6 Drills SCIENTIFICALLY SHOWN To Make You Faster
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- Опубликовано: 5 июн 2024
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REFERENCES
1. Temporal evaluation of sprint bounding in sprinters and jumpers (www.researchgate.net/publicat...)
2. The Effects of Plyometric Training on Sprint Performance: A Meta-Analysis
(www.researchgate.net/publicat...)
3. Effects of Plyometric Training on Sprint Running Performance in Boys Aged 9-12 Years (www.ncbi.nlm.nih.gov/pmc/arti...)
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TIMESTAMPS
00:00 Bounds
01:02 A Meta-Analysis
01:24 Skipping For Distance
01:51 Horizontal Jumps
2:57 Squat Jumps
03:23 Counter Movement Jumps 
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This is great. Can you provide sets and reps for each exercise? It's great to know how often per week to do them, but it would also be helpful to identify which ones to group together or the proper sequence.
This was part of my routine before competing in the Olympic Games.
Awesome. Backed by science and Olympians.
🤣🤣😂😂
Thank you for cutting straight to the point I appreciate it
Hey! Please interview Tony Holler! He’s a high school track coach in Illinois at Plainfield North. He will make you faster and more knowledgeable, I promise. This guy has one of the best overall track systems called “Feed the Cats”. You’ll love your convo with him!
Thank you for the advice i just started track and there is someone I want to be faster than
I just watch cause I enjoy your informative detailed content it’s entertaining always learning something new
I love skipping! (When there's no ice on the sidewalk)😃
Great stuff, really enjoyed this quick but super informative video!
Thanks man! Kept it brief this time but glad it was still informative.
So helpful
In my workouts, there's mainly a lot of plyometric movements in it. Torches fat fast, and it improves athletic performance.
Great choice, just need to be careful because its very taxing on the body
@@TheSprintProject_ I mainly run them no more than 20 minutes. Tabata training is so tough to do. It helps that my cardiovascular fitness is excellent and I lost 25 pounds within the past 2 years. Helps out a lot when I’m around 130 instead of hovering around 155 training like that. Still, it’s hard to do them. Many people cannot handle intense workouts like that. Some of them have no fat on them too and are muscular. Still yet, they have trouble with HIIT workouts. Even world class athletes sometimes have a tough time with tabata workouts.
Thanks for making there very helpful
No problem, glad they're helpful.
Thoughts on the best shoes for running and sprints? Maybe you can make a video on it
One way to reduce the stress during the landing of Horizontal jumps is jumping horizontally up a hill 🐰
Thanks for the content
Thank you for watching!
I love these videos. Cutting edge stuff training for golf clubhead speed. Vertical leap has one of the highest correlations.
Nice crossover! I guess it’s also about time for me to get back to worrying about golf. 😀
Thank you Steve. Honored when another high level coach is watching my videos, especially from another sport.
can you do a video on coordination drills because i cant coordinate my hip flexors and glutes to work in concord for a long time maybe two strides max but i cant go further than that
Great video as always love it
I have been mostly a recreational runner just got interested in Sprinting my first sprinting time was 17 sec on 21 July 2023 , yesterday it went down to 16,17 milisec and i am 42 my goal is to take it down to 11 , your channel helped me alot ...thanks
Very useful
My man shows the data to back up the lesson! 👊 Special request young Ceasar: Anyway you could put together a vid specific to advice for new sprinters? I have 3 of them with one in 7th, 9th and 10th grade...all first year sprinters, about to compete in their first season in track and field!! 😬 They will all three be running 100m, 4x100m and 4x200m. A couple hitches we have hit are in the drive phase, pain in hip flexers and arm movement is awful!! Cannot seem to get the proper technique down, despite even watching your clips showing proper arm movement. As a sprinter 20 years ago, the upper body and arms specifically is what allowed me to dip below 11 sec in the hundo so I'm assuming they genetically are just having a tough time getting it as well?? Idk, which is why I'm asking for help from a super qualified individual like yourself! Thanks and keep producing 5 ⭐️ vids my friend!! Let's Go!! 💪
you must differentiate that those plyometirc jumps work well for beginners (good corelation), but they won't work as well for advanced athletes. And they hardly work for the highest level.
Side note: alternate leg bounding don't work so good. Speed hopping (same leg) works much better but only for improving acceleration.
What is speed hopping
Hey @The Sprint Project could you tell us your 100 or 200m PB's. Such as 100m or 200m sprints.
