Sprinting questions.

[Scottc1988]

Whats the best way to sprint faster? Ive just recently started playing front player because my gun is a front player gun, I rock at bunkering people. I owned every game I played today.

Off the break I take myself to the 50, but im not that fast, im semi fast, but about half way to 3 / 4ths there ill end up getting fired on by people who have just got their bunker. Fortunately they always missed. A pro in a tourney isn't going to miss, and im that serious about paintball. I want to be in tourneys.

It all comes down to this: How can I make myself sprint faster? I want to be able to get from start to the 50 within 1-3 seconds, I know its possible, ive seen it done.

Just give me some ways to sprint faster. I know if your a front player you will probably be able to help me with this. I am like the perfect slider, my sprinting needs to go with it.

[paintballerdx]

practice with weigted shoes um be sure u dont put ur headback get ur legs up heres wat i do bound, zidzag,jump up and touch my knees to my chest yo get my leggs stronger work out at a gym

[NYRChaoS]

use ankle weights

[tippycustom]

run 2 miles every day. time yourself. make a goal and when you achieve it, reward yourself.

[Blacksheep]

That's terrible advice.

Ankleweights will only increase the stress on the legs which is a bad thing, can destroy bone structure, ligiments, and tendons.

Training should be gradual.

I recomend...

Lots of calf presses, power cleans, and full squats. I recomend 3-4 sets of anywhere from 1-6 reps to build power. However, if you are not familiar with weight training, get strength first (10 reps or so). When you go down, hold for a few seconds and then explode up. This builds power, speed, and quickness.

For sprinting...I recomend 40m dashes. 3 sets of 5 of them will work. As you get faster and in better shape, add more reps and sets with full recovery (2:00 or so between each rep and 5:00 between each set). Gradually add an incline as well.

Now, the killer. Lose weight if you are heavy. This makes you much slower.

If you need any more help, PM or drop me an E-Mail and I can help you out.

Oh yeah, get a physical to make sure you can workout.

[Scottc1988]

170 right now, I used to be a fat computer nerd, Now I own the local pball field. The weight is going down, that 170 isn't much muscle unless ive gained some from playing.

Considering the fact that I used to be a fat computer nerd(i still am a computer nerd, just not as fat) I obviously do not know your body builder terms, can you explain please what each thing is ?

[Scottc1988]

Also, running 2 miles every day will build up endurance, I want to build up being able to run as fast as hell within a couple seconds, not running decent speed over a long distance.

[Blacksheep]

Calf Presses- Stand on one leg on a set of stairs. Balance yourself and then put the balls of your feet (heels hang below the level of the step) on the step and push up. This can be done with one or two feet and some gyms and weightrooms have machines to increase the difficaulty.

Power Cleans- First, get a good, shoulder-wide grip on the bar. Then, deadlift it up. Front there. Bend your legs (keeping the back straight) and let the bar hang slightly below the kneecaps From there, you explode upwards (jump) and drop under the bar (which is now shoulder level) and then squat upwards.

Full Squats- Get the bar centered on your shoulders, some people prefer the pad thingy, I hate it, the bar often slips off my back. Anyway, stand up and then squat down all the way (competition squads usually touch the butt to ground, but this is not neccessary and may strain your body) and push up.

Deadlift- Get the bar and get a shoulder-wide grip and then bend your legs, like in a full squat. Push upwards with your legs and pull back slightly.

Reps- Reps or repititions are how many exercises of the same type you do in a single set.

Sets- One set is determined by how many continuous repetitions done. Once the weight is racked (put up, or you stop doing it and it is resting), you have completed on set. In running, this is often divded by a longer break.

Just as a sidenote...guidelines for setting up a workout-

Higher sets with higher number of reps generally yeild endurance. Sets should be done back-to-back and little rest between exercises to build up endurance further. Generally, anything over 12 repitions per set is considered "endurance-building."

Lower numbers of reps in a set is power. 1-8 reps are considered "strength" or "power" workouts. Sets can be high or low, I recomend low to begin with.

Strength is important, you must have it to work either stamina or power. Reps are usually 8-12, I go 10 to build up strength. Without this, you do not have a base and without a base, the chances of an injury are very high. I'd say 5 weeks on stregnth will give you an adequite base.

Note that you should plan your workouts to coincide with the peak of the season you play in because you cannot hold a physical peak for more than a season (3 months is a stretch, I'd say 8 weeks is doing well). This takes time to understand how your body peaks out. For example...in the summer I used to focus on strength. Then stamina for cross country, power for wrestling, and then ease off and do light power workouts (3 sets of 6 reps or so) for track.

