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Sample Sprint Workouts - jump and race
There is enormous variety when it comes to designing sprint workouts. To simplify things I have divided sprint training into four primary categories, each with a sample workout. This week, we'll discuss the first two.
#1 Jump Sprints
A jump sprint is a simulation of an attack during a race. In addition to training your technique and ATP energy system, jump sprints help improve your reaction time and leg speed. A 'jump' in a race may be initiated by you, or you may simply be responding to someone else's attack. Jump sprints are great to do with a small group of skaters, but can also be performed alone.
Jump sprints are typically short (5-10 seconds), and must be practiced from a variety of starting speeds. Rest periods are on the order of 2-2.5 minutes.
Sample Workout
Skate at approx. 20 km/hr, then sprint/accelerate with maximum effort for 5 seconds, ease of the gas and slow again to 20 km/hr. Recover 2-3 min, and repeat for a total of 5 jumps.
Then repeat the entire process of 5 repeats beginning from 25-30 km/hr, and then a further 5 jumps starting from 30-35 km/hr (note: these speeds need to be scaled up or down according to ability).
#2 Race Sprints
Race sprints are standing start sprints that require you to accelerate up to peak speed as quickly as possible, and then maintain it for a pre-defined duration or distance. At the international level the top sprinters are the one's who are able to get up to speed the fastest. i.e. the first 100m. These sprint efforts are therefore designed to improve your ability to accelerate.
Repeats can also be performed by starting not from a standstill, but from a gentle glide of a few km/hr.
Sample Workout
Standing start sprint for 200m. Because of the high intensity and duration the rest period is between full 3-5 minutes. Repeats would number anywhere from 5 and 10.
opyright © 2004 Barry Publow. All Rights Reserved.
