100 yard shuttle run1/4/2024 ![]() ![]() ![]() Participants were 69,960 healthy children and youth aged 9-17 years from six geographical areas of China, selected using a stratified cluster random sampling method. We aimed to develop sex- and age-specific 20-m SRT norms for Chinese children and youth, and compare them with international standards. However, there have been few attempts to set 20-m SRT norms for Chinese children and youth. The 20-meter shuttle run test (20-m SRT) is considered the most effective and widely used field-based measurement of CRE for children and youth worldwide. Muscles to focus on: quads, hamstrings, glutes, calves and your core.There is increasing evidence that cardiorespiratory endurance (CRE) is declining among Chinese children and youth. Having strength and power allows us to run faster and better accelerate. ![]() Explosive plyometrics like med ball throws, broad jumps and hill sprints also tap into our body’s ability to produce power. Like mentioned above, total-body complex movements like the squat or lunges or weighted step ups can be extremely beneficial when performed correctly. You can build to this point by starting with workouts with a 1:3 work to rest ratio, then 1:2 and eventually 1:1. We want to control the rest and keep it very short when training for this test, so we build our body’s adaptation to recover quickly and in shorter periods of time. Workouts with a 1:1 or 1:2 work to rest ratio will be ideal because they are specific to this test. If you are having trouble recovering from one 120 yard sprint to the next, you need to work on workouts where you control the rest intervals.It will feel like a lot of rest, but THIS IS HOW YOU GET FASTER! You can do ten 20 yards sprints, eight 40 yard sprints and six 100 yard sprints for example. You want your body to fully recover, so you can get repeated work producing maximum power. Each length should be sprinted as hard as you possibly can, with 2-3 minutes rest between sprints. This could involve sprinting distances such as 20 yards, 40 yards, 100 yards and 150 yards. If sprint speed is an issue (such as you’re barely making the first sprint time), you need to do some speed work.This will help determine if you need speed work because you have trouble sprinting the 120 in the necessary time, OR if you need to work on your anaerobic endurance and your ability to perform the sprint multiple times without fatiguing fast. Go out and run the test! Get someone to time you if you would like and go see how many 120s you successfully complete before not making the time.Tense shoulders and neck and head along with being bent over, restrict your breathing and will prevent you from running the most efficiently. Don’t let your elbows flare out to the sides. Keep them at 90 degrees and move them in a linear forward direction. Do not let your arms work against you.Instead, strike the ground with your midfoot. Running efficiency matters! If we run in a way that wastes a bunch of energy, we are making the test harder than it needs to be.Be proud of every sprint you complete and make sure the voice in your head during rest times is one that keeps you focused and motivated. Speak positive thoughts to yourself during rest. ![]() Do not get consumed by how many you have left. This test is training your anaerobic capacity and your body’s ability to recover quickly! (Every time you read anaerobic, we want you to think about an activity that is high intensity and usually shorter in length.) Sprint speed matters, as the time to complete the sprint will be challenging! South Georgia & South Sandwich Islands (GBP £) ![]()
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