We have previously covered some of the benefits of sprinting. Today we will be covering some sprint-based exercises that you can incorporate into your existing workout plans, and general workout plans that revolve around sprinting.
Regardless of if you are doing a few sets or an entire workout plan, remember that you need to warm up! There is not only one way to warm-up, but there are of course several that can be recommended. Slow cardio is a great option. That includes jump roping, slow-jogging, slowly swimming, walking, and any other cardio activities that can be eased into. Anything for 4-5 minutes is enough time to get into a prepared state. You can supplement this with stretches.
Next, you will want to get into some light muscle-specific exercises if you really want to ready your muscles and hone your reaction time. Target your thighs, your calves, and your hamstrings with specific movements. Exercises that focus on several areas at once are also helpful. For example lunges, body squats, calf raises, skips, jumping jacks, and leg kicks are all great for this.
There are multiple exercises that can be added standalone into an already standing workout regimen, though you may start with one it is easier to add in extra running workouts. Once you are prepared for sprints and warmed up, you can add in more “sets” or other exercises. We will be going over some general exercises below, but there is a way to use them when building a plan.
You should aim to use one or two short distance sprints several times, then a medium-high intensity, longer-distance exercise, punctuated by a medium distance at full effort. After you have done this, you can walk for several minutes, or jog if you choose, to cool down, which is very important. This is just a preview of the many options, but it is important to make sure you are exercising properly.
- 40 Meter Dash – Sprint 4 Sets at maximum effort. You will want to wait 1 ½ – 2 minutes between each set, and give yourself a minute of walking and 3-4 minutes of rest after completing all of them before beginning another exercise.
This represent the exercise done at full intensity, and traditional regimens (as mentioned above) have a general structure and outline that they normally follow. A high-intensity exercise or two is followed by cooldown periods in between each set followed by longer ones during each exercise. During these you can walk for some of the time and rest the remainder. But if you can, remaining moving will make sure you remain limber and stay motivated physically. This can be followed by a longer-distance lower-intensity set, then a high-intensity exercise that is more a middle ground, mainly used for building up endurance. By running 40 meters 3 times, then 400 meters once, then ending with 100 meters full intensity, you allow yourself to give 100% when you need to and get a good workout the entire time.