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IMPROVE SPRINTS

Hicks et al in April 2020 illustrated components of the sprint that helps guide coaches and clinicians to improve sprinting. There are 2 key phases of sprint: acceleration and maximum velocity. The athlete primarily produces horizontal force in the acceleration phase while primarily vertical force is needed at maximum velocity. They found that the whole spectrum of exercises ranging from low-velocity high-force resistance to high-velocity low-force resistance will help specific phases of the sprint. Force-dominant exercises (heavy sled pulls, resisted sprinting, and prowler marches) will help the initial acceleration phase. Power-dominant exercises (jump squat [with resistance range from 0% of 1RM to 30-45% of bench press 1RM in the bench press throw and 70-80% 1RM snatch or clean], resisted sprinting, sprinting at max speed, jump squats with trap bar, horizontal bounding, and assisted sprinting) will help the remainder of the of a moderate velocity acceleration phase. Lastly, the velocity-dominant exercise (assisted vertical jumps using elastic bands, assisted horizontal squat jump, and plyometrics [bounding, drop jumps, reactive jumps]) will maintain force application at maximum velocity. One common sprinting error is premature body transition from horizontal to vertical


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