Training for the 60-Yard Dash
Training for the 60 yard dash will not only benefit athletes who are competing in track events. Baseball players often train for this distance as it helps them run the bases faster during games. The ideal training for this distance will require running, weight training, plyometrics and cross training exercises. Athletes should determine how many days per week they can train, how much time each day, how long they have until they want to see improved speeds and if they have access to the equipment needed.
Training Time
Athletes who want to train seriously to improve their 60 yard dash speed should expect to train at least 5 days a week. They will spend anywhere from 30 to 90 minutes depending on the type of exercise scheduled for that particular day. They should also plan on at least one rest day during the week where no training is done. This day is important to allow the body to repair any small muscle tears that occur during training. Athletes who can devote only 3 or 4 days a week will not progress as quickly but can still improve their times.
Another factor in designing a training program is how much time before the athlete needs to run faster. An example is a baseball player who wants to improve his running time before spring try out season should start training at least 8 weeks before try outs.
Sample Training Program
This is only one example of a possible training program. Athletes should consult with a trainer or other professional to design a program that fits their specific needs and skills. This is a 5 day training program.
- Day 1: Strength training in the morning and a 5K run in the afternoon
- Day 2: Endurance training such as two 400 meter dashes
- Day 3: Strength training in the morning and a 5K run in the afternoon
- Day 4: Endurance training again
- Day 5: Cross Training such as swimming or biking
- Day 6: Long run of 7 miles or more
- Day 7: Rest
This is the first of 4 weeks of this program. Each week increase the number of repetitions of the endurance train run and the length of the long run by 1 mile. The next step is 4 weeks of work on specific muscles and speed.
- Day 1: Strength training that is specific to areas that need it
- Day 2: Endurance that focuses on shorter distances run at faster speeds
- Day 3: Plyometric strength training
- Day 4: Speed Training such as repetitive dashes run at top speed
- Day 5: Strength training with weights
- Day 6: Speed Training including repetitive dashes run at top speed
- Day 7: Rest
Use this program for 4 weeks. Each week increase the repetitions for the speed runs and endurance runs.
This is only one example of a possible training program for the 60 yard dash. Incorporating distance running into the program will also help with the speed of the short run. Plyometric exercises will increase the strength of leg muscles to help athletes run faster.
