So yesterday I was supposed to go to the gym in the morning and getting a lifting session in but as my life has been lately things changed and I had to go to the Long Island Pride Jiu-Jitsu tournament earlier than expected. So heading there I was thinking of how to get a training session in later on in the day and I decided that I would hit the local high school for some sprint conditioning. Of course to my delight after getting home it finally began to rain after days and days of the weather forecast calling for showers. So I sat on my couch for a while and then said you know what “Screw it, I am going to sprint in the rain.” So I headed to the local track to get a good conditioning session using sprints.
During my conditioning session I noticed one very important thing, while I was sprinting I realized that I was able to train for a longer period of time. Now using sprinting, as a conditioning tool is very taxing on the body. Why was I able to train longer? My sprint mechanics or sprinting technique has been vastly improved. Using proper sprinting technique made me a more efficient runner, which in turn helped with my conditioning.
Let me relate this to MMA and other combat sports, which require good if not great technique. Let’s say for instance you are looking to take your opponent down. Most times the first shot is not a successful one, unless of course if you are GSP, after multiple shots your body begins to tire and you start to develop a lazier and lazier shot until you are totally gassed out. If your technique on takedowns is lacking then you will get tired much faster. The same goes when you use sprinting as a conditioning protocol, if you have poor technique your body will be taxed quicker and you will more than likely either slow down dramatically during conditioning or you will be to tired to continue.
In the book “Training for Speed, Agility and Quickness” by Lee Brown and Vance Ferrigno they speak about three elements that help with speed mechanics. First they speak about posture. If you have read my blog in the past you have seen speed drills that will help make you faster and also develop an explosive takedown. It was a two-part article titled, “Usain Bolt v.s. GSP” check them out http://bit.ly/anJ7dY and http://bit.ly/derl2w During a sprint you should have two different postures, at the beginning you should be in the acceleration phase, where your body is at a 45-degree angle. You can see some of the drills to help you out in the articles mentioned above. The other is coming upright during the sprint to about an 80-degree angle, this is known as max velocity. The second element is leg action. The extension of the knee, hip and ankles are key in this element and should be one coordinated motion. Stride frequency and stride length are also components of leg action. Finally arm action is important. I have heard some say that when you run you are only using your legs. Oh really? Well those people are dead wrong. Arm action is important in sprinting and I have found that help when you are getting tired. Here are some quick pointers on how to use your arms properly while sprinting. First keep your hands open, do not make fists. Then as you run pull your arm back at your shoulder do not just move your arm at the elbow. The arm should be kept at a 90-degree angle at the elbow. Second when you are running you want your hands to go cheek to cheek. That means your hands should swipe down by your butt cheek and come up to your face cheek.
These are some of the things that will help your sprinting out and when I train my fighters I teach them proper sprint technique. Now I don’t go over this with them to make them world-class sprinters but to help make them faster and more efficient athletes. As you see the world of MMA is turning out athletes that are taking the sport to the next level. Future articles will show some more drills to clean up your sprint technique. Train Hard! Train Smart!
Tags: acceleration, Agility, and Quickness, arm action, combat athletes, combat sports, Conditioning, fighting, George St. Pierre, GSP, Jiu-Jitsu, Lee Brown, Long Island Pride, max velocity, MMA, posture, Sprint mechanics, sprint technique, sprinting, takedown, takedowns, Training for Speed, Usain Bolt, Vance Ferrigno
