Sprint ability help

sicko · 02-23-2006, 08:51 PM

Hello people
I have been playing for my National Tennis team for 10 years until I stopped to join the compulsory army in my country.I used to be very good and quick in sprinting and jumping ability.(tests in sport science)

Nowadays (finished the army) I felt a bit slow and weak. I did the tests and it was a disaster. Extremely slow and my jumping ability was worst than ever. I do workout although what kind of program shall I follow in order to become explosive and quick as possible again. Will heavy heavy weights give me explosiveness for sprinting? I used to do low resistance many repetitions program and created and nice body shape but I got too weak and i think this is the reason why i became slow. Can i fix that? I started changing my repetitions from 12 10 10 10 to 10 8 6 4. I really want to gain some strength but also maintain my physique.

thank you

**Dale Mabry** · 02-23-2006, 09:53 PM

Sprint more, you got bad at sprinting by not sprinting. Most armed services stress long distance running, which works against sprinting.

only1kaejae · 02-24-2006, 11:14 PM

I totally agree with Dale Mabry, me being a track and field star myself. Just try adding sprints into your leg workout routine, so you won't lose your physique.

sicko · 02-25-2006, 09:47 PM

so (including heavy training)I started doing HIIT with 30 secs sprint and 30 secs jog. For 15-20 mins. I can really feel my legs pumped when I finish and my heart pumping.
I suppose this a correct approach isnt it

Quote:

Originally Posted by only1kaejae

I totally agree with Dale Mabry, me being a track and field star myself. Just try adding sprints into your leg workout routine, so you won't lose your physique.

only1kaejae · 03-11-2006, 10:27 PM

yes, you have it right so far. But, you also need to remember to do a light cool down (after sprinting), so you won't work your heart to death.

**Dale Mabry** · 03-11-2006, 11:09 PM

I would do less than 30 seconds if this is for tennis. What specific measures are you trying to improve? 30 seconds of sprinting would not be very tennis specific. A more tennis specific drill would be sprinting with constant changes of direction for about 20 seconds. The pro-agility drill would prolly be the most specific popular drill.

**P-funk** · 03-12-2006, 06:45 AM

the t-drill would also be good one.

**Dale Mabry** · 03-12-2006, 08:13 AM

Quote:

Originally Posted by P-funk

the t-drill would also be good one.

Yeah, all of the box drills would be great as well.

Incognegro · 03-12-2006, 09:37 PM

I know this will sound silly but:

Full cold street wear (pants, boots, heavy hoody, maybe a backpack w/ some stuff in it.

Wear it and lay down on your back facing away from the distance that you will spring up and run towards (30 so yards.) Lay down spring up and sprint those 30 yards. Lay flat down on your stomach facing the way your going to run back, jump up and sprint hard back to starting point. Lay back down on your back facing away and repeat. Silly but effective (at least to me).

J

02-23-2006, 08:51 PM	#1
sicko Registered User Join Date: Jan 2005 Posts: 114 Photos: 1	Sprint ability help Hello people I have been playing for my National Tennis team for 10 years until I stopped to join the compulsory army in my country.I used to be very good and quick in sprinting and jumping ability.(tests in sport science) Nowadays (finished the army) I felt a bit slow and weak. I did the tests and it was a disaster. Extremely slow and my jumping ability was worst than ever. I do workout although what kind of program shall I follow in order to become explosive and quick as possible again. Will heavy heavy weights give me explosiveness for sprinting? I used to do low resistance many repetitions program and created and nice body shape but I got too weak and i think this is the reason why i became slow. Can i fix that? I started changing my repetitions from 12 10 10 10 to 10 8 6 4. I really want to gain some strength but also maintain my physique. thank you

02-23-2006, 09:53 PM	#2
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,883 Photos: 10	Sprint more, you got bad at sprinting by not sprinting. Most armed services stress long distance running, which works against sprinting.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

02-24-2006, 11:14 PM	#3
only1kaejae Registered User Join Date: Dec 2005 Posts: 4	I totally agree with Dale Mabry, me being a track and field star myself. Just try adding sprints into your leg workout routine, so you won't lose your physique.
only1kaejae Registered User Join Date: Dec 2005 Posts: 4

03-11-2006, 10:27 PM	#5
only1kaejae Registered User Join Date: Dec 2005 Posts: 4	yes, you have it right so far. But, you also need to remember to do a light cool down (after sprinting), so you won't work your heart to death.
only1kaejae Registered User Join Date: Dec 2005 Posts: 4

03-11-2006, 11:09 PM	#6
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,883 Photos: 10	I would do less than 30 seconds if this is for tennis. What specific measures are you trying to improve? 30 seconds of sprinting would not be very tennis specific. A more tennis specific drill would be sprinting with constant changes of direction for about 20 seconds. The pro-agility drill would prolly be the most specific popular drill.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-12-2006, 06:45 AM	#7
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,645	the t-drill would also be good one.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-12-2006, 09:37 PM	#9
Incognegro SFR Bike Crew Join Date: Aug 2005 Location: South FL Posts: 360	I know this will sound silly but: Full cold street wear (pants, boots, heavy hoody, maybe a backpack w/ some stuff in it. Wear it and lay down on your back facing away from the distance that you will spring up and run towards (30 so yards.) Lay down spring up and sprint those 30 yards. Lay flat down on your stomach facing the way your going to run back, jump up and sprint hard back to starting point. Lay back down on your back facing away and repeat. Silly but effective (at least to me). J
	My New Journal For 2006, Please Comment! I work too hard in the gym to stifle my results by eating shit. Thanks fufu.

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