Great video bro , skips for distance and box 📦 jumps are my favorites for sure. They had a great impact for my sprint times
Thanks bro, two Olympics confirming that it works is epic.
I love your training plans!
how many times should i do these exercises like three times a week?
@@yagachi88212x a week after your sprint sessions
Great vidéo
how can i have full program with number reset for each exercice
THANKS FROM FRANCE
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Hey your videos have really helped me a lot I wasn't able to book a call where else can I talk to you for help?
🔥🔥💯
How can I sign up for the news letter?
Dynamic warm up
hi bro i have a general question for all your sprinting, speed gym drills/training does them work for a soccer player?
They work for anybody who sprints
Tony holler talks about this in his feed the cats protocol
Could you do one for American football players thx
Yes I plan on diving deeper on specific sports, and it looks like Tyreek is close racing either Bromell or Bolt which could be dope to cover.
Hi just wondering what’s the best spike size/inch’s to use for 100m - 200m?
6-7mm
How do we become part of the email (sprint letter)?
@hunter woodhall 1:55 thats tara, also love your vids
She's a beast haha, and thanks man!
Good
Hello, i really apreciate you channel, but i have a question, i have to run a 50m sprint in 7.3, and right now i run it in 9 seconds, i have a 6 months training time. Do you think this is achievable, and if so what should i do in order to achieve it? I already start training and i was wondering if i can do something else too. Thanks in advance!
I honestly recommend growing closer to God and that’ll be the answer to all things. Trust. It’s not the answer you might have been looking for but it will help
Hey, if you have 6 months you can definitely achieve your goal. Like mentioned in the video you can do polymetric,explosive, and other exercises that will improve your speed and mobility. Creating a training schedule will help you get to the goal you want to achieve, it is important to add active rest days into your schedule. Eating right and having good quality sleep is also an important factor which will help determine your success.
Here is a good video to help you design your Workout plan:
ruclips.net/video/-tld0bc0t3k/видео.html
Good luck on your journey!
Well throu hard training i managed to go to 7.29 and i still have 4 months to train
@@traistarumariusionut Lmao good job man
@@traistarumariusionut what did your training look like ?
I love you
for some reason the news letter wont let me sign up, when i type my email and click subscribe, nothing happens.
Hey bro how do I sign up for the letter
TheSprintProject.co
@@TheSprintProject_ that link doesnt work😭
What are your pbs??
Hey since you made a video how to warm up. You should make a video how to cool down
I have seen many drills that increase acceleration but what about top speed?
He had an older video for top speed drills I think
👍
⌚
a note of caution....plyometrics need to be closely monitored when dealing with young people. this is intense training and has been around for a long time. choose your coaches carefully.
I agree plyometrics need to be performed carefully and intelligently.
Every single method is
Can you post more 😢😢😢😢😢
Bro free workout guide does not work
Sorry dude, bounding barefoot will get you injured. Muscles on the bottom foot are delicate thus the reason wearing support/cushion
Our body is really good as adapting, as long as you perform them on a soft surface like grass or turf this will actually strengthen your feet.
Massai warriors jump really high with barefoot, because everyday barefoot.
When you are child always wear shoe when playing outside, that can make injured.
Because feet not adapted in barefoot.
Can you make a soccer video review Alfonso davies
Meta analysis 33, not a coincidence people
Guys and gals listen. If you want to get fast and I mean super fast 💨 , go to the track and train 2-3 hrs straight nonstop sprinting for the event you’re training for, no rest other than 2-3 minute heart rate rest, catch your breath in between reps, drink 6-8 ounces water every 15 minutes, and break every muscle down, and I mean rip/tear those muscles up. CREATE THOSE MICRO TEARS!
For the next 5-7 days you’ll be in the repair and remodel phase. Repairing what your tore and remodeling to make the muscles stronger and more responsive.
In return you’re creating (Type 2 fast twitch muscle fibers.)
You should be very sore for about 4 of those days, and the remaining 2-3 days the soreness begins to leave because muscle strength has came and now new (fibers) are being created.
Note: your body/the muscles you worked on needs to get use to sprinting, running very fast, creating muscle memory.
BTW If you’re not sore the next 3-5 days after your sprint training, you didn’t do anything but waste a track lane. 😂
Now for those of you who are going to put in that work, here’s what will be rewarded to you.
TYPE 2 FAST TWITCH FIBERS!
The more (Type 2 fast twitch fibers) you have the faster you will be.
So it doesn’t matter how good your technique is and look, how much you could squat and bench press, leg press etc... WONT MATTER!
