bbc.co.uk
Home
TV
Radio
Talk
Where I Live
A-Z Index
BBC Sport Academy
GAMES CHAT PHOTOS QUIZ WIN
BBC Sport You are in: In the Gym: Workouts  

Homepage
In the Gym
Exercises
Workouts
Features
Jargon Guide



Latest Sports News
CBBC
Academy Parent

Get the newsletter
Advanced tasks for speed
Around the Academy:

1. The start
Most sprinters use a special start when they race.

It might feel awkward at first, but if you keep working at it you will get a little faster.


2. Pyramid Sprints
For these sprints, start with a longer distance (e.g. 500m) or time (90 seconds).

And slowly decrease the distance but increase the effort/speed (400m, 300m, 200m, 100m, 50m or 75, 60, 45, 30, 15 seconds).

Then repeat, but this time starting at short speed/time and increasing back up to 500m/75 seconds.


3. Hill and Stair sprints
The number of repetitions depends on ability, size and gradient of slope/stairs.

Start with a couple of sets of three or four.

The rest period is the descent, so this should be very slow. Take 60 seconds rest between the sets.

Technique is very important as both of these tasks put a lot of pressure on the knee joints.

So make sure you have a slow and controlled descent, and careful placing of feet on the climb.


Back to top




BTW BLUEPRINTS ::

Check out all the skills needed to reach the topPhysical skills more for you?

::

Agility

::

Co-ordination

::

Power

::

Speed

::

Stamina

::

Strength

::

MENTAL SKILLS

BLUEPRINT ::
Click here to return to your blueprint
Click here to return to Your Blueprint


^^ Back to top
© BBC Contact us | Help | About us Disclaimer
Football  |  Cricket  |  Tennis  |  Golf  |  Rugby Union  |  Rugby League  |  Athletics  |  Basketball  |  Swimming
Other Sport  |  In the Gym  |  Healthy Eating  |  Treatment Room  |  Your Blueprint  |  Learning Centre