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Tempo Sprint

A tempo workout involves low intensity sprinting at 65-70% effort. For a runner with a 100m time of 11 seconds, their tempo run time would be 14-15 seconds. Coaches should watch these runs to check for biomechanical issues. Plyometrics exercises, such as jump squats and single leg hops, involve stretching and contracting muscles rapidly to build explosive power and strength. Proper form is important to prevent injury during plyometrics training.

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257 views3 pages

Tempo Sprint

A tempo workout involves low intensity sprinting at 65-70% effort. For a runner with a 100m time of 11 seconds, their tempo run time would be 14-15 seconds. Coaches should watch these runs to check for biomechanical issues. Plyometrics exercises, such as jump squats and single leg hops, involve stretching and contracting muscles rapidly to build explosive power and strength. Proper form is important to prevent injury during plyometrics training.

Uploaded by

Maria Kathreena Andrea Adeva
Copyright
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We take content rights seriously. If you suspect this is your content, claim it here.
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Tempo sprint

A tempo workout is low intensity sprinting speeds between 65% and 70%. So a 100m tempo run for a 11
sec 100m runner is between 15-17 seconds. If you are using a running start (i.e. run 110m, time last
100m), and subtract 1 sec for acceleration, then 14-15 seconds is normal for these tempo runs.

As always, try to do these runs with regular training flats on a grass surface (speeds will depend on
levelness and moisture).

Some hardcore athletes like to do these barefoot or with Vibram 5-fingers, but I’ll save that rant for
another day.

Of course, use common sense, too. If you just ran a personal best or did a huge speed endurance
session and feel the “CNS hangover”, then don’t be afraid to go 60%. Let your body decide.

Coaches should must watch these runs, as it’s a good check for biomechanical issues (i.e. slight limp,
favoring one side over another, pelvis issues, etc.). As well, the athlete should be conscious of having
good form, too!

http://speedendurance.com/2011/04/28/what-are-tempo-workouts/

Plyometrics

Plyometrics, also known as jump training or plyos, are exercises in which muscles exert maximum force
in short intervals of time, with the goal of increasing power (speed-strength). This training focuses on
learning to move from a muscle extension to a contraction in a rapid or "explosive" manner, such as in
specialized repeated jumping.Plyometrics are primarily used by athletes, especially martial artists,
sprinters and high jumpers, to improve performance, and are used in the fitness field to a much lesser
degree.

https://www.mensjournal.com/health-fitness/9-best-plyometrics-exercises-muscle/

A plyometric exercise is quick, powerful movement that starts with an eccentric (muscle-lengthening)
action and is immediately followed by a concentric (muscle-shortening) action.

Plyometrics is a form of intense training that involves the use of a stretch and contraction sequence of
muscle fibers to generate great strength at a high speed. With this type of training session, you will
improve your overall power and explosiveness.
Jump squats are a high-intensity plyometric exercise that are excellent for building explosive power,
conditioning the muscles and joints of the lower body and increasing the height of your vertical jump.
Because of their difficulty, jump squats should be performed correctly to prevent injury and get the most
out of the exercise. Before performing jump squats, you should familiarize yourself with basic takeoff and
landing position, correct jumping technique and the mechanics of creating and absorbing force.

How to Do Jump Squats:

1. Take the proper stance.

2. Lower yourself into the squat.

3. Initiate the jump.

4. Jump as high as you can.

https://m.wikihow.fitness/Do-Jump-Squats?amp=1

Reverse Lunge to Knee up keep your core tight and chest upright, step backwards with one leg and lower
yourself until your knee is just above the ground. From here, explode forward off your front foot, driving
your heel into the ground, and raise your back knee up towards your chest.

Reverse the movement to return to the lunge position.

Single leg hop over a cone.

Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee
slightly bent. To begin, execute a counterjump to hop sideways over the cone. Land on your jumping leg,
and immediately rebound out of it by jumping back to the start position. Continue hopping back and
forth.

Plyometric push up

Begin in push-up position with hands on the floor, placed slightly wider than shoulder width apart and
your feet together. Keeping your back flat, slowly lower your body toward the ground. In one explosive
movement, push-up and away from the floor as quickly as possible, bringing your hands off the floor. Be
careful not to allow your head to jut forward. Land with your hands back on the ground and repeat.

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