Sprinting is one hell of a way to shed body fat and increase power. Sprinting is also one hell of a way to accumulate some pretty annoying injuries. HIIT has become known as the best way to utilize sprints. However, are you truly using HIIT or are you simply interval training?? My friend there is a BIG difference in the two. I usually hear folks talk about doing some rounds of HIIT, but in reality they are simply doing interval training not high intensity interval training. There is absolutely nothing wrong with this method. It would be like comparing maximal strength training to hypertrophy (muscle mass) training. However, if you are interested in HIIT, here are some big clues that you are not doing high enough intensity:

- You are sprinting all out for more than 15 seconds (and 15 seconds is seriously pushing it).
- You only need a few seconds or minutes between one circuit before you are able to go again (I seriously doubt the most elite sprinter could get away with that).
- You really have no technique you just run?fast. There are some who are born to sprint and can go with this. Just for the sake of argument, let?s say you are not one of them.

I hate to be the one to bring you the bad news but, this is interval training. Not to be confused with the hardcore all out HIIT you want it to be.

Like I stated earlier, interval training is just fine and will most likely serve you well to get to your fat loss goals. I?m just here to show you how to add some horsepower to your engine. First of, let me backtrack and make sure we are all on the same wavelength here when talking about HIIT. HIIT sprinting is bouts of sprints maintained at 95% of maximal strength/speed or higher (1). The bouts are high intense in nature and thrive on ATP-CP (alactic) energy system. Because of the very nature of the beast, long rest breaks are needed between sets to allow for ATP-CP recovery and alleviate oxygen debt (1).

I would argue many gym goers lack the skill set to reach their maximal potential. So HIIT is simply unreachable. The HIIT is thought to be created to increase power and strength gains as well as lowering bodyfat in advanced sprinters. I wouldn?t jump the gun and say you need to be elite to use HIIT, but you do need to understand and be able to execute some sprinting skills to truly harness HIIT sprint training. I am going to outline some drills to give you what you need to get to the next level. All I ask is you follow the prescribed rest times and give the drills a chance. Trust me, they are already proven to work. I?m just setting them up for you to use.

First, you need to find a decent field ?to get your sprints on?. If you have access to a nice soft track, use that. Second, get some cleats. Cleats are pretty inexpensive. I would recommend the general soccer cleat for grass fields and short distance sprinter cleats for a track.

Third, assess your physical abilities and shortcomings before starting. Sprinting is pretty unforgiving. Your body will be moving in millisecond speed and using/absorbing a LOT of generated force. So, before commencing know where you stand and take care of any shortcomings. I would recommend investing a few bucks and getting a postural and kinetic assessment done by a physical therapist or very knowledgeable personal trainer. Finally, recovery (active and passive) is 60% of the game. Eating, sleeping, stretching, massages, and implements such as these will serve you well.

To sprint, one needs optimal dorsiflexion (that?s about 15-20 degree bend in your ankle as your toes point ot your shins) so every day I would advise doing bouts of heel walking. This can be done during daily chores or any other daily activities. Also, the muscles in the foot that assist in dorsiflexion and ?clawing? (extensors and flexors) should be strengthened frequently. You can simply practice by spreading and gripping with your toes as you walk around the house or between drills.

To make sure we all have the basis for sprinting posture, I?m going to go over a few checkpoints of the upper body during the ?lift? phase of the sprint and these drills:

- Eyes and head focused forward. Chin should not jut forward.

- Jaw is loose (jelly jaw).

- Shoulders are depressed and retracted (down and back).

- Arms drive forward and back with a 90 degree elbow bend

- Hands are loosely clenched

- Arms drive back and forth remaining close to body and not crossing torso.

Here are the drills to do before sprinting. These are not the only drills out there, but they are easy to learn and have great influence on your ability to sprint. Also, the upper body plays a crucial role in the quality of your sprint, so keep good upper body form for drilling:

1) Heel Walks

20 yards

2) Ankle Jumps

20 jumps

3) Low Step Shuffle

20 yards

4) Mid Step Shuffle

20 yards

5) Butt kicks

20 yards

6) A-march

20 yards

7) A-skip

20 yards

Heel Bounds

20 yards

9) Heel Bounds in partial squat

20 yards

rest

Heel Walks:
Walk on the heels of your feet with toes pointed towards shin. Point your toes slightly inward (should feel ?pigeon toed?). Keep your legs straight and pull yourself forward with each step.

Ankle Jumps:
Jump in place with hands at your side. Only allow a very slight bend of the knee. Jump as high as possible. Upon landing explode as fast as possible into another jump. The purpose is to develop fast reaction time and mobility in the feet and ankles.

Low Step shuffle:
These are down with your feet remaining dorsiflexed the entire time. Almost what a quick heel walk would look like. With your feet dorsiflexed, shuffle as quickly as possible, only allowing your feet to barely clear your ankles. The steps will be very short and small but you must attempt to maintain a high speed. Pretend the ground is on fire and you need to keep your feet in air as long as possible and on the ground as little as possible.

Mid Step Shuffle:
Same as low step, except this time you can bend your knees to allow your feet to raise approx. mid shin level. When you are doing it right, your legs will be in front of your body as if bike riding.

Buttkicks:
Pretty self explanatory. Remember, we need quality so your calves should make contact with your hamstrings each time (as one coach put it ?smash your hammies with your calves??).

A-march:
This is a marching sprint. Form is really crucial here. You will march bringing your knee as high as possible of the ground. Attempt to bring your calf in contact with your hamstrings. Quickly bring that same foot ?directly? down under your body (not in front).

A-skip:
You will take the same method used in A-march and now add a skip into it.

