Now, the number one goal of any athlete or fitness enthusiast is not to improve performance. The first priority is to not get hurt in training. Once you’ve taken steps to minimize training-related injuries, then the priority becomes improving one’s physique and sports performance. With the above in mind, there are two simple things you can do (if you incorporate sprint training in your workout) to maximize safety by minimizing the risk of suffering a hamstring injury. The first is to eliminate quick starts at the beginning of each sprint. In other words, instead of going from a still position and exploding off the line, simply jog to the line and begin sprinting once you reach the start. Beginning with a pre-jog up to the starting line requires your body to go into a much higher gear, instead of going from nothing to maximal The first priority contractions, which put you at a much is to not get hurt greater risk of straining or tearing a muscle(s). in training. Once If you are training for a specific test, you’ve taken steps which demands that you begin a sprint from the still position, you will need to to minimize trainingtrain specifically for that event with still related injuries, starts. That said, there’s no reason why then the priority you can’t also integrate some jogger upstarts to work on your spreading becomes improving speed while taking strides to minimize one’s physique and hamstring injury. The second training strategy you can sports performance. use to minimize common sprint-related injuries is reduce the amount of sprint training you are doing and substitute it with hill runs or sled pushes and sled drags. Hill sprints are a great way to create hip separation, which can help to improve the length of your stride. When using hill sprints to improve sprint-specific speed, our Performance U approach utilizes 6- to 10-second speed bursts up a hill at an angle of roughly 30 to 40 degrees. Sled pushes, where you are behind a sled with your hands on upright handles pushing forward, is an effective way to improve lower body force production patterns (i.e., strength) that are specific to exploding off of the starting line when sprinting. Sled dragging, where the sled is behind you and you are facing away from it, is another sled training variation that offers the same functional benefits that can have specific carryover to your “quick start” power and speed. When using sled work to improve sprint performance, our Performance U training system calls for dragging or pushing the sled for 25 to 30 yards as fast a s you possibly can, using a load that challenges you on each step throughout the set.
the science
hamstrings are composed of three muscles; the semitendinosus, the semimembranosus and the biceps femoris. Their top attachment or origin is at the ischial tuberosity, which are the sitting bones in the buttocks. Their lower attachment, known as the insertion, is at two points: the tibia, which is the shin bone, and the fibula, which is the calf bone.
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