Sprint Mill Reverse

Purpose of the exercise

Conditioning and strength exercise for the quadriceps, glutes and cardiovascular system. Improves quad strength without eccentric load, develops posterior motion control and aids in knee rehabilitation. Also effective for metabolic conditioning, for improving quad endurance and as recovery work between intense workouts.

Supplies

• Non-motorised treadmill/sprint mill
• Adequate ventilation
• Towel and water

Starting position

1. Stand on the sprint mill facing the console
2. Hold handles firmly
3. Place feet on belt
4. Lean back slightly
5. Tighten your core

Implementation

1. Start with backward steps
2. Push the strap backwards with your feet
3. Make powerful, floating movements
4. Stay on your whole foot
5. Keep constant speed
6. Stay upright or lean back slightly
7. Use handles for stability
8. Move for desired time

Points of interest

• ✓ Hold handles firmly for safety
• ✓ Lean back slightly
• ✓ Make powerful, controlled moves
• ✓ Keep constant cadence
• ✓ Feel your quadriceps working
• ✓ Breathe calmly
• ✗ Avoid moving too fast (loss of control)
• ✗ Don't lean too far back
• ✗ Don't let go of handles
• ✗ Don't look back (keep looking ahead)
• ✗ Don't make too big a deal
• ✗ Don't start without a warm-up

When this exercise?

This exercise is suitable in knee rehabilitation as it develops quad strength without eccentric loading that can irritate knees (in consultation with physiotherapist). Ideal as recovery work or accessory conditioning. Very effective for quad development without DOMS. Perfect as a variation in conditioning programmes. Also valuable for athletes requiring quad endurance. Suitable as daily conditioning without muscle damage. Start with low intensity and build up gradually.