When was the last time you sprinted?
Like actually, tried to get from A to B as FAST AS POSSIBLE?
Based on conversations I’ve had with golfers, it appears this training tool doesn’t exist in the industry.
Let's change that.
Why should you sprint?
There probably isn’t a better form of maximal power output than sprinting.
While sprinting, you are:
Working joints and muscular contractions at maximal velocities.
Creating massive amounts of force… Upwards of 5 times your bodyweight
Increasing tendon stiffness (which is great for highly powerful activities, like your golf swing)
Increasing high speed motor control and coordination
What should a sprinting workout look like?
Step 1: Go to a local field/park/track.
Step 2: Thorough warm-up.
Step 3: Complete a second warm-up because I doubt your first one was thorough enough (see below where I expand on this)
Step 4: Complete the sprint workout
Example Sprint Workout:
Warm-Up (see below)
1a: 50 yard build up to 100%
1b: 3 Broad Jumps
1c: Rest 3 minutes
2a: Flying 10s… just 1 of em
2b: Skater Jumps… x3 each side
2c: Rest 3 minutes
3a: Call it a day
Why two warm-ups?
Well, you don’t have to actually do two warm-ups, I am just exaggerating the importance of warming up.
By the end of your warm-up you should be breathing heavy. You should be sweating. You should feel, to a degree, fatigued.
When you are completing a sprinting workout, especially if you haven’t completed one in a while, a warm-up is going to be the key that makes it both a safe and effective session.
Walking Lunges… 2x20 yards
Single Leg RDLs… 2x10e
Toe Walks… 2x20 yards
Heel Walks… 2x20 yards
Skipping… 2x20 yards
Carioca… 2x20 yards
High Knees… 2x20 yards
Speed Shuffles… 2x10 yards e
Build ups… 5x50 yards (first @ 50%, 2nd @ 60%, 3rd @ 70%, 4th @ 80%, 5th @ 90%)
Sprint more in training… once a week at least, especially in the winter and spring
Take plenty of rest time in between sprints. 3 minutes minimum!
Probably 5-10 max sprints per session… never maintain 100% for more than 20 yards
Include many build ups where you take 20-30 yards to build to 100%, then maintain that for a certain amount of yards
Carter Schmitz, CSCS, TPI