Sprinting speed Essay Example for Free

Sprinting speed Essay My aim is to undertake a 6 week exercise programme to improve my sprinting speed I will do this by doing a 6 week circuit training programme with activities specifically important to improve my arm strength as I need stronger arms to pump faster and for more power. My deltoids and Trapezius possibly my Latisimuss Dorsi for the same reason. My overall torso muscles as you need strong pectoral and abdominal muscles for sprinting. My legs so my hamstring and quadriceps obviously needed for sprinting I will build these muscles to get the maximum power that can be achieved also I will need my gastro neumus for the same reason. All these activities that I undertake will be directly needed for my chosen sport sprinting. Flexibility and muscle endurance will also be built up over this period of time. Aspects of fitness that I will need in sprinting  Muscular endurance: my muscular endurance is quite good as you will see from my first table of results so I will not focus too much on improving this although getting it up will help my overall speed and it will go up with time as I complete the circuits.  Flexibility: my flexibility is quite poor so I will need to get this up mainly just by simple and more complex stretches at the start and end of my circuits. As better flexibility helps for longer strides and therefore longer strides mean a faster pace. I do not expect my flexibility to go up dramatically as my exercises arent focused on this aspect of fitness. Strength and power: are the main aspects I will need to improve. Both of these are quite strong for me but to get a faster sprinting speed I will need to improve them further and I expect a positive increase by the end of my 6 weeks which is why most of my exercises will be focused upon this aspect of fitness.  Why I am doing this 6 week programme. I am doing this programme to improve my overall sprinting speed and my power.  Who decides? I decide all the activities I do and the results are just for me there is no limit or expectation this is purely about my results nobody elses. Im the one deciding everything as Im the one who is going to be doing all the exercises and who knows my capabilities better than me. (Rhetorical question.) My personal profile My name is Bob Rose born 29/11/1991 I am 15 years of age. My Somatype is mesomorph. I am 60kg, 173cm. My sprinting speed for the 100ms last measured as 12.13 seconds.These are what exercises I shall be doing and how many each two weeks in my circuits each set will be repeated 3 times a day so weeks 1/2 I shall do that amount 3 times for a days circuit but its broken up like that to makes things easier and not so boring. Then weeks 3/4 I do the same thing etc same with weeks 5/6. The exercises I am doing and what part of the body they will be exercising  Exercise 1. Dips these are a fairly easy exercise to do but after a lot of them you get cramps in your triceps which is the area you are working on in this exercise. A very good exercise for arm strength. Area G on the labeled picture above.  Exercise 2. Shuttle sprints are quite a difficult exercise as they demand using the whole body just about a tiring exercise but very good for building muscular endurance. This is the perfect exercise for me to improve my sprinting speed as this is sprinting just over shorter distances for longer. This exercise improves cardiovascular fitness. On the muscular skeletal diagram at the top it is groups all. Exercise 3. Burpees are a very difficult exercise that requires nearly full body like shuttle sprints but this needs more power and effort to complete successfully. Burpees are very tiring but they are one of the best methods of training overall muscular strength and endurance for the fact that they use the whole body in a straining exercise that can be done at a quick enough pace to hurt a lot. On the muscular skeletal diagram at the top it is groups all. Exercise 4: Toe skipping is simply just skipping on your toes the idea that this keeps the gastro neumus fully tensed for the duration that you do the exercise so therefore it doesnt get the chance to relax. So this exercise builds your gastro neumus, quadriceps and hamstrings but mainly the gastro neumus. This improves the stamina and power from the legs so the capability to run further, faster and longer. No picture needed as we all know what skipping looks like. On the muscular skeletal diagram at the top it is groups D and J.  Exercise 5: Wall squats are a painful and fairly difficult exercise over a period of 1-5mins the exercise builds the quadriceps and hamstrings as the main part of development therefore useful for building power and endurance as this is a long timed exercise in most cases. A ball can be used to increase the strain on the legs. On the muscular skeletal diagram at the top it is groups D and J. Exercise 6: Squat thrust are exactly like a burpee without the jump at the end a lot less tiring but still a moderately difficult exercise. Builds the same area as the burpee but puts more strain on the pectorals, abdominals and Latisimuss Dorsi as there is no jump to relieve pressure. No picture needed. On the muscular skeletal diagram at the top it is groups D A and H.  Exercise 7: Bench jumps are quite self explanatory as you just jump over benches either with just one leg so more like running over but not touching them jumping with one leg then switching the leg you are jumping on or the hardest way is to jump with both legs in the air and raising the knees pretty much as high as possible for every jump. This exercise builds quadriceps, hamstrings and gastro neumus as the main areas used are your legs it is a fairly easy exercise but when done in a circuit with other leg exercises like the one I did it can be found very difficult as the repetition of lifting your legs puts a lot of effort. It also builds muscular endurance as it is you normally bench jump 50+ times so it helps improve endurance in the legs which is very important for my main aim to improve my sprinting speed. On the muscular skeletal diagram at the top it is group E and J the gastro neumus is not labeled. Exercise 8: Sit ups are when you go from lying down with your legs at an angle and feet flat on the floor then from this position you put your hands by the side of your head and raise your torso until your elbows touch your knees. This exercise improves abdominal muscle significantly which therefore helps tone the abs and lose any fat helping me to sprint faster also more power can be exerted with stronger abdominals. To improve the degree of difficulty you can add a twist so one elbow touches the opposite knee and keep repeating this also twists the abs therefore making the exercise harder. On the muscular skeletal diagram at the top it is group D. Exercise 9: Press ups the press up is were you go from a face down position with your toes on the floor and hands only and then raise and lower yourself repetitively. This exercise builds the biceps, triceps, pectorals, latisimuss dorsi, trapezius and deltoids. On the muscular skeletal diagram at the top it is groups A, B, C, G, H and F. This is important as it will improve my arm and shoulder muscle therefore resulting in me being able to produce more power through my shoulders and arms. Exercise 10: The dreaded chin up I myself found this exercise not too bad as I have a bar at home but do not be fooled this is along with the burpee the hardest exercise in the book as you are hanging from a bar with your palms facing you and a wide arm posture you then bring yourself up to the bar so that your chin is level or slightly above the bar. Then you lower yourself slowly and repeat the exercise. This exercise puts a lot of strain on the arms and shoulders and that is what is holding your whole body weight. The muscles improved are the deltoids, trapezius, biceps, triceps, latisimuss dorsi, and to some extent the pectorals and abdominals as they tend to be quite tensed during the exercise. On the muscular skeletal diagram at the top it is groups A, B, C, G, H, F and D.