The Ref Stop

Improving my sprint speed

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Declan

Active Member
Unfortunately I again failed the sprints on the level 4 test again. Admittedly I'm not a natural sprinter and its always been a weakness but I'm convinced my technique and possibly some of the training I'm doing needs adjusting.

Is there anywhere I can remedy my technique?

Also is there any particular exercises I should be doing and where can I find some pointers?

Any help greatly appreciated
 
The Ref Stop
Declan said:
Unfortunately I again failed the sprints on the level 4 test again. Admittedly I'm not a natural sprinter and its always been a weakness but I'm convinced my technique and possibly some of the training I'm doing needs adjusting.

Is there anywhere I can remedy my technique?

Also is there any particular exercises I should be doing and where can I find some pointers?

Any help greatly appreciated
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Were you at Windsor?
If not, what was the pass rate like at your venue. I'm used to seeing everyone passing, but we had 30 or 40% fail the sprints and I was surprised to see bodies lying around the track as I sweated out my shuttles. Vomiting, cramp, sciatica, stomach pains.... was like a war scene!
Obvs a big difference between June and August pass rates as I left it late this year

I can't advise on improving I'm afraid. But I'll be giving the same thing some research as I felt I made a mess of my sprints despite my 4/5 pass
 
Unfortunately there's no easy way to improve sprinting speed, if there was professional footballers who are slow wouldn't be. There are things you can do to help, such as hill sprints as @JamesL has suggested, and you can target muscles like quads, but ultimately a naturally slow sprinter will always be a slow printer.
 
RustyRef said:
Unfortunately there's no easy way to improve sprinting speed, if there was professional footballers who are slow wouldn't be. There are things you can do to help, such as hill sprints as @JamesL has suggested, and you can target muscles like quads, but ultimately a naturally slow sprinter will always be a slow printer.
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But a slow sprinter with poor technique can surely be made faster with better technique? Or at least fast enough.

I'd get on YouTube and have a hunt for some quick tips to start. I know that using your arms effectively can be a quick boost.
 
If you aren't - train with somebody as they will give you an indication where you need to improve. It maybe you take too long to get up to speed sprinting, so you need to work harder at the first 5/8 yards.
 
Viridis1886 said:
But a slow sprinter with poor technique can surely be made faster with better technique? Or at least fast enough.

I'd get on YouTube and have a hunt for some quick tips to start. I know that using your arms effectively can be a quick boost.
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Yes if it is down to poor technique, but some people are just naturally slow and might not be able to improve. There are lots of pro footballers who would have had much better careers if they were faster, and the coaches would have done all they can to make them faster.
 
es1 said:
Get a coach, seriously
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This ^^.

Naturally slow/poor sprinter or not, anybody can clip a second or so off their time over a short distance sprint.

Arm technique and foot placement are key over the first 6-7 yards after which you need reasonably high lift whilst concentrating on what is known in the athletics coaching business as "front foot strike".

I can't teach you that online mate (nor can any coach) but it would only take a few days to be coached to a level of improvement that could be the difference between pass and fail next time. Up to you. 👍
 
Kes said:
anybody can clip a second or so off their time
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Hmmm... I'm not sure about this
Unless the candidate is overweight or has a significant fitness issue, I don't think anyone could improve by a full second over 40m
There was a L3 on Sunday who was a full second faster than me.... and he was like a rocket. A totally different league

AI has this to say....

1754400977941.png

1754401015415.png
 
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Big Cat said:
Hmmm... I'm not sure about this
Unless the candidate is overweight or has a significant fitness issue, I don't think anyone could improve by a full second over 40m

AI has this to say....

View attachment 8257

View attachment 8258
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Well I am BC!! :D

As it alludes to in your AI quote above, vital time (a second at least) can be lost to poor initial starting technique from a standing or squatting start. Fluidity and acceleration can be achieved by working on the sprinters posture through the first 20 metres and beyond including how the arms are moved. (Short levers for speed).

I know all this as a former (level 2) athletics coach.

Obviously, every individual is different but just cos ye cannit make yaself gan any faster doesn't mean wor Declan cannit with the right coaching. ;):p
 
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