Core Development Tools

An Ab wheel can be used to concentrate on the core area. 

A Plank/AB Exercise Pad  can be used to provide comfort to your arms while performing front and side planks.

Pull Up Ab Straps to be used with a pull up bar to do knee ups, leg lifts, and oblique twist.

TRX Suspension Straps to isolate the core and hit from different angles.

Medicine Ball exercises.

BOSU Ball can be used to add balance to exercises.

Stability Ball can also be used to add balance and difficulty to exercises.

Resistance bands and tubing can be used to provide resistance to strengthen the core.

Core Development

A strong core is important for any athlete and especially for sprinters. Core training can be performed on a daily basis or at least 2 to 3 times a week.  One of the best ways to get in a core workout is to do them as a circuit. The circuit should include exercises that target the upper, lower, and cross section of the core area. The circuit can be performed as a timed interval (30 second or 1 minute) for each exercise or as a specific count (25, 50, or 100) for each exercise. There should be a small rest period between each exercise. 

Energy used for each sprint distance

Percentage of energy system used for each sprint distance:

100m              5-10% aerobic       90-95% anaerobic

200m            15-20% aerobic       80-85% anaerobic

400m            30-40% aerobic       60-70% anaerobic

800m            50-60% aerobic       40-50% anaerobic

The Three Energy Systems

There are 3 energy systems that runners have to be aware of and each system has to be trained a specific way.

The 3 energy systems:

ATP – PC (Adenosine Triphosphate Phosphocreatine) or referred to as the Power system (phosphagen)  (non-oxygen dependent) (without oxygen) . Running events lasting 10-30 sec.

Glycolytic system (anaerobic) (non-oxygen dependent) (without oxygen) (dependent on muscle glycogen) (stored carbohydrates). Running events lasting  1-2 min.

Aerobic or Oxidative  system (oxygen dependent) (with oxygen). Running events lasting several minutes to hours.                                                                                 

Explode out of the blocks

Push off hard with front leg to create an exploding movement of the body. The first step of the back leg should reach past the start line. The front leg should be fully extended. Drive the opposite arm of the back leg hard and parallel to the track. The motion of the arm should look like you are trying to shield your eyes from the sun.The body position during this stage should be at 45°.