Advertisement
Help Keep Boards Alive. Support us by going ad free today. See here: https://subscriptions.boards.ie/.
If we do not hit our goal we will be forced to close the site.

Current status: https://keepboardsalive.com/

Annual subs are best for most impact. If you are still undecided on going Ad Free - you can also donate using the Paypal Donate option. All contribution helps. Thank you.
https://www.boards.ie/group/1878-subscribers-forum

Private Group for paid up members of Boards.ie. Join the club.
Hi all, please see this major site announcement: https://www.boards.ie/discussion/2058427594/boards-ie-2026

Faster sprinting

  • 23-08-2010 01:16PM
    #1
    Bassfish
    Registered Users, Registered Users 2 Posts: 912 ✭✭✭


    Hey, thought this would be the best forum for advice on this problem.
    I'm playing rugby after years away from sport. I'm a big fella but wouldn't really have the strength for lifting in line-outs and scrums etc. so i train as a back. I'm reasonably fit in that i can run as far as any of the other backs but i'm at least 40% slower than most of the others. We do an exercise where you have to sprint the length of the pitch and i can do it but so i'm alot slower than even alot of the forwards which makes me stand out.
    My legs are strong but i am carrying a fair bit of weight around my mid-section so what i want to know is what kinds of exercises or training i should do to improve my speed? To put a time on it, the 100m would probably take me 20 seconds slowing down significantly after 50m. Terrible i know. Anyway, would appreciate any help, thanks.


Comments

  • #2
    Brianderunner
    Registered Users, Registered Users 2 Posts: 3,049 ✭✭✭Brianderunner


    I did sprinting for 10 years before i turned to disatnce. My advice would be to do lots of heel flicks and high knees. Try and focus on lots of reps instead of covering ground and don't go any faster than walking pace. Also i found flying 30's to be excellent. Here you jog then all out sprint for 30m before slowing back to jog pace. Make sure you're well recovered before the next one. For speed endurance i would recommend 150m repeats with a good recovery in between, at least a walkback recovery, do a min of 3 of these.


  • #3
    RoyMcC
    Closed Accounts Posts: 2,567 ✭✭✭RoyMcC


    In addition to Brian's good advice

    1. You say you're a 'big lad' - big as in overweight? That's the first hindrance to speed. You'll find a thread on here comprising very normal-sized runners wanting to lose weight in order to gain speed. It's not entirely healthy in my view but there's a clear correlation.

    2. I'd agree with Brian that 30m reps off a rolling start are a good way to go. Train up your fast-twitch muscles. Forget about running the length of the pitch a la O'Driscoll and make yourself useful in short, sharp bursts - half-breaks and offloads.

    3. I'd disagree with Brian that you need work on speed-endurance at this stage - maybe for general fitness purposes. One thing at a time.


  • #4
    Bassfish
    Registered Users, Registered Users 2 Posts: 912 ✭✭✭Bassfish


    RoyMcC wrote: »
    In addition to Brian's good advice

    1. You say you're a 'big lad' - big as in overweight? That's the first hindrance to speed. You'll find a thread on here comprising very normal-sized runners wanting to lose weight in order to gain speed. It's not entirely healthy in my view but there's a clear correlation.

    2. I'd agree with Brian that 30m reps off a rolling start are a good way to go. Train up your fast-twitch muscles. Forget about running the length of the pitch a la O'Driscoll and make yourself useful in short, sharp bursts - half-breaks and offloads.

    3. I'd disagree with Brian that you need work on speed-endurance at this stage - maybe for general fitness purposes. One thing at a time.

    Cheers for the advice, Ya i'm overweight but i'm also naturally big enough, 6ft, big shoulders, big chest.
    Could ya explain these other terms in fat lad language?;)


  • #5
    thirtyfoot
    Closed Accounts Posts: 3,912 ✭✭✭thirtyfoot


    Get in the gym and get lifting. Will help with the weight loss initially and then when you get more control you will be able to work on your power. Bear in mind this, as well as the general getting faster, will not be a quick 4 weeks turnaround but probably a 12 months exercise.


  • #6
    RoyMcC
    Closed Accounts Posts: 2,567 ✭✭✭RoyMcC


    Bassfish wrote: »
    Cheers for the advice, Ya i'm overweight but i'm also naturally big enough, 6ft, big shoulders, big chest.
    Could ya explain these other terms in fat lad language?;)

    :pac: Sorry. 1. Flying 30s as described by Brian - flat out sprinting. 2. Fast-twitch muscles - those that assist top-end speed, but they need to be recruited and trained with regular speed work. Compare with your average road runner who relies mainly on his/her slow-twitch for endurance.


  • Advertisement
  • #7
    AdamAntsy
    Registered Users, Registered Users 2 Posts: 68 ✭✭AdamAntsy


    Would hill repeats help? I've never been a sprinter or tried to increase raw speed, but hill reps are great. I'm sure there are better opinions on it than mine, but it's an easy set up (Phoenix Park has great hills at the magazine fort) and short sharp hill intervals might be similar to other resistive training techniques. Also, running downhill fast can help increase leg-turnover speed.

    Maybe not best but worth thinking about?


Advertisement