Nederlands 
Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.
Sprint Mill Vooruit
Sprint mill forward is a high-intensity conditioning exercise where you sprint on a non-motorised treadmill (assault runner, curve treadmill). Unlike traditional motorised treadmills, you have to move and keep the belt moving yourself through your foot strike, making the exercise much more intense. The curved shape of the belt forces you to do good sprint mechanics. It is an excellent exercise for explosive power, sprint speed and anaerobic fitness.
Table of contents
Purpose of the exercise
Conditioning and strength exercise for the entire posterior chain, quadriceps, core and cardiovascular system. Improves sprint speed, explosive leg strength, anaerobic capacity and acceleration. Also effective for developing correct sprint mechanics, improving power output and metabolic conditioning.
Supplies
- Non-motorised treadmill/sprint mill (assault runner, curved treadmill)
- Adequate ventilation
- Towel and water
- Sports timer (for intervals)
Starting position
- Stand on the sprint mill with hands on the handles
- Feet on the tyre (centre or rear)
- Lean forward slightly
- Tighten your core
- Get ready for explosive start
Implementation
- Start with powerful forward drive
- Lean forward and sprint explosively
- Use powerful arm swing
- Keep walking on the forefoot/midfoot
- Keep short ground contact time
- Drive knees up and forward
- Keep high cadence (fast steps)
- Sprint for desired time/distance
- Reduce speed gradually
Points of interest
- ✓ Lean forward during sprint (good sprint stance)
- ✓ Use powerful, active arm swing
- ✓ Stay on forefoot/midfoot
- ✓ Drive knees up and forward
- ✓ Keep short, quick steps
- ✓ Tighten your core for stability
- ✗ Avoid leaning back (loss of speed)
- ✗ Don't land on your heels
- ✗ Don't grip handles too tightly (restricts arm swing)
- ✗ Don't make too long passes
- ✗ Don't start too quickly without a warm-up
- ✗ Don't let yourself slide backwards on the tyre
When this exercise?
This exercise is suitable for athletes who want to develop sprint speed and explosive power. Ideal for footballers, rugby players, basketball players and other sprint athletes. Very effective for HIIT (high-intensity interval training) and metabolic conditioning. Perfect as conditioning work without the impact of outdoor sprinting. Also valuable for improving sprint mechanics in controlled environment. Suitable for off-season conditioning. IMPORTANT: very intensive - only for those with good cardiovascular base. In case of knee, ankle or hip problems, have it assessed first. Start with short intervals (10-20 seconds) and ample rest.
Table of contents
Related complaints
Ankle complaints
When spraining the ankle, you often tear or strain one or more ankle ligaments....
Knee complaints
Especially with knee problems, it is imperative to get a good picture of the...
