Muscle & Performance - - Brand Spotlight -

DO warm up for five to 10 min­utes pre-sprint with some light jog­ging, dy­namic stretch­ing, drills and mo­bil­ity work. Fol­low with a proper cool-down and stretch, and some foam rolling for good mea­sure.

DON’T sprint longer than you have to. “Sprint­ing should be spe­cific to the rel­e­vant dis­tances cov­ered in your sport,” Jalil­vand says. For ex­am­ple, if you’re a bas­ket­ball player, you prob­a­bly don’t need to sprint 1,500 me­ters, but likely 20- to 50-yard ex­plo­sive sui­cides are up your al­ley.

DO give sprint train­ing its own day in your work­out week. “Max­i­mal sprint­ing is highly anaer­o­bic and must be done when you’re metabol­i­cally fresh to en­sure that each sprint is ex­e­cuted with max­i­mal ef­fort,” Jalil­vand says.

DON’T dou­ble up sprints and lower-body work. If you can’t ded­i­cate one whole day to speed, con­sider your sprints a lower-body work­out, and only hit your up­per body in the gym that day.

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