Treadmill Sprints
GET REAL Strength - Treadmill Sprints are another fantastic bodyweight strength and conditioning exercise. They are simply sprints performed on a treadmill. There are advantages as disadvantages to performing sprints on a treadmill. Advantages include: forcing yourself to stay at a steady pace regardless of whether you feel like it or not, ability to set the pace deliberately, ability to conveniently time your sprint on the treadmill's clock, ability to sprint for distances that may not be feasible on the street because of traffic and intersections, and the ability to perform sprints regardless of what the weather is like outside. Disadvantages include the possibility to tripping when hoping on and off the treadmill, the inability of the treadmill to go above a certain speed (usually 12 mph), and the fact that a treadmill cannot truly perfectly mimic real sprinting on the ground.
All that being said, Treadmill Sprints are a great tool to keep in your mix of conditioning exercise that you utilize. The greatest benefit is the ability to set the pace on the treadmill and keep it for the entire sprint.
Since the treadmill cannot go super fast (and it would be dangerous to jump on a moving treadmill at much faster than 12 mph anyway) Treadmill Sprints lend themselves best to 30-90 second sprints rather than 5-20 second sprints. Your super short "burst" acceleration sprints should be done outside on the ground (30 yard dash, 40 yard dash, 100 meter dash, etc). The treadmill sprint is more for anaerobic conditioning than for acceleration or speed development.
The perform a treadmill sprint, first of all, make sure that you are comfortable running on the treadmill at the speed that you intend to sprint at. Do this by starting at a jog and then steadily accelerating the treadmill pace up to the speed you are considering performing your sprints at.
Once you have confirmed your ability to run at the pace you intend to use for your sprints, set your treadmill at that pace and stand over the treadmill straddling the belt with one foot on each side of the treadmill. Place you hands on the side rails of the treadmill and when you are ready, lift yourself up using the side rails (like performing the top portion of a dip) and hop your legs on the the treadmill and begin sprinting immediately at the pace of the treadmill. Once you are sprinting steadily and have your balance established, let go of the side rails and continue the sprint for the length of time you have planned for your sprint. When you reach the end (or if you get exhausted sooner), grab the side rails again, prop yourself up on them, and hop your feet back off of the treadmill belt and back onto the sides of the treadmill. Stand there resting until you are ready for your next sprint.
Never use the front hand rail for hoping on and off of the treadmill. Only use the side rails. If you use the front rail and you trip or lose your footing, you will potentially fall and get dragged on the treadmill until you let go and then shoot of the back of the treadmill. This si because there is no way to support yourself on the front rail. If your hands are on the side rails and your lose your footing, you can easily just prop yourself up on your hands (like the top portion of a dip) until you regain your footing again.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com
All that being said, Treadmill Sprints are a great tool to keep in your mix of conditioning exercise that you utilize. The greatest benefit is the ability to set the pace on the treadmill and keep it for the entire sprint.
Since the treadmill cannot go super fast (and it would be dangerous to jump on a moving treadmill at much faster than 12 mph anyway) Treadmill Sprints lend themselves best to 30-90 second sprints rather than 5-20 second sprints. Your super short "burst" acceleration sprints should be done outside on the ground (30 yard dash, 40 yard dash, 100 meter dash, etc). The treadmill sprint is more for anaerobic conditioning than for acceleration or speed development.
The perform a treadmill sprint, first of all, make sure that you are comfortable running on the treadmill at the speed that you intend to sprint at. Do this by starting at a jog and then steadily accelerating the treadmill pace up to the speed you are considering performing your sprints at.
Once you have confirmed your ability to run at the pace you intend to use for your sprints, set your treadmill at that pace and stand over the treadmill straddling the belt with one foot on each side of the treadmill. Place you hands on the side rails of the treadmill and when you are ready, lift yourself up using the side rails (like performing the top portion of a dip) and hop your legs on the the treadmill and begin sprinting immediately at the pace of the treadmill. Once you are sprinting steadily and have your balance established, let go of the side rails and continue the sprint for the length of time you have planned for your sprint. When you reach the end (or if you get exhausted sooner), grab the side rails again, prop yourself up on them, and hop your feet back off of the treadmill belt and back onto the sides of the treadmill. Stand there resting until you are ready for your next sprint.
Never use the front hand rail for hoping on and off of the treadmill. Only use the side rails. If you use the front rail and you trip or lose your footing, you will potentially fall and get dragged on the treadmill until you let go and then shoot of the back of the treadmill. This si because there is no way to support yourself on the front rail. If your hands are on the side rails and your lose your footing, you can easily just prop yourself up on your hands (like the top portion of a dip) until you regain your footing again.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com