{"id":12856,"date":"2022-02-21T12:23:00","date_gmt":"2022-02-21T12:23:00","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=12856"},"modified":"2025-03-17T08:42:34","modified_gmt":"2025-03-17T08:42:34","slug":"sprint-training-program-pdf-2022","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2022\/02\/21\/sprint-training-program-pdf-2022\/","title":{"rendered":"Sprint Training Program .pdf [2025]"},"content":{"rendered":"\n

There’s a link to the sprint training .pdf near the bottom of the post<\/strong><\/p>\n\n\n\n

Sprint training isn’t just as easy as running 100m a few times. It can get really technical.<\/p>\n\n\n\n

The type of training you should do, will depend on the equipment you have available.<\/p>\n\n\n\n

Here’s some ideas to get you started<\/p>\n\n\n\n

Disclaimer – Train at your own risk. Always warm up before performing speed and sprint related training.<\/strong><\/p>\n\n\n\n

To steal a phrase from Knees Over Toes Guy – “Strengthen and Lengthen” your muscles. Invest in a foam roller and stretch and massage the muscles your are looking to strengthen on your rest days and after your training session. Dynamic stretching is a good idea before your train, but get warm with some steady state cardio first.<\/p>\n\n\n\n

Sprint Training for Field Sports – Football \/ Rugby \/ Soccer<\/h2>\n\n\n\n

Speed in terms of football etc is often more about changing direction quickly, than having an amazing top speed.<\/p>\n\n\n\n

Look at Messi, Maradona etc – I doubt they’d be great at 100m sprint, but over short distances and moving and changing direction quickly, they’re obviously not too shabby (well, in their prime).<\/p>\n\n\n\n

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Tibilias Anterior & Deceleration for Agility<\/h2>\n\n\n\n

If you want to be fast for a field sport like soccer, you need to be able to decelerate quickly – basically you need to be able to stop and slow down quickly in one direction, to shoot off like a bullet or a Usian Bolt in the opposite direction.<\/p>\n\n\n\n

The Tibilias Anterior is an often forgotten and neglected muscle placed at the front of the shin.<\/p>\n\n\n\n

You can strengthen it directly with a resistance band, or by placing a bag or ankle weight on your foot and “dorsi flexing” your foot – so your toes point upwards.<\/p>\n\n\n\n

https:\/\/www.verywellhealth.com\/exercise-program-to-correct-foot-drop-2696048<\/a><\/p>\n\n\n\n

You can also use a “monkey foot” to attach a dumbbell to your foot, or you can use a resistance band to strap the weight to your foot.<\/p>\n\n\n\n

I like to place the bottom of my left foot, on top of my right foot, and provide resistance that way.<\/p>\n\n\n\n

I’ll sometimes put my foot in the handle of a 6k plastic kettlebell and curl that. Although it’s not particularly safe to do so – so proceed with caution\/at own risk<\/p>\n\n\n\n

You can also use a resistance band, tied to an anchor point and to or around your waist so that you are pulled forward and your hamstrings, glutes and tibilias anterior have to work extra hard eccentrically to slow you down.<\/p>\n\n\n\n

Lateral Speed & Power<\/h2>\n\n\n\n

lateral Speed for changing direction in field sports like football is crucial. Lateral lunges for strength and lateral fast feet work is a great idea.<\/p>\n\n\n\n

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A post shared by Athlete | Training | Coaching (@athleteacademy_)<\/a><\/p><\/div><\/blockquote>