hey guys i am looking for a legit sprint work out for the summer i broke my back in the winter and i am looking to get my speed up i am training for the 100 m dash and pole vault if yall have any suggestions please let me know

Have you been cleared to resume normal activity?

how'd you break it?

yea i am cleared. i broke it pole vaulting

Does your track team do summer workouts, or do you have access to your track coach?

yea we are suppose to but my coach isnt making one out for this summer

Did anyone video tape it? That would be awesome to post up on here.

Try and find a local track club. You're probably going to need help with your running mechanics, after such an accident.

The key to running fast is to run fast.


You can do bleacher drills, start on the bottom bleacher on your "RIGHT LEG ONLY" and hop all the way up on your right leg only either to the top until failure preferable failure, then go back to the bottom of the bleachers and switch legs and do it again "USING ONLY YOUR LEFT LEG THIS TIME" and hop all the way to the top on your left leg only. then go back to the bottom again and using both legs this time hop all the way to failure but skip every other bleacher. so lets say they are numbered 1-20 if you start on 1 then you should be jumping over #2 landing on #3 then 5,7,9 so on and so fourth till failure.
These drills are very hard and will test your heart do 2 whole sets so you should do your rith leg twice, your left leg twice and then both legs wtice.

As soon as you get done with those drills you need to do these once you catch your breath. This drill will help your brain react faster thus improving your mech. speed. This is simple but hard to do, all you do is run the steps next to the bleachers You need to do 3 sets and what you are doing is hitting every single step on the way up staying on your tip toes and pumping your arms as fast as you can the whole time all the way to the top of the bleachers no matter what. Don't worry about bringing your knees up very high just get your feet to the next step as quickly as you can.

Once again after you catch your breath Run 40s but aim for a fast pace and time yourself and try to be consistant do about 10 sets


If you have any question just ask.

yea i did get it taped but i lost it

BUMP

That sounds like agony tree33. Is that what Ron Paul used to do or sum10?

Running bleachers suck ass. Did it twice at my university during the Summer, legs were way more sore from that than any kind of squat workout.

The key to running fast is good mechanics and good force transfer to the ground via increased power. All the training in the world won't help much if his running mechanics suck. The way most people run actually makes them slower, and holds them back. Getting good running mechanics alone can improve a 100m time by 2-3 tenths of a second.

definately my 55 time droppped .3 seconds because i worked on my mechanics

Try the HIIT program. Just google it and you will get it. You do intervals of sprinting and jogging for 30 seconds apiece, and it gradually increases by like a minute daily. Check it out, it's pretty easy in the beginning, but then gets much much worse.

Did you ever try this?????????????

no i didnt my college locks up the track for the summer

So you gonna start training now or what?