Sprinters' Corner

“Speed is a tough but obtainable athletic development to achieve.” Coach Clark

About JCPTF Sprint Core

Official training will start on January 18th 3:30PM-5:30PM (Monday-Friday).  Sprinter's workout schedule will be posted on Sprinters' Corner Page.  Sprinting fast will take time, patience, and being efficient and consistent. 

The sprinting events are 60M Dash, 100M Dash, 200M Dash, 400M Dash, 4x100M Relay, 4x200M Relay, and 4x400M Relay. 

Sprinting is a skill which means you can train your body to be significantly faster. 

Like any skill, it takes practice and time to learn and develop the proper technique.

Sprinting is about applying the maximum amount of force down to the ground.

Click on the link for an example of proper sprint mechanics.

Click the link for the Sprinters Reflections

Jan 31st-Short Sprint/Live Handoffs/Technique/Max Strength

Feb 1st-Plyometrics/Technique/Handoffs/Intro to Long Jump

Feb 2nd-Long Sprint/Curve Training/Technique/Max Strength

Feb 3rd-Plyometrics/Technique/Handoffs/Intro to Long Jump

Feb 4th-Short Sprints/Hill Training/Technique/Max Strength


What Is Speed?

Speed is a scalar quantity that refers to "how fast an object is moving." Speed can be thought of as the rate at which an object covers distance. A fast-moving object has a high speed and covers a relatively large distance in a short amount of time. (Example: Usain Bolt ran 9.58s in 100meters)

Speed is the quickness of movement of a limb, whether this is the legs of a runner or the arm of the shot putter. Speed is an integral part of every sport and can be expressed as any one-off, or combination of, the following: maximum speed, elastic strength (power) and speed endurance.

What is Acceleration?

Acceleration is a vector quantity that is defined as the rate at which an object changes its velocity. An object is accelerating if it is changing its velocity.

What Is Max Speed?

Maximum speed is the highest rate of speed an athlete can attain. (Example: Usain Bolt max speed is between 60 to 80meters.)

How is speed influenced?

Speed is influenced by the athlete's mobility, force production, strength endurance, and technique.

Energy system for speed

Energy for absolute speed is supplied by the anaerobic alactic pathway. The anaerobic (without oxygen) alactic (without lactate) energy system is best challenged as an athlete approaches top speed between 30 and 60 meters while running at 95% to 100% of maximum. This speed component of anaerobic metabolism lasts for approximately eight seconds and should be trained when no muscle fatigue is present (usually after 24 to 48 hours of rest).

How do we get faster?

  1. Dynamic Movements.
  2. Working on force production (Not more muscle mass)/(F=m*a).
  3. Full Recovery.
  4. Mobility is developed and maintained all year round.
  5. Strength and speed are developed in parallel.
  6. Skill development (technique) is pre-learned, rehearsed and perfected before, during, and after it is done at high-speed levels.
  7. Speed training is performed by using high/sub-high velocity. This will ultimately bring into play the correct neuromuscular pathways and energy sources used.

Speed Is Speed

It is important to remember that the improvement of speed is a complex process that is controlled by the brain and nervous system. For a runner to move more quickly, the leg muscles must contract more quickly, but the brain and nervous systems must learn to control these faster movements efficiently. If you maintain some form of speed training throughout the year, your muscles and nervous system do not lose the feel of moving fast, and the brain will not have to re-learn the proper control patterns later.

“Every action has a opposite or equal reaction.”  Issac Newton

Example of hard post

Wall Drill Hard Post Example

Avoid Stick Your Butt Back In Hard Post

Avoid Stick Your Butt Back In Hard Post(Avoid Break AT The Waist)