Sprinting: 10 Research Articles for Effective Sprint Training

This article was written by Paul Hoffman. You can read his previous articles here. He has read and researched several research papers on sprinting and performance articles so you don’t have to.

If any of these articles interest you, feel free to research the case studies and methodology and come up with your own conclusions.

Sprinting Research Review

1) Wesley, C., et al. “Sprints to Smarts: The Effect of High Intensity Interval Training on Various Executive Functions.” International Journal of Exercise Science: Conference Proceedings. Vol. 2. No. 6. 2014.

Demonstrated that executive function (attentiveness and problem solving) was greater after sprints vs general aerobic activity).

2) Duncan, M. J., G. Thurgood, and S. W. Oxford. “Effect of heavy back squats on repeated sprint performance in trained men.” The Journal of sports medicine and physical fitness 54.2 (2014): 238-243.

Heavy back squats 4 minutes before sprinting resulted in lower fatigue rate and faster times at the tail end of a set of 30m sprints.

3) The Journal of Physical Fitness and Sports Medicine. Vol. 3 (2014) No. 1 p. 121-129. An optimal protocol for dynamic stretching to improve explosive performance Taichi Yamaguchi1), Kojiro Ishii2)

It was determined that 10-15 repetitions of dynamic stretches or 10-20m 1-2 sets were optimal.

4) Hammoudi-Nassib, Sarra, et al. “Effects of psyching-up on sprint performance.”The Journal of Strength & Conditioning Research (2014).

This study demonstrated that using modern psychological techniques involving positive imagery and self confidence building (psyching up) enhanced sprint performance.

5) Whelan, Niamh, Ciaran O’Regan, and Andrew J. Harrison. “RESISTED SPRINTS DO NOT ACUTELY ENHANCE SPRINTING PERFORMANCE.”Journal of strength and conditioning research/National Strength & Conditioning Association (2013).

Resisted sprints did not improved 10m acceleration in this study.

6) Cross, Matt, Matt Brughelli, and John Cronin. “Effects of Vest Loading on Sprint Kinetics and Kinematics.” Journal of strength and conditioning research/National Strength & Conditioning Association (2013).

Vest loading compromises horizontal power output.

7) Knight, Joel. “The effect of squat depth on the post activation potentiation response.” (2013).

This study suggests that 90 degree squats can benefit sprint performance at 20m and 40m, but not at 10m and 20m.

8) Grierson, Bruce “What Makes Olga Run” 2014.

This book is about 95 year old multiple world record holder Olga Kotelko, and the science of aging, longevity, and exercise.

9) Chong, E., K. Guelfi, and P. Fournier. “Combined Glucose Ingestion and Mouth Rinsing Improves Sprint Cycling Performance.” International journal of sport nutrition and exercise metabolism (2014).

These findings suggest that combining the ingestion of glucose with glucose mouth rinsing improves maximal sprint performance. This ergogenic effect is unlikely to be related to changes in blood glucose, sweetness or energy sensing mechanisms in the gastrointestinal tract.

10) “Force plate vertical jump measurements and 30 m sprint performance in trained athletes : a short report” : original research article, International SportMed Journal, March, 2014.

This study found significant associations between 30 metre sprint time and the concentric phase of counter movement jump for both force and power parameters.

Bonus #11) Strength & Conditioning Journal: April, 2014 The Increasing Role of the Hip Extensor Musculature With Heavier Compound Lower-Body Movements and More Explosive Sport Actions. Beardsley, Chris MA (Hons)1; Contreras, Bret BSc, CSCS2

Hip extension training should be prioritized using hip dominant exercises in the athlete’s program, emphasizing heavier loads during compound lower body exercises, and using loads to maximize hip extension movement in explosive lower body training.

NOTE: Bret Contreras and Chris Beardsley are authors of The Optimal Athlete: Sprinting eBook, worth checking out if you like research reviews!