Hope this outlines things and helps you out.

[Blacksheep]

Originally posted by Scottc1988
Also, running 2 miles every day will build up endurance, I want to build up being able to run as fast as hell within a couple seconds, not running decent speed over a long distance.

Again, in order to do that...you need a strong base.

I'd say he is correct in stating that being able to run 2-3 miles at a decent pace is important. The reason is that sudden, explosive stress of sudden stress of pure quantity destroys the body. It must train and adapt itself to handle such stresses.

My recomendation is to being sprint work, 2 sets of 4 reps right now at not quite all-out pace mixed with running miles.

Without that base, you can't go onto more advanced training or your body simple can't adapt. Stress needs to be gradually increased, just throwing on stress breaks down the body and causes injury.

Be sure to stretch and warm up.

[Scottc1988]

What are sets and reps

[Scottc1988]

Nm, I get it.

Should I do sit ups with sets/reps ?

[dfr4badkarma]

when performing sit-ups you don't really want to build bulk so much as endurance....the best thing for that would be to do different workouts such as cruches, full sit-ups, 6inches, things like that but basically do as many reps as you can in one workout. in short, 1 set of as many as you can do.then do the next exercise...try to increase the number you can do atleast weekly.

Also an important thing to remember in working out it always keep pressure on the muscles you are working out, never yank or pull on them it will only hurt you. A good idea would be to join the local gym and the first day get one of the instructors to give you a lesson on how to work the different machines correctly and he'll tell you what muscles they work and what you use them for in daily life.

[Manny99]

if you live by the beach, just go run sprints there. if not do normal sprints. measure 30 ft, make a line, measure 60 ft, make a 2nd line, and then make a 3rd line at 90 ft. you also make a starting line. start by running to the 30 foot line, as you are getting there go down and touch the line with your fingers. run back to the startingline and touch the line with your fingers again. turn around and run to the 60. do the same thing. run to the 90ft line do the same thing. all this while timing yourself.

since it kinda seems like you could be new to exercising, just go out and jog. you need a stronger heart, whcih will increase your endurance. so even if you dont increase your speed by that much, you wont be dying and out of breath by the time u reach the bunker. :)

[Blacksheep]

Originally posted by Scottc1988
Nm, I get it.

Should I do sit ups with sets/reps ?

Sit-ups are bad for the back, that is why the Marines now do crunches, those will work just fine. Also, try reverse crunches to strengthen the back.

[Durandal]

Stride is also important.

Push off with the balls of your feet, and as your foot is coming down don't touch the ground with your heel, hit the ground with the ball of your foot.

It'll seem a little weird at first but it does help.

[LAMANTEthePBguy]

yea if you can get your stride out that will also help. It might be hard when trying to keep a low profile but eh.. think about it. if you have the same turnover of your feet, but lenghten your stride by an inch, you will gain more distance with nearly the same work.

[Danger]

to gain speed over short distances do suicides...its a type of sprint. That's what basketball and football players do. Find somewhere to run...preferably outside b/c the wind is a factor. Run 10 yards then stop as fast as you can and run back to where you started, then stop and turn around and run 15 yards stop and sprint back. keep doing this until your last sprint is about 100 yards. Run as hard as you can while staying low to the ground. Lean forward slightly (like football players or sprinters). This will gain you short distance speed.

Also find a long log...kind of like the ones they use for parking so people dont drive on the grass. Stand at the end of the log and straddle it. Run down the log while raising your knees to your chest. You want to go as fast as you can while bringing your legs up to your chest the most amount of times possible.

Run hills. Find a hill, kind of steep but not one that you'll fall down it and break your neck. Sprint up the hill then jog down it. Keep doing it. The trick is to move your legs straight up and down as much as possible while moving up the hill. This is where you get the explosion when you sprint.

I'm not a speedball player but I was a running back for football so these drills will definately gain you more speed running.

[NYRChaoS]

if u get really heavy weights yes, but not if you get light ones... i use them all the time and it dont bother me any...

[Denwad]

Originally posted by Danger
to gain speed over short distances do suicides...its a type of sprint. That's what basketball and football players do. Find somewhere to run...preferably outside b/c the wind is a factor. Run 10 yards then stop as fast as you can and run back to where you started, then stop and turn around and run 15 yards stop and sprint back. keep doing this until your last sprint is about 100 yards. Run as hard as you can while staying low to the ground. Lean forward slightly (like football players or sprinters). This will gain you short distance speed.

