Sprint Training

How to Do Sprint Training

from wikiHow - The How to Manual That You Can Edit

Remember that balance, posture and core muscles are the foundation for a good sprinter. Your goal should be to run at a faster speed, while exerting less energy.
Short and fast bursts of running have been proven to be more effective than hour-long jogs. You can't help but all those people that try to get in shape, and start doing long jogs, and six months later, there are no changes in their performance or appearance. Sprint training also saves time that would have been wasted doing traditional exercises.

Steps

1. Warm up by doing a jog for a minimum of 1 minute.
   
2. Do dynamic stretches (Arm/Leg swings, rotating the torso etc...)
   

1. try finding a hill or stairs, or bleachers to run up and down, it will build the muscles in your legs and stamina endurance.
   
2. Sprint a certain phase of your race (sprint the first 100m, stride 50, then sprint the last 50 of the 200m....but for the 100 m dash, sprint full blown speed the entire time).
   
3. Rest 2-5 minutes in between (depending on the distance you sprinted) so that your body can recover and you can sprint at the same speed multiple times.
   
4. Repeat steps 2-3 as many times as you like. You should focus on sprinting, NOT getting tired. If you cannot sprint full speed after a couple minutes of rest you should try jogging and running up stadiums to build up your stamina.
   
5. Cool down by jogging or walking around the track.
   
6. Stretch properly to avoid injury (10-30sec stretches of your legs and torso).
   
7. Remember that sprinting is an exercise that will use up all of your oxygen in you muscles. You should have adequate rest time in between each sprint to maximize your speed. Sprinting too quickly before resting and letting oxygen get back to your muscles can result in a nauseous feeling and/or lightheadedness.
   

Tips

• Remember to keep relaxed while running.
  
• Sprint training is said to improve your overall aerobic capacity and heart, so this should make you better at long-distance runs too.
  
• Every month or so, run the mile and record your time.
  
• Eat 2 hours before, drink 1 hour before.
  
• If you don't have something to time yourself with, count the number of steps you do, and after a certain amount of steps, switch from sprinting to walking or walking to sprinting.
  

Warnings

• Never exercise without stretching and warming up before and after.
  
• Never sit down right after running.
  

Things You'll Need

• Stopwatch
  

Related wikiHows

• How to Run Faster
  
• How to Run a Faster 800m
  
• How to Start Jogging
  
• How to Start Jogging in Your Backyard
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Do Sprint Training. All content on wikiHow can be shared under a Creative Commons license.

Dumbbell bicep curl - Proper form

Swimming the Breatstroke

How to Swim the Breaststroke

from wikiHow - The How to Manual That You Can Edit

The breaststroke can be a tricky stroke to master, but once the steps are coordinated correctly it can be a very leisurely way to swim.

Steps

1. Place yourself laterally in the water with your arms extended straight in front of you and your legs in back of you.
   
2. Push your arms apart so that they create a diagonal with your body. Make sure your palms are facing out and your elbows are straight.
   
3. Pull your elbows into the sides of your body, then bring your hands together in front of your chest. Now simply push your hands forward so they return to where they started.
   
4. While completing step 3, lift your head, neck, and upper chest out of the water to breathe. Do not remove your hands from the water.
   
5. Bending your knees, bring your feet towards your bottom. Make a circular motion with your feet until they meet with your legs fully extended once again. Complete this step as fast as possible.
   
6. Glide.
   

Tips

• Remember the mantra "pull, breathe, kick, glide" while you are swimming.
  
• Do not be tempted to rush through the glide; it is actually the fastest part of the stroke.
  
• Keep your feet flexed while kicking. This provides more power to the stroke.
  
• Make sure your kick is no wider than the width of your shoulders. This is so your legs don't jut out on your sides. The reasoning behind this is to prevent unnecessary drag on your body. By keeping your kick the same width as your shoulders, you are making sure that when you draw back your legs towards your body for the next kick, you are remaining in a hydrodynamic position resulting in a more efficient stroke.
  
• For more speed, breathe between the pull and the kick as fast as possible. In the stance during the stroke when you breathe, there is resistance that can be removed if the pull, breathe, and kick portion are made in a fluid non-stop movement.
  
• Maintain your head position in such a way that your spine remains straight. In other words, look down towards the bottom of the pool while you are swimming and breathing. Many people tend to look straight ahead. The problem with looking forward and not down is that by looking forward, your neck and head are not in line with your spine. As a result, your head is cocked back, resulting in your hips dropping, causing you to drag your entire body. By looking down, you allow your hips to raise up, your spine to stay straight, and your body to streamline through every stroke you take.
  
• Remember that it is better to be able to go really far with each stroke than to be able to do tons of small strokes really fast. Try and go further with each stroke.
  

Warnings

• Keep your hips away from the bottom of shallow pools; this could result in serious injury to the feet, legs and hips.
  

Related wikiHows

• How to Perform a Breaststroke Turn
  
• How to Do an Open Turn in Swimming
  
• How to Do a Flip Turn While Swimming
  
• How to Swim Butterfly Stroke
  
• How to Swim
  
• How to Exercise to Become a Better Swimmer
  
• How to Go Innertubing
  

Sources and Citations

• Instructional Video
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Swim the Breaststroke. All content on wikiHow can be shared under a Creative Commons license.

Weightlifting - Proper Form