Training for 100 m runners
We recently received a request from our good friend and well-wisher, Gurumoorthy of Lee Sports, Salem, who wanted us to write about training a 100 m runner. Lakshmi Kumar entrusted that task to me and I have posted a story with information based on solid science and reference.
Before you start reading this story, I would like to make one thing very clear. To perform exceedingly well in sports such as running, swimming, soccer, basketball, high jump, long jump or athletics, a person needs to start training when he or she is very young. Training intensity has to be gradually increased over the period of years, which will help the person scale great heights in sports performance in the late teens or early twenties.
Realise that one cannot start training in his or her mid or late twenties for such sports (bodybuilding is an exception) and expect to be an extraordinary champion. Nevertheless, the person can perform well, that’s for sure….
Let’s see how to start training a little boy or girl in the 10-12 age group. Bodyweight and unilateral movements
When children are new to any kind of sport, they should be introduced to basic bodyweight movements that will get them into decent physical shape. With proper diet, they can build muscle tone, endurance and strength. Unilateral movements (exercises such as One-arm Dumbbell Press for shoulders that focus on working one side of the body at a time) using light weights should be employed to check imbalance in strength and coordination.
Flexibility should get the lion’s share in the training because an athlete thrives on reflexes. Children should always have fun following a workout program. Try to motivate them with positive words and pep-talk and don’t be very strict about their training.
Make them participate in neighborhood games, physical activities and then the events they like to enter. This will motivate them to being more active and energetic.
Flexibility routine (6 days a week)
Touch toes – 15 reps
Free Lunges – 10 reps on each leg
High knees – 25 reps on each leg
Arm rotations – 20 reps
Trunk twisting – 20 reps
Side bends – 20 reps
To start with, children can stick to basic bodyweight exercises. After few months of training, they can slowly include light weights into their programme.
Monday and Friday:
Push ups – 3 x Maximum reps Chin ups – 3 x As many reps as possible
Wide stance Squats (without weights) – 3 x 25
Walking Lunges – 3 x Maximum distance
One-leg Calf Raises – 3 x 25
Crunches – 3 x 25
Bench Dips – 3 x Maximum reps
Curl grip Pull Ups – 3 x Max reps
Lunges (without weight) – 3 x 15 (each leg)
Step Ups – 3 x 15 (each leg)
Lying Leg Raises – 3 x 15
Running is probably the most important form of exercise for all. Children should do 20 minutes of moderate speed running twice a week. As they improve their fitness levels, they can even run thrice a week.
The most important weapon in training arsenal is a good diet. Food fuels exercise and without nutritious diet, the children wont gain much from their training. Never impose very strict restrictions. Select foods that provide enough amounts of top-class proteins, carbohydrates and healthy fats….However, see to it that you add a variety of foods to the menu to keep their taste buds alive. Good choices Lean cuts of meat, chicken, fish cereals, low-fat milk and milk products, seasonal fruits, salads, lots of green and yellow vegetables, wheat and wheat products.
_ Murali Vijaykumar
Blair, S. N., & Connelly, J. C. (1996). How much physical activity should we do? The case for moderate amounts and intensities of physical activity. RESEARCH QUARTERLY FOR EXERCISE AND SPORT, 67(2), 193-205. EJ 533 437 Coakley, J.J. (1993). Social dimensions of intensive training and participation in youth sports. In B.R. Cahill & A.J. Pearl (Eds.), Intensive participation in children’s sports (pp. 77-94). Champaign, IL:Human Kinetics