Also find a long log...kind of like the ones they use for parking so people dont drive on the grass. Stand at the end of the log and straddle it. Run down the log while raising your knees to your chest. You want to go as fast as you can while bringing your legs up to your chest the most amount of times possible.

Run hills. Find a hill, kind of steep but not one that you'll fall down it and break your neck. Sprint up the hill then jog down it. Keep doing it. The trick is to move your legs straight up and down as much as possible while moving up the hill. This is where you get the explosion when you sprint.

I'm not a speedball player but I was a running back for football so these drills will definately gain you more speed running.

Why the hell is it when ever I play woods, I have to run like no tomorrow.

[Danger]

Denwad do you play with a partner? I'll pick a partenr or a few guys and we stick together. We rarely ever end up sprinting for cover, its usually the other way around lol :laugh:

If you do have to run away from fire don't be predictable. Run like a chicken with its head cutt off so its very hard for the opponent to hit you.

[iTz NyaGo]

another thing about sprinting is that a lot of it comes from your arms. 2 methods used in my school does for track and field are:

1) grab 5 lb. weights (if they are too light for heavier), look in a mirror to make sure you have good form (arms should not cross in front of the body), and just sprint in place.

2) get a partner, sit in a pike position (legs out in front of you together), have him/her grab your ankles, and start pumping your arms as if you're running. you should start bouncing, which is a good thing. try to do this for at least 30 seconds, and slowly build up how long you can do it.

another way is if you have a nearby track. try to sprint about 1/4 of the track(100m), jog 1/4, sprint 1/4, jog 1/4, then sprint 1/2, job 1/2, sprint 3/4, jog 1/4, then sprint the whole track. this helps endurance as well your sprinting. the key thing here is to not jog at a normal pace. do a slow jog, very small steps to help you gain some strength back in you doing a full out jog would be very hard, especially if you're just starting.

ALWAYS remember to stretch before workouts and after. also, if you take a hot or cold shower after a workout, it helps relieve your muscles more.

[Denwad]

Originally posted by Danger
Denwad do you play with a partner? I'll pick a partenr or a few guys and we stick together. We rarely ever end up sprinting for cover, its usually the other way around lol :laugh:

If you do have to run away from fire don't be predictable. Run like a chicken with its head cutt off so its very hard for the opponent to hit you.


No, I usually move out to the woods in groups of 4

The woods I play in you usually need around 20-30 people to play a good game.

[NYRChaoS]

iTz NyaGo that sounds like a good idea =]

[Cwilks2k06]

i wud also like to know how to run faster jump higher play better i wud like some increase in my inteligence and i wudnt mind growing a few inches more any one got any suggestions?? lol what kinda thread is this man u run as fast as u can thats the best u can do

[weeji]

Originally posted by Cwilks2k06
i wud also like to know how to run faster jump higher play better i wud like some increase in my inteligence and i wudnt mind growing a few inches more any one got any suggestions?? lol what kinda thread is this man u run as fast as u can thats the best u can do

Ummm...no. You can get yourself to run faster. Suicide Sprints and calf excercises helped me get faster, and as an added bonus, I can now jump much higher...not to brag or anything, but if white men can't jump, I must be the exception :D

[KYJelly]

Originally posted by Danger
to gain speed over short distances do suicides...its a type of sprint. That's what basketball and football players do. Find somewhere to run...preferably outside b/c the wind is a factor. Run 10 yards then stop as fast as you can and run back to where you started, then stop and turn around and run 15 yards stop and sprint back. keep doing this until your last sprint is about 100 yards. Run as hard as you can while staying low to the ground. Lean forward slightly (like football players or sprinters). This will gain you short distance speed.

Also find a long log...kind of like the ones they use for parking so people dont drive on the grass. Stand at the end of the log and straddle it. Run down the log while raising your knees to your chest. You want to go as fast as you can while bringing your legs up to your chest the most amount of times possible.

Run hills. Find a hill, kind of steep but not one that you'll fall down it and break your neck. Sprint up the hill then jog down it. Keep doing it. The trick is to move your legs straight up and down as much as possible while moving up the hill. This is where you get the explosion when you sprint.

I'm not a speedball player but I was a running back for football so these drills will definately gain you more speed running.

I don't want to try and invalidate anything you stated, it is all very good information; however, I do feel inclined to point out that suicides can potentially hurt the knees. The amount of sudden jerking and twisting can cause cartilage to rip or tear, tendons be strained, or just bad on joints.