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Sprinting Speed

Sprinting speed can be developed in a number of ways:
  • Towing - the athlete is towed behind a motor cycle at a speed of 0.1 to 0.3 secs faster that the athlete's best for a rolling 30m. This pace is held for 20m to 30m following a gradual build up to max speed over 60m to 70m

  • Elastic Pull - two tubular elastic ropes are attached to the athlete - two coaches, positioned forward and to each side of the athlete, extend the elastic to full stretch and the athlete is virtually catapulted over the first 10m from a standing of crouched start

I am sure you can appreciate the potential dangers with these two methods.

Downhill sprinting is a safer alternative to developing sprinting speed. A hill with a maximum of a 15° decline is most suitable. Use 40m to 60m to build up to full speed and then maintain the speed for a further 30m. A session could comprise of 2 to 3 sets of 3 to 6 repetitions. The difficulty with this method is to find a suitable hill with a safe surface.

Over speed work could be carried out on the track when there are prevailing strong winds - run with the wind behind you.

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