Bodybuilders, worlds strongest man competitors, NFL defensive and offensive lineman don’t win 100M dash events, and there twice, maybe even three times as strong as a sprinter. Why? Because they don’t have the type 2 fast twitch fibers an elite sprinter does.
This is just an example on fiber count.
If person (A) is 5’6” 150lbs and bench presses 275lbs and squats 350lbs, which would be awesome, and have let’s say (100 Type 2 fast twitch fibers), and person (B) is 6’2” 190lbs, bench presses 350lbs, and squats 450lbs, has a longer stride and more power than you, but only has (90 Type 2 fast twitch muscle fibers.) You’ll always be faster than your him/her competition because you have 100 FTMF and he has 90 FTMF. The more fast twitch fibers you have than he/she does the further he/she will be behind you and the closer you are to that big payday. 😂
THESE ARE FACTS!!!
I’d recommend sprinting all out 100M, 150M, or 200M dashes 100% effort non of that 75%, 80% and 90% nonsense. Who’s running 90% at a track meet in the 100M Dash?
Answer, NOBODY, and if they are they won’t finish first, maybe win the prelims. 😂
You have to punish your body.
So all of this crap about technique, drills, bounds whatever will not help you get faster.
It might make your form look prettier and fancy, and have commentators complimenting and applauding your form, but crossing that finish line first in the final with slower fast twitch muscle fibers than your competition, nope it just won’t happen.
Basketball players don’t get better at ball handling by kicking a soccer ball 🤦🏾♂️ , tennis players don’t get better at their serve/swing by throwing a javelin. 🤦🏾♂️ I’m pretty sure someone with common sense is following where I’m going with this.
If you want to get fast, go to the track and sprint, sprint and sprint more all out 100%, and if you want to look pretty while crossing the line first, work on your technique, but will you be faster than (person A) whose technique is garbage, but has more fast twitch fibers than (person B)?
NO!!!
Key factors: Rest a week and 🔁 👈🏾repeat. Diet during the repair and remodel phase, leafy green veggies. 🥬 Gorillas 🦍 get their strength and power from veggies and fruits, not grits, eggs and bacon. 😂 Eat food that grows from the ground people not created in a machine and placed in a box. 😂
Yes I know it’s quicker to cook and cheaper, but not good for you.
The darker the veggies kale 🥬, lettuce, cabbage 🥗 the better, no excessive sugar, no snacks, saturated fat, no sports drinks all water, alkaline water is my recommendation. Veggies 🥗 and 🍣 👈🏾salmon along with some chocolate milk and orange juice the day before race day.
Chocolate milk has nutrients that are very beneficial for sprinters and orange juice will help decrease lactic acid buildup for the 400M sprinters runners period, also 👉🏾beet juice 👈🏾very important.
Now most if not all of you will “NOT” do this because you’re to afraid or it’s too hard, or not as exciting as working on your technique and doing drills, or you’re just all talk no action. You’d rather stick to the easy stuff.
Like a pretty technique along with sexy spikes. 🤦🏾♂️
However, to the one or two of you who will. Gold Medals🏅on the way!
Oh before I go, powerful glutes, hip flexors, adductors, knee flexors training /exercises and a positive mindset will help you dominate the competition, you know all of the things he didn’t mention. 🤦🏾♂️
Don’t forget to keep your toes pointed up when leaving out of the blocks and relax the shoulders. 😂 😂😂
There is no correlation between length of session and benefit per session. There is also no correlation between DOMS and benefit per session.
There is lots of evidence supporting non-maximal effort reps and strength increases. Injury prevention is also a concern, and training at max effort 100% of the time is a great way to get yourself injured.
Also, if you're training only once a week that's really inefficient. Why is it that no Olympians train with this style? Because it doesn't work.
@@Blobbyo25 How do you know olympians haven’t trained this way, how many olympians do you know personally told you this?
Also how do you know what will work and what won’t work for someone?
You seem like the naysayer people stay away from. 🤦🏾♂️
How about this you stick with the bs training method of technique, drills and the weight room, and I’ll stick with the “if you want to get fast and dominate sprint all out method”. Cheetahs 🐆 aren’t the fastest land animals because they jog, 😂 they sprint, all out sprint!
Lionesses are faster than the King Lion, although he’s twice as stronger, bigger and more fearless he’s slower. Why?
Because the female lions do all of the sprinting for food dude! Com’n wake up man, wake up!