Heel Bounds (or leaps):
Keeping your legs straight and feet dorsiflexed, bound from on foot to another. Really emphasize pulling your body forward with your leg. Do not bend knees.

Heel Bounds (in partial squat):
Same as heel bounds, but this time you are in a partial squatting position. You will bend your knees and accelerate your body forward with each step.

Take 2-5 minutes active breaks (active stretching, backwards walking etc.) Re-fuel with whatever your sports drink is and do this again. I would recommend going through two to four times for beginners and six times for the “seasoned guys and gals”. Also, don?t over analyze this information I wrote. These are movements that you are trying to make ?subconscious? for yourself. So feel for correct posture and biomechanics. Hopefully, this will increase your sprinting ability and allow you to truly reach the level of HIIT.

References:

1. Bompa, Tudor and Carrera Michael. Periodization Training for Sports. 2005: 27 -33.

Bookmark It

Hide Sites

• Brand and Style - NIKETiempo Mystic TF
• Size - 12
• Width - Medium (D, M)
• Color - Black/White
• Material - Genuine Leather Upper and Man Made Sole

Bookmark It

Hide Sites

Tags: Soccer Freestyle Skills By Krumbinho

Bookmark It

Hide Sites

Tags: Futbol Rapido ¨indor Soccer¨ Cobras Fifa Street.WMV

Bookmark It

Hide Sites

Tags: JustPlay Vs. TBH.eSports Auf Dem AlpenScene Premiership Finale In Zürich

Bookmark It

Hide Sites

Tags: Cristiano Ronaldo - Manchester United Tribute HD

Bookmark It

Hide Sites

Copyright 2005 Joey Atlas

I rarely start an article with the conclusion at the beginning. But, for this specific topic I couldnt write it any other way. So, here it is.

No magic pill, patented drink mix, sublingual tincture, trans-dermal patch, man made food bar, proprietary mineral blend, or secret capsule is capable of producing the results, or anything remotely close, that can be achieved through the proper strength and conditioning program combined with a smart, a realistic nutrition program and adequate rest.

As the father of an eight year old baseball, soccer and football player, I am often asked by other parents, What products would you recommend for my son/daughter to help improve their sports performance? The paragraph above is my answer, always.

It is no wonder why so many people believe that enhanced sports performance can come from a bottle at your local nutrition store. The advertising freedom that nutritional supplement marketers are given is an absolute joke. The flexibility they have allows them to prey on peoples weaknesses and exploit the fact that most people want to believe what they see and hear through advertisements.

The problem lies within the fact that even when following the rules nutritional supplement marketers can still cleverly craft unbelievably deceptive advertising campaigns and get away with it

Some supplement companies have attorneys on staff that specialize in making sure that the company they represent is not breaking any laws in its advertising campaigns. Some companies who cannot afford full time attorneys hire them as outside consultants to perform the same function. Their main job is to compare the proposed advertising campaign, whether it is a radio ad, a television ad, internet ad or print ad and make sure it complies with all rules and regulations put forth by the Federal Trade Commission and/or the Federal Communications Commission. Keep in mind these hired pros work for the company who pays them and not for you, the consumer.

Ponder this, the Dietary Supplement Health and Education Act does not require manufacturers to report adverse reactions or side effects. Additionally, the sale of any supplement can only be prevented if the Food and Drug Administration can prove that the supplement is harmful. Amazing, isnt it?

Despite the fact that supplement companies are restricted from making unproven or exaggerated claims, many are still able to get away with extremely deceptive advertising campaigns. Some companies are even so greedy that they completely disregard any of the industry rules and use outright lies in their marketing campaigns knowing that the regulatory agencies are overloaded and cannot catch every unscrupulous company. Even when caught, some of these companies have to pay a fine which usually only amounts to a small percentage of the profits it has taken in from its fraudulent marketing techniques. They are then ordered to clean up their marketing campaigns so they are in compliance with industry rules and are then allowed to continue selling their products.

So, what are a young athlete and/or parent to do, knowing that all of the outrageous claims by supplement companies are either false or grossly exaggerated?

Well, the answer is quite simple. Focus on what is proven, safe, realistic, and effective. Improving athletic performance boils down to three components:

1) A sound nutrition program constructed from whole, nutrient dense, readily available, preferably organic foods. For your specific needs it is best to consult with a sports conditioning specialist or a sports nutrition consultant.
2) A carefully designed and administered athletic strength & conditioning program. Several key factors will determine what the ideal training regimen for you should be. Again, it is best to consult with a sports conditioning specialist to determine your needs.
3) Adequate rest. Your body can only get stronger, faster, and better if you give it the proper amount of rest. During rest time your body releases hormones and chemicals to help you rebuild and recharge. Some of these substances interact with certain components of the healthy foods you eat to achieve this.

For the record, I am not adverse to all nutritional supplements. There are some fantastic multi-vitamin & mineral products, nutritional shakes, nutrition bars and a few other basic products on the market which can be helpful as supplements to a well rounded, whole food, nutrition program.

One website that can help you make better informed decisions about some of these helpful supplements is ConsumerLab.com.

Remember the old adage, If it sounds too good to be true, it most likely is., when you see or hear these crazy advertisements because in reality, all you are seeing is a modern day snake oil presentation.

About the author:
Joey Atlas, MS - Exercise Physiology, is considered one of the top personal trainers in the US. He is the author of the best selling audio CD “Controversial Secrets of a Personal Trainer”, www.ControversialSecrets.comJoey is a co-owner of GAC Personal Training, www.GACtraining.com,where he helps people break through psychological, emotional and physical barriers to achieve amazing levels of fitness and peformance.

Bookmark It

Hide Sites