Without specifically and regularly addressing proper arm mechanics within your speed training program, full speed potential will not be realized. Today we will address this issue so that we can continue to make improvements on the athletic field.

Top 10 Speed Training Myths
- You can train hard every day.
- The harder the workout, the better the result.
- Flexibility won’t help you get faster.

Sprint Training for the Developing Athlete
This article is designed for younger athletes who have done little training. It contains the main points of a long term approach.

Training for 400m
The 400m event is a difficult one to prepare for as it requires the meshing together of the training to develop basic sprinting speed with the endurance of 400m specific speed. How to put all aspects together to develop the best performances at the right time is the difficulty.

General Outline of Bruny Surin's Training
This article on Canadian sprinter Bruny Surin's training was originally taken from his website. Training process is described by Michel Portmann, Bruny's personal coach.

Getting It Done In The Zone
Your palms are sweating, your heart is pounding and you feel as if you're going to jump out of your skin. No, your lotto numbers didn't come in. Ed McMahon and Dick Clark have not driven up to your house to give you the 10 million. And, no, this is not an IRS audit. It's mere moments before a track and field starter sends off the 4x100 meter relay. This one event has caused more collective anxiety than all the individual sprint races combined, because of the fine line between a great race, a slow race or a DNF (did not finish). The sprint relay gives the coach the "Penthouse to the Outhouse" (and vice versa) experience because no matter how hard you've practiced, the unexpected seems to be the order of the day.

The Stick Drill
An Effective Tool for Improving Stride Frequency, Rhythm or Stride Length

Teaching the Beginner Sprinter the Block Start
Align the blocks in the direction of the sprint start in your lane. To begin, place the starting blocks one-foot length from the starting line. The front pedal is two feet length from the starting line. Next, place the rear pedal three feet lengths from the starting line or place the front pedal one and one-half to two feet lengths from the starting line. Place the rear pedal two and one-half to three feet lengths from the starting line. Both hands and fingertips are placed on the track behind the starting line.

A General Workout for Sprinters
The following workout is for hurdlers, sprinters and sprinters who run 400 meters.
To be a sprinter, you have to train like a sprinter. You should work on the areas that improve and develop the phases of sprinting.

SPRINTS: Periodization
Periodization is the ability of the coach and athlete to organize your season to reach an optimal performance at the right moment. This involves introducing the athlete to levels of stress and recovery that will enable them to hit their best effort with the lowest potential for illness or injury.

Sprinter Training Program
Sprinting is a very difficult combination of aggression, relaxation, technique, and efficiency. The 100 meters is sometimes labeled as the easiest most complicated event in sport! And contrasting bodybuilding, gaining too much size can become a negative. Generally speaking world-class sprinters are not that large, anywhere from 155-180lbs. In fact, what's interesting is that some sprinters do not lift weights at all! But for those of us who aren't as genetically gifted, the ultimate goal is having incredible strength to weight ratios, lean body mass, and a well developed CNS (central nervous system) for a fast reaction and the ability to explode on command.

Improving Your Start For Sprinters
Having an effective start is a critical part of the short sprints. In this article, I will explain the start, exercises that will improve your start, and a variety of other technical aspects that go along with it.

Clyde Hart coach to Michael Johnson and Jeremy Wariner. Part 1.
Clyde Hart can stake a claim to being the greatest 400m coach of all time.
He has guided Michael Johnson and Jeremy Wariner to the top but there is far more to the man than that. He has worked with a 3min 50sec miler and 1min 44sec 800m runner. On top of that the man from Baylor is always fun to listen to.

Clyde Hart coach to Michael Johnson and Jeremy Wariner. Part 2.

Clyde Hart coach to Michael Johnson and Jeremy Wariner. Part 3.

Clyde Hart coach to Michael Johnson and Jeremy Wariner. Part 4.

"An hour before start" by Valery Borzov
This article, condensed from the original text, is from the vault of Legkaya Atletika (1979), and is the great Russian sprint champion’s account of his own mental preparation prior to a race.

Complete Speed Training

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