Looking at my results I am aware that the ruler drop test isn’t entirely necessary as it is a visual cue, but looking at my results I am disappointed to have scored so low. I hope to improve on this weakness but by perhaps adapting the test and acquiring the skill from the blocks to practice my audio reaction time. By doing this I am improving on my power from the blocks too. I was pleased with my score from the vertical jump as it shows some explosive strength from my legs, which I can manipulate to improve the power at the end of my race. My sit and reach test was pleasing, as the flexibility in my hamstring will decrease the risk of injury to my hamstring muscles.
Looking at my results I have decided to focus on speed as my main component as I am not happy with the results; in a race it doesn’t matter if I have all the other components, but if I don’t have speed in 100 metre sprint then there is no chance that I will be able to compete in a competition again. I think that a good way to improve speed is to also improve on keeping the speed constant until the end of the race; I can achieve this by sprinting 150 metres instead of running 100 metres. By increasing the length of the race I will be improving my endurance, therefore being able to keep a constant speed.
I also would like to improve my core stability and my upper body strength. By improving these I will automatically improve my technique as a sprinter. By improving core stability I will have better posture and more room for oxygen in my lungs. Also sprinters do a lot of work with their arms when pumping them during a race; I wish to improve on deltoid strength in particular. Suitability/purpose of exercise/techniques used to improve fitness and skill I have decided to use a circuit when trying to improve speed; by using a circuit I can combine both anaerobic exercise as well as weight training, which seems to be the most logical way. By using weights I am increasing both strength and power. I will mostly be using my own body weight to improve strength or power exercises, so my own resistance will act as a weight.
To improve power, I want to work at 80% of my one rep max (I haven’t done this yet but will do it before next lesson), however the weight must not be too heavy or I can cause an injury to myself. I also have to take into consideration my age. The weight must not be too heavy because I may stunt my growth as the tendons are attached to the ends of the bones, where they grow, so if I put too much pressure on my tendons they may damage the bone.
My warm up should be prior to exercise and should be a period of gentle exercise using the entire body e.g. jogging. This will gradually increase heart rate and rate of breathing, ensures blood flow to the muscles gradually increases and prepares us mentally and physically for exercise. In my warm up I will include a10 minute jog until I begin to sweat a little, then I will do some static stretching to increase mobility at my joints. I have chosen to work on these muscle groups as I will be working them in my circuit.
Quadriceps – quadriceps muscles will be used in all of my lower body exercises because a sprinter gets a lot of power from their quadriceps. Hamstrings – hamstrings are also very important because most sprinters suffer from tight hamstrings so when I do my 10-metre shuttle run, it is important that these muscles are well stretched to reduce the chance of cramp. Gastrocnemius- this is where sprinters keep most of their power because sprinters have mainly fast twitch muscles. When sprinters run they run erect on the balls of their feet not on their heels. So it is important that the gastrocnemius should be fully warmed up, as like the quadriceps these muscles will be used for the shuttle run especially.
Adductors- these muscle run along the inside of the leg and because I’m doing squats, I target these muscles as well as the quads and the hamstrings. Psoas- these muscle run at the hip flexor and are used when I do my lunges. Gluteus- gluteus muscles will be used when I perform lunges and squats Pectorals- this muscle will be used when I perform push up and the lateral side rises, and are important to give me power. Deltoids- push-ups and lateral side raises will work these muscles as well but deltoids are important to create a fast powerful push off from the blocks.
Triceps- these muscles aren’t used so much in the actual sprint but are need from the push off at the blocks and these are used to give power; these muscles are used in the push up and triceps dips. Latissimus dorsi- this is used for core stability when I’m running, as there should be no side-ways motion. This move is used in lower back raises and the lateral side rises After my warm up I will start my circuit, which will consist of 10 stations with a 30 second length for each station and a 20 second break between each one.