Part III: Sprint Workout

Most athletes will do some type of sprinting movement while participating in there sports.  But what about athletes like wrestlers or water polo players; should they do sprinting drills?  Absolutely!  If you like to use the term “sports specific training”, then I guess it’s not…..Or is it??

7715635-a-chromeman-off-to-a-fast-startThink about this for a moment; a wrestler has to shoot in for that take down or a water polo player needs to elevate themselves high out of the water for a shot.  These are both extremely explosive movements that we want to recruit as many muscle fibers as possible to get a maximal result.  Sprinting, especially the first couple of steps, is all out power and explosion which propels the weight of the body forward.  I think it is easy to see a correlation and benefit as to why these athletes should supplement sprinting types of workouts.

This is the last installment of a three part series that was filmed at 6am with a variety of Bucknell athletes, including wrestlers and water polo players, who all participated in the same workout.  Per NCAA rules, all summer workouts are voluntary.  This shows great dedication that these athletes have given up some of their summer, not only to stay and train for their upcoming seasons; but to do it at 6am 5 days a week!

The sprinting sequence for this day was a 1:3 work to rest ratio.  Basically that means what ever the average time was for the group, for the distance they sprinted; they would get three times that time for their rest period before they would sprint again.   For example, if they sprinted 10 yards in 2 seconds, they would get 6 seconds rest before the next sprint.

I ran this days sprint workout on the football field and used the yard lines as markers.  They started on the goal line and was instructed to sprint out 10 yards, through the line and then walk back to the 10 yards line and be ready to sprint back 10 yards to the goal line.  They then would get there, rest and I moved to the 20 yard line.  I ran this sequence in 10 yard increments back and forth until I reached the full 100 yards.  The rest times got longer each time as the distance increased.

As you can see, there is nothing fancy or overly complex about this workout.  Good attitudes and a will to improve with a high work ethic, made this workout successful.  Exactly what every athlete should strive for no matter what the workout or challenge is for each training session.

We then did a cool-down with a light jog and walk followed by a old school static stretching session.  Some days we will use jump stretch bands to stretch with as well.

I always pull the athletes in before they leave and tell them my thoughts of that workout and give them information of what the next days workout will consist of.  I want them to be mentally prepared in advance so they can perform to the best of their abilities.  Just like they should mentally prepare for a game or match.

Hope that helps!

To your health,


Twitter Digg Delicious Stumbleupon Technorati Facebook Email

About Jerry Shreck

Division 1 Head Strength Coach at Bucknell University, Specialize In The Art of Injury Prevention Training Techniques God Loving Family Man (Wife-Trina & 2 daughters-Alexis & Aleyda)

No comments yet... Be the first to leave a reply!

Leave a Reply

%d bloggers like this: