[TJO]

My plan is to start doing a lap around my cross country course2 times a week anyway.what I would be doing is sprinting as hard as I can for a fair distance then a set of high knees followed by lunges then repeat.anything else I should do? I basically want to reduce the time it takes me to get to my starting bunker and the time I'm out in the open on a bump. I have access to a great exercise facility as well so if something I could do in there would be better let me know thanks

[kingJurzy]

weighted vest?

[Sasquatch]

Increase sprint speed? Sprint.

Start at a spot you can start at consistently, and just sprint as far as you can. Take note of where you have to stop. Next day, try to sprint a little bit farther. Next day, a little farther. You will get faster and your endurance will also increase as you get to farther distances.

[TJO]

i was thinking about doing this or ankle weights.

kingJurzy, on 30 September 2012 - 11:08 PM, said:

weighted vest?

Sasquatch, on 30 September 2012 - 11:14 PM, said:

Increase sprint speed? Sprint.
Start at a spot you can start at consistently, and just sprint as far as you can. Take note of where you have to stop. Next day, try to sprint a little bit farther. Next day, a little farther. You will get faster and your endurance will also increase as you get to farther distances.

Would The high knees or lunges help or are they just a waste of time?

[Sasquatch]

They certainly won't hurt, but they aren't the most efficient way to do sprint training.

[TJO]

Sasquatch, on 01 October 2012 - 05:53 AM, said:

They certainly won't hurt, but they aren't the most efficient way to do sprint training.

So other than sprinting what else can I do?

[Sasquatch]

Well, there's probably a few hundred things you could do, but here is a small list:

Lunges
Lunge jumps
High knees
Ass kicks
Box jumps
Squats
Squat jumps
Calf raises
Toe jumps
Jumping rope
Laterals
Grapevines
Ladders

But like I said, the most efficient way to train sprinting is to sprint.

Also, in reference to the weighted accessories, NEVER put ankle weights on and run. Those extra few pounds swinging at the very end of your leg will over torque your knee and hip and could cause permanent damage. However, vertical movements like some of the jumps I listed, would benefit from ankle weights, as there is no forward or sideways motion of the feet relative to the knee. A weighted vest is relatively safe to run or jump all day in, though.

[kingJurzy]

Sasquatch, on 01 October 2012 - 08:01 AM, said:

Did you get banned?


/endthreadjack

[Sasquatch]

Not that I know of.

[kingJurzy]

Sasquatch, on 01 October 2012 - 07:08 PM, said:

Not that I know of.

I can't pm you....

[TJO]

Lol I wondered that as well but all seems well

[crich775]

Fartlek training.

[Twinkletoes]

Coming from someone who does XC and Track, XC Workouts/training didn't really help me in speedball settings... I vote unless your doing 200/400m repeats, work on a track. Preferably one with blocks. A tournament I did awhile ago, after learning a block start in track, really did help, and I never got out on break because I knew how to get the most efficient running start when the buzzer went off. No high-profile tournament, just a local one, but IMO it really did help. Hope this helps and feel free to ask questions.

[DudeinDump]

Cross Country won't do anything for offbreak sprints, It will be good for longer games of rec and woodsball. I hated huffing and puffing around the field when I got tired, I've been working cardio for about 2 months and that does happen anymore.

Track will definitely help with sprints.