How to Train for a 50-Meter Sprint

Although not an Olympic track event, training to enhance 50-meter sprint speed is essential for all sprint athletes and football, soccer and other team sports players who require acceleration and speed. Many amateur fitness enthusiasts concentrate all their efforts on cardiovascular training, but effective sprint training increases lactate threshold and is also beneficial to endurance athletes. As such, sprint training should be a feature in every athlete's and fitness enthusiast's training program.

Instructions

    • 1

      Develop a resistance training program to improve your strength and explosive power. Focus on compound lifts such as squats and power cleans that require a number of muscle groups to execute the movements. Olympic lifts such as the clean and jerk and snatch are also effective at improving power, which is essential for acceleration.

    • 2

      Strengthen your core by performing regular abdominal and core strength exercises. To sprint efficiently, you must keep a rigid torso to prevent any energy wastage. A strong core helps keep your torso locked tight, resulting in maximum power transfer from each stride.

    • 3

      Practice efficient sprint technique, paying particular attention to the acceleration phase. Perfecting the correct technique can greatly improve your speed. Attend group training sessions at your local track for assistance from a coach. Alternatively, if you are coaching yourself, invest in a technique handbook or study from the wealth of online resources available.

    • 4

      Perform dynamic sprint exercises to enhance sprint-specific strength, explosive power and neuro-muscular pathways. Weighted sled runs and hill sprints are highly effective ways of improving acceleration and top speed.

    • 5

      Train your brain by sprinting regularly. Developing your neuro-muscular pathways will result in your muscles being able to fire quicker and more efficiently. What's more, stamping the correct technique into your muscle memory will mean you won't have to concentrate on technique during competition.