Interval Sprints?

[kovalchuk71 212]

Does anyone do these? i.e. jog, sprint for a period of time, jog etc...I want to start, but I dont know how long or how many I should do per workout to start out without hurting myself. Any suggestions? Should I keep it around 10 reps of 15-20 seconds?

[raganblink 82]

Started this summer. Helps so much. I do it while playing soccer (running down field or to q ball). Start out with what u can handle. About 25 seconds max for a rep is what i do atm, I heard u really shouldn't go past 30 seconds at first if at all. I've dropped a lot too (but put on some muscle too). Definitely sucks u didn't start two months ago but if u start doing it it'll still helpalot for next year.

What ur thinkin is fine. If u think u can handle more on the second workout do more. I wouldn't on the first one so u don't pull something but on thee second time do as much as u can.

[kovalchuk71 212]

Started this summer. Helps so much. I do it while playing soccer (running down field or to q ball). Start out with what u can handle. About 25 seconds max for a rep is what i do atm, I heard u really shouldn't go past 30 seconds at first if at all. I've dropped a lot too (but put on some muscle too). Definitely sucks u didn't start two months ago but if u start doing it it'll still helpalot for next year.

What ur thinkin is fine. If u think u can handle more on the second workout do more. I wouldn't on the first one so u don't pull something but on thee second time do as much as u can.

Is it supposed to be an "all out" sprint, or just a sustained sprint?

[Grinder 2]

I coached track for many years (sprints and middle distance), and I'm always surprised how many hockey players shy away from sprints. There's a lot of benefits, both for conditioning and for flat out legspeed and flexibility. Based on your post, I think you're looking to improve speed and acceleration more than conditioning.

To answer your question about 'all out' or sustained, understand that sprint workouts can deliver on two levels:

1) Speed: Your ability to run at a fast rate with a quick cadence.

2)Acceleration: How quickly you can reach your maximum speed.

It's good to enter into sprint workouts gradually (ie, don't hit the soccer field or the track on day one, lace'em up and blast off). Besides a short half mile-ish jog to warm up, mark out 30 - 40 m. Do some agility exercises at a relaxed pace to halfway, jog the rest, and walk back quickly. These would include: Easy acceleration; sideways crossovers (trailing foot alternating in front/behind as you run sideways); running backwards; jogging forward trying to hit your heels to your butt; and walking forwards bringing your knees as high to your chest as you can (think 'marching' forward bringing the knees up as you go). I'm sure this sounds really dorky, but it promotes flexibility and prepares your legs well. Cycle through twice.

A good workout to start with is pretty simple. Mark out roughly 100 m, with a mark at 40 and 75 m. Accelerate gradually, so that as you hit 40m, you are at the max speed you can reach. Attempt to hold the speed (cruise) to 75m. Try to run smoothly, without struggling, and then coast, letting off and gradually slowing down.

To be continued...(sorry, kids' bedtime)

Four to eight reps of this jogging back is good - any more, and you're unable to give max effort, and so you're only practicing running slow.

Acceleration involves practicing short, explosive sprints over no more than 50 m. Flats, stairs, and hills are great places to work. Focus on making every repetition count, take ample recovery time between sets, and focus on moving your arms parallel to your sides while really pumping them - if they cross your center line as you run, it takes away from the efficiency of your form and throws your balance off.

[raganblink 82]

Is it supposed to be an "all out" sprint, or just a sustained sprint?

As fast as possible.

[freestyla 0]

I'm just getting into getting healthy and reading up on all methods of exercise, this sounds like HIIT.

[TheGasman 0]

I have been getting lazy lately but I was going to the track at the Jr College by me for a while. I would jog a lap to warm up and then sprint the stairs, I used coming down them as a cool off. The only problem I found is that I wished there were a few more stairs. It definitely helps your conditioning for hockey. Grinder seems to have the plan down though.