Say what you want, but if your competition has more fast twitch fibers than you or anyone following your ridiculous advice they’ll loose every race.
When I was a kid I would sprint on grass with no shoes on, and dominate kids a lot older than me with foot races.
Although they were stronger, taller and could jump higher I still beat them in a foot race, every time!
Why?
Answer: MORE FAST TWITCH FIBERS!
My method works, it’s a 100% fact!
The problem is nobody has put in the effort to actually try this so therefore you don’t believe it’ll work. Everything I stated in my comment is a fact, from the 1 day a week all out sprint session, recovery, to the diet. Anyway continue your way of thinking, but Usain Bolt didn’t have the perfect technique, he had more fast twitch fibers! 🤷🏾♂️ Christian Coleman doesn’t have the perfect technique, not even close, nor does he have the super muscular sprint physique, but he literally dominates every race. Why is that?
MORE FAST TWITCH FIBERS! ✌🏾
Your sadly mistaken and make far too many generalizations to be helpful.
@@tracksuperstar It is not up to me to provide evidence to back up YOUR claim. If you know there are Olympians who train once per week for 3 hours, then list them!
Lionesses do not train like you do, they do sprint all out, but many times a week! And it is also not due to MORE fast twitch muscle fibres, it is due to more SPECIFIC muscle fibres - that is why you could run faster than people who can jump higher than you. Their muscles were more specific for jumping and yours for running.
There is only so much hypertrophy the body can achieve from one session. It is the recovery from workouts which causes your muscles to develop, not the workouts themselves. It is therefore logical to maximise the amount of time your body spends repairing muscle fibres (and muscle soreness does not correspond to muscle repair, go and read the literature on that).
You're correct that running on grass barefoot is a great idea, and everyone should incorporate barefoot exercise (proven by many studies to have beneficial effects in performance). Weak feet means weak transfer of power to the floor, we're only as strong as our weakest link.
But your training plan is still wrong. Also you can't just say that something is 100% fact, you actually have to prove that.
@@teweszilliax Not sadly mistaken. You’re just to lazy to do this, or it’s to direct, and not as cute as doing drills and working on techniques.
What I stated was all facts, from the training, the week long rest period, the diet, the muscles that a sprinter needs to help obliterate competition, personal records etc…
If you really think that stupid drills and techniques are going to help you run faster and lower your times drastically keep dreaming. 💭
The drills and techniques might help with .005 thousandths of a second, maybe a lousy hundredths of a second, but will you actually be running a faster MPH (miles per hour) than someone who has more fast twitch muscle fibers, and drastically decreasing your times?
NO!
You have to develop/create fast twitch muscle fibers weekly, and also have more than (Person B) like I stated earlier.
These are facts dude. 🤦🏾♂️
Glutes and quads are two of the main key muscles that assist with the fast twitch muscle fibers you’ve created which is why sprinters glutes look like a big bubble. I should be charging you for this information. There’s another secret I know as well and it works, all facts with proof.
If you want the secret you have to pay me.💰 Here’s a video for you to watch, seriously doubt you’ll be convinced, but that’s on you.
ruclips.net/video/ICblyjB6ErM/видео.html
BTW if you’re always working on techniques and doing drills, and never sprinting which creates speed and shreds fat I might say, how does one get faster? 🤔
Why is it that when a sprinter launches out of the starting blocks, he/she is still accelerating even at 60M, some sprinters are still in the acceleration zone while others are burnt 🥵 out?!
Answer: MORE FAST TWITCH MUSCLE FIBERS THAN THEIR COMPETITION, NOT A BETTER TECHNIQUE as most have a good techniques.
Some sprinters are already behind the competition with no hope of catching up at 30 meters or so. Why?
Not enough FTMF!
Looks like I’m right again. 🤷🏾♂️
Cree que Jesucristo murió en la cruz por tus pecados y resucitó de entre los muertos tres días después y arrepiéntete del pecado. El juicio está llegando a este mundo. También arrepiéntete constantemente. Jesús vendrá pronto. En cualquier momento puedes morir y si no estás bien con Cristo, te irías al infierno. Si murieras ahora mismo, ¿irías al cielo o al infierno?
drills ? really ? ever hear of intervals ? if you dont have the speed drills aint taking its place
nerd
Believe Jesus Christ died on the cross for your sins and rose from the dead three days later and repent of sin. Judgement is coming to this world. Also repent consistently. Jesus is coming soon. At any moment you can die and if your not right with Christ you would go to hell. If you died right now would you go to heaven or hell