Anaerobic Training
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Plyometrics
Plyometric training is any training that initiates a stretch shortening cycle. Low level plyometrics consist of things like;
- 2 hops
In 2 hops, the athlete is looking bounce off the ground in a small movement. 2 hops uses a stiff knee and hip joint. The ankle is moving up and down to create an upward motion creating the athletes 'bounce'.
- Pogo hops
Pogo hops both single leg and double leg are both look for bounce and elastic contractions. Pogo hops are simply an up and down motion created by the dorsi flexion of the foot against the ground creating height.
- Skipping
Skipping uses this similar idea of bounce and being able to generate pop Being able to skip at a reasonably fast rate and bouncing over a rope, also promotes pop and explosive action which can be replicated into a run.
Some advanced Plyometrics that can be applied to sprinting are;
- Box Jumps
Jumping up onto a box and then back down, changing heights of box's can be a more interesting way to train this. Box jumps, promote explosive action which is very important in Sprinting, used mainly in the beginning of the run.
- Hurdle Jumps
Jumping over an object about waist height and then landing on your feet, again helps to train explosive action.
- Death Jumps
Jumping down from a height into a squat, helps to build resilience to impact, and also helps to strengthen the leg muscles.
All plyometrics are using and developing Elastic Power within the muscles.
Plyometric training is any training that initiates a stretch shortening cycle. Low level plyometrics consist of things like;
- 2 hops
In 2 hops, the athlete is looking bounce off the ground in a small movement. 2 hops uses a stiff knee and hip joint. The ankle is moving up and down to create an upward motion creating the athletes 'bounce'.
- Pogo hops
Pogo hops both single leg and double leg are both look for bounce and elastic contractions. Pogo hops are simply an up and down motion created by the dorsi flexion of the foot against the ground creating height.
- Skipping
Skipping uses this similar idea of bounce and being able to generate pop Being able to skip at a reasonably fast rate and bouncing over a rope, also promotes pop and explosive action which can be replicated into a run.
Some advanced Plyometrics that can be applied to sprinting are;
- Box Jumps
Jumping up onto a box and then back down, changing heights of box's can be a more interesting way to train this. Box jumps, promote explosive action which is very important in Sprinting, used mainly in the beginning of the run.
- Hurdle Jumps
Jumping over an object about waist height and then landing on your feet, again helps to train explosive action.
- Death Jumps
Jumping down from a height into a squat, helps to build resilience to impact, and also helps to strengthen the leg muscles.
All plyometrics are using and developing Elastic Power within the muscles.
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Developing Power through Weight and Resistance Training
Power can be developed through weight trainings as it builds on not only the explosive power of the legs but the coordination of the legs. Resistive training, trains elastic power through the muscles, which is speed at which the muscle can contract and this helps for a fast turn over rate in sprinting.
Activities that develop power through resistance training are;
- Throwing a Medball
Medballs throws are used to simulate the motion out of the blocks, the athlete almost throwing themselves out of the blocks.the best throw for this is between the legs, down into a squat and an explosion of the hips and gluteus to attain power.
- Thera band work
Thera bands are used to engage certain muscles, for example, doing crabs walks, will engage an athletes gluteus and hips, as a force is applied against the side ways motion.
Activities that develop power through weights training are;
- Squats
Squats are used to train and develop the strength of the gluteus and quadriceps, cresting more power in the explosive stage of the sprint.
- Dead lifts
Dead lifts are used to train quadriceps, gluteus, lower back and in small amounts hamstrings, the explosive nature of dead lifting helps with the start from the blocks in sprinting.
- Clean and Snatch
Cleans and snatches are used again to train explosive movements of the gluteus and hips. They are to be completed by more advanced athletes as the movement is more complicated.
Power can be developed through weight trainings as it builds on not only the explosive power of the legs but the coordination of the legs. Resistive training, trains elastic power through the muscles, which is speed at which the muscle can contract and this helps for a fast turn over rate in sprinting.
Activities that develop power through resistance training are;
- Throwing a Medball
Medballs throws are used to simulate the motion out of the blocks, the athlete almost throwing themselves out of the blocks.the best throw for this is between the legs, down into a squat and an explosion of the hips and gluteus to attain power.
- Thera band work
Thera bands are used to engage certain muscles, for example, doing crabs walks, will engage an athletes gluteus and hips, as a force is applied against the side ways motion.
Activities that develop power through weights training are;
- Squats
Squats are used to train and develop the strength of the gluteus and quadriceps, cresting more power in the explosive stage of the sprint.
- Dead lifts
Dead lifts are used to train quadriceps, gluteus, lower back and in small amounts hamstrings, the explosive nature of dead lifting helps with the start from the blocks in sprinting.
- Clean and Snatch
Cleans and snatches are used again to train explosive movements of the gluteus and hips. They are to be completed by more advanced athletes as the movement is more complicated.