Sprint fitness

RealistSpy

Hello Fellas,

I am back training for the past few weeks. I am only doing sprinting 100 and long jump at the moment. I will go back to triple jump later and I am planing of doing shot putt in IUAA just to see.

Back to the topic I am so unfit at sprinting finding it hard to complete 100m sprint flat without getting real out of breath. I think I hold my breath, well more likely and I am so used to it.

This is affecting my tiredness and advice? I am working on my technics with a video recorder.

Any 100m sprint fitness drill?

helpisontheway

RealistSpy wrote: »

Hello Fellas,

I am back training for the past few weeks. I am only doing sprinting 100 and long jump at the moment. I will go back to triple jump later and I am planing of doing shot putt in IUAA just to see.

Back to the topic I am so unfit at sprinting finding it hard to complete 100m sprint flat without getting real out of breath. I think I hold my breath, well more likely and I am so used to it.

This is affecting my tiredness and advice? I am working on my technics with a video recorder.

Any 100m sprint fitness drill?

Hey,id say anyone giving you advice may need more details than what your providing.How long have you been out of training,your age,weight etc.If you cant sprint 100m id imagine you havent ran in a long time so you would have to just work on your general fitness first in order to be fit enough to train for sprints/jumps etc.Some jogging,conditioning etc.I personally wouldnt advise doing triple jump any time soon or you will be at physio very quickly.

token56

RealistSpy wrote: »

Back to the topic I am so unfit at sprinting finding it hard to complete 100m sprint flat without getting real out of breath. I think I hold my breath, well more likely and I am so used to it.

This is affecting my tiredness and advice? I am working on my technics with a video recorder.

Any 100m sprint fitness drill?

Not a sprinter myself but I know a small bit. As said above if your badly out of breath after 100m sprint your fitness needs to be improved. Some longer runs to just get your overall level of fitness up may help, then focus on the sprint training. If you have been out of training for a while your body will take a while to get back into the swing of things. So I wouldn't go head on into hard training for a few weeks until your body gets used to it again.
By any chance did you smoke when you weren't training could be affecting your breathing?

You also talk about holding your breath when sprinting. As far as I know your breathing is very important in sprinting alot more so than middle and long distance. So getting your breathing technique right will probably help you alot.

Can't really give you much advice on drills, dont know enough and dont want to be giving bad advice.

thirtyfoot

Yeah, that looks like good advice on getting the overall fitness right. You need to be fit enough to train and you don't sound like you are. Fartlek is good this early in the season or even sessions of 6-8 x 150-200m at easy pace with jog back recovery. Get into the gym, when back in college join up with a circuits group, I'm sure your college will run one. Here is a sample fitness drill which will help you get into shape:

10 Burpees
Stride out 50, jog back 50m.
15 Pushups
Stride out 50, jog back 50m.
30 crunches
Stride out 50, stride back 50m.
10 Burpees
Stride out 50, jog back 50m.
15 Pushups
Stride out 50, jog back 50m.
30 crunches
Stride out 50, stride back 50m.

Thats one set and if you aren't wrecked you aren't doing it hard enough. Google Burpees, Fartlek if you don't know what they mean. You probably should try and get a coach who can map all this out for you after they have reviewed and analysed where you are at. Did you say before you are based in Carlow? Not a hotbed of sprinting but does anyone know a coach in Carlow?

RealistSpy

I was off training for a year my last competition was iuaa indoors :S. I am only back 3 weeks no I don't smoke.

I will give the burpees thing a try.