The Benefits of Adding Resisted Sprints to Your Routine
Banded resisted sprints are a form of sprint training where athletes run while tethered to a resistance band. This band provides external resistance, which makes it more slightly more difficult for the athlete to accelerate. The science behind banded resisted sprints revolves around the principles of resistance training, biomechanics, and neuromuscular adaptation.
The key is to find a balance between resistance that challenges the athlete without compromising sprint mechanics and slowing the athlete down too much. The biggest mistake we notice is athletes using too much resistance and/or sprinting too far affecting their sprinting mechanics.
1st! Ensure athlete understands proper sprint mechanics. Remember: if the band or external implement alters the athlete's running mechanics negatively, we've then taken steps backward.
Guidelines for Selecting Resistance:
Optimal Resistance Range (10-20% of Bodyweight)
Research suggests that using a resistance equivalent to 10-20% of the athlete’s body weight is ideal for improving sprint acceleration and power without severely altering mechanics. This resistance typically slows the athlete down by 10-20% of their maximum unresisted sprint speed.
For example, if an athlete weighs 70 kg (154 lbs), the ideal resistance range would be between 7-14 kg (15-30 lbs).
Focus on Acceleration (Higher Resistance: 15-20%)
When the goal is to enhance the acceleration phase of the sprint (the first 10-20 meters), a slightly higher resistance, around 15-20% of bodyweight, can be used. This resistance will slow the athlete down more but will specifically target the power needed to push off the ground and improve explosiveness.
Focus on Max Speed Development (Lower Resistance: 10-15%)
For improving max speed mechanics and sprint technique, lighter resistance, around 10-15% of bodyweight, is more appropriate. This allows the athlete to maintain better sprinting posture and stride mechanics while still applying additional force.
Sprint Length and Resistance
Shorter resisted sprints (10-20 meters) should typically use higher resistance, focusing on power and acceleration.
Longer resisted sprints (20-40 meters) should use lighter resistance to avoid excessive slowing of the athlete and ensure they can maintain near-ideal sprint mechanics.
Equpiment used:
Besides using bands, we'll also use specialized equipment like the Ohm Run seen above and below which allows us to track load, mph, peak and ave Power.
Another favorite is the Vertimax, that also allows for a lot of creativity in our programming.
For groups, team training, bands are the go-to!!!
Main Benefits:
Increased Strength and Power: Resisted sprints enhance lower body strength
Improved Acceleration: The added resistance challenges the body to work harder during the initial sprint phases, forcing the athlete to PUSH into the ground more improving overall acceleration.
Enhanced Running Mechanics: The resistance forces athletes to focus on proper sprint form, including knee drive and arm action/swing, which helps refine technique.
Boosted Cardiovascular Fitness: Performing resisted sprints at high intensity can significantly improve cardiovascular endurance and overall stamina.
Greater Muscle Activation: The resistance bands activate more muscle fibers during each stride, leading to stronger and faster muscles over time.
Injury Prevention: By strengthening key muscles used in sprinting, banded sprints can reduce the risk of common injuries such as hamstring strains or knee issues.
Progressive Overload: Adding resistance allows athletes to progressively increase their training load, which promotes continuous improvement in speed and power.
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