🔥SPRINTING TRAINING EFFECTIVETY ✅
✳️ Do you play a sport that requires you to be fast, or your personal goal is just to run faster? The typical training done for sprinting may not be the right thing to do based on some new research. This research shows us that the old method of focusing on quads may not be as beneficial as once thought.
This research looked at the mechanics of running at 4 different speeds each progressively higher than the next. They found that as max you reach a certain speed, how fast you can cycle through hip extension and flexion was more important for speed than how big your stride was. This was due to the decrease in contact tie and vertical impulse with faster speeds. Inversely related we see the stride frequency increase as the stride length begins to taper off.
They also looked at a force production of different muscles mainly the hip flexors, glutes, hamstrings, and quads. They found that the quads maintain a relative peak force throughout all the speeds. On the other hand, the psoas (hip flexor) as well as the hamstring increase drastically at the top speeds. This shows us that the muscles that dictate top speed will be the hamstrings and the hip flexors. (Dorn, T W et al 2012).
This research is further supported by (Russell S. et all 2005) who looked at the effect of hip flexor training on the 40-yard dash, and shuffle and found a significant improvement in both. The take away from this is, to run faster, you need to train your QUADS, Hamstrings and hip flexors. The Psoas and hamstrings with high velocity style training to improve rate coding. But don’t forget the glutes and calves, glutes will be helping you get to the top speed and initial take off.