Pulling the following from previous threads. I urge you to use the search function (and/or Google for this site)--this topic has been much discussed.
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Okay, OP, I'll try to give some specific guidance, though there are others more qualified than I. (I guess runningart2004 is long gone, huh? Too bad.)
First, if you're going to work on speed, which is primarily neuromuscular, you need to do it at the *beginning* of your training session (after an adequate warmup, of course: maybe a few minutes' aerobic work to break a sweat, then building through a few accelerations). This is true even though your interest is in sprinting at the end of a race: you cannot build true SPEED at the end of a practice.
Second, you'll need a combination of strength work, hills, sprint form work, and sprints on the flat (or *slight* downhills).
*I'm sorry--I said I'd give specific guidance, but I'm not feeling so hot now. I'll try to get back to this thread later and will finish now with some general thoughts.*
Strength: heavy squats are best, BUT get good coaching and spotting throughout. If those are not available, do leg press; in either case, start light to make sure you're using proper form, then steadily build.
Hills: start with 4-6 x 6sec reps up a steep hill. Progress slowly and gradually to ~10 x 8-10sec reps. Complete recoveries between reps. Do these on 2-4 nonconsecutive days every *two* weeks.
Form: look on YouTube for form videos. Make sure your knee folds up well (short lever) so that your foot passes *above the opposite knee* when you're sprinting--"step over the knee."
Flat sprints: similar in number and duration to the hill sprints. If you combine hill and flat in one session, make the total reps for the session equally (roughly) what they'd be for hill OR flat; and do the hill reps before the flat. (Again, nonconsecutive days for either/both kinds of sprints.) Do flat sprints with the wind at your back, or down a *very* slight slope (like the slope from the center of a football field to the sidelines).
Finally: once you have developed the *skill* of sprinting and want to move it to your racing, you need to understand that it (mostly) uses a *separate energy source* from what you use for the bulk of a distance race. That is, you can be completely maxed aerobically and *still* sprint at the end of the race! You'll also be using some different, relatively fresh motor units when you move to sprint form.
Many guys, when starting the sprint, find it helpful to switch their brains to their arms and focus on the backward swing of relaxed elbows.
Sorry, all for now. I've had it.
--lease
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Watch someone fast run in slow motion. What actions do you see? What muscles are responsible for these actions? That gives you a hint at where to start. Calf raises are not the starting point. The action of the calf during a running stride is more aptly described as a reaction more like releasing a compressed coil.
Squats, split squats, step ups...
Squat Jumps, Box Jumps, Split Jumps...
Example:
Split Jumps: One foot on a 20-24in box. One foot on ground. Jump up switching legs in the air so that you land on the opposite foot. 1-2 sets. 5-10 jumps. Focusing on the height of the jump.
Squat: 3-5 sets of 4-6 reps with 90-120s rest max. Increasing in weight each set. The last set should be near maximum effort.
Split Squat OR Step Ups: 2-3 sets of 4-6 reps each leg focusing on the drive upward. Doesn't have to be heavy...15-20lbs, maybe 30lbs. Focus on a powerful upward movement. Doing so correctly you will almost feel a "pop" with each step as your body wants to fly off the ground.
Pullups/Dips: Just some accessory upper body work. Do what you see fit, just don't overdo it. 2-3 sets, 5-10 reps.
Alan
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Though Alan doesn't mention it specifically, some abdominal work is useful: it keeps the pelvis level (rather than tipped forward) when you go to sprint, which makes it easier to get your knees up. [The tipped pelvis, typically accompanied by an arched lower back, means that you lose some power--in particular, it tends to de-"activate the glutes"!] However, I think spending two hours a week on core, as some do, is too much--it is possible do get overuse injuries from core work!--and 30mins or so, distributed over a week, will do for most.
Practically speaking, here are a few tips that will let you show your kick (however much you may have) to best effect:
1. Switch your brain to your arms--or more specifically, to your elbows. (I've already ranted, on other threads, about keeping the elbows relaxed--plug "relaxed" and "elbow" into the search function and you should find those comments.) A mental emphasis on the *backward* swing of the elbow will mean a complementary backward push of the leg.
2. Most people kick better by going for an increase in turnover--move those elbows quickly!--then letting the stride lengthen naturally. By contrast, an emphasis on lengthening the stride first, then quickening it, usually means a much slower acceleration and can mean overstriding--a braking force, right when you're trying to get faster!
3. Understand that your finishing kick draws (primarily) from an energy source that's different from the one you've been using for most of the race. You can be absolutely *maxed* aerobically, and still come up with an effective kick. I found this out at the national marathon championship. I was completely heavy-legged *cooked*, just barely getting one leg in front of the other in the last three miles--and was still able to sprint like a madman for the last 250m or so, once inside the stadium. Which introduces the final point for now:
4. Start sprinting before you "think" you can. This is especially important on courses where the final straightaway is less than 200m--and on tracks, as well. Everybody starts sprinting, once he can actually see the finish directly ahead; you need to have the confidence that the finish is there (what, is somebody going to move it?), and start the kick a little *before* you see it. In the last 30-50m before the final turn, "jump" the guys you're running with; then, when you make the turn and *everybody* starts sprinting, you'll be ahead. I realize this sounds pretty simple, but it works amazingly often.
I hope this helps somebody.
--lease