How to breathe for sprinting and the beep test?

hey guys, i have a 40 yard sprint and a beep test coming up, but i have no clue on how to breathe for them?

it's better to breathe through the nose for the beep test in the beginning right? in order to save energy for later on?

thanks

overthinking. A properly planned out training program will bring much better results than breathing techniques. Make sure your well trained, well hydrated, and well fed.

[QUOTE=patkoch;461455961]overthinking. A properly planned out training program will bring much better results than breathing techniques. Make sure your well trained, well hydrated, and well fed.[/QUOTE]

alright, thanks.

anyone else know what i can do?

[QUOTE=MoonWalker0;462682371]alright, thanks.

anyone else know what i can do?[/QUOTE]

for a 40 yard sprint your not supposed to breath. watch anybody do it in the combines and nobody breathes it helps keep your core tight. however, like the man above said it is alot more important to do the other things right

[QUOTE=dixieland1204;462821321]for a 40 yard sprint your not supposed to breath. watch anybody do it in the combines and nobody breathes it helps keep your core tight. however, like the man above said it is alot more important to do the other things right[/QUOTE]

Don't breathe? Are you serious?

I've never heard that... lol.

[QUOTE=dixieland1204;462821321]for a 40 yard sprint your not supposed to breath. watch anybody do it in the combines and nobody breathes it helps keep your core tight. however, like the man above said it is alot more important to do the other things right[/QUOTE]

you have to breathe in the 40

ive never seen anyone not breathe

[QUOTE=MoonWalker0;463097781]you have to breathe in the 40

ive never seen anyone not breathe[/QUOTE]

I promise. wouldnt make that one up. if it takes you 4 to 5 seconds to run a 40 you should be able to hold your breath. I have trained with multiple people including an NFL guy and a olympic track coach and they both have told me when you run a 40 you dont want to breath

Everyone runs the 40 differently but I will say one of the most important things in running the 40 is stretching. I have played division 1 football as well and ran in the 4.3's (handclock) at times and what I saw most often was lack of flexibility and stretching. You can increase contractility and increase range of motion by stretching really well and I don't just mean stretching 10 minutes before. I recommend doing a couple slow laps to get warm then having a training stretch your quads, hams, and glutes for a while. It should definitely hurt a bit while they are doing it but don't underestimate it. I promise you that you can shave off 5 tenths of a second off your time just stretching properly.

Secondly, don't stay too tight throughout the run. Ask any true NFL sprinter like Deion Sanders and they will tell you not to stay too tight in your run, it limits range of motion, you have to learn to stay loose and keep a nice forward leaning posture and keep your hands open, not clenched.

As someone mentioned above definitely stay hydrated as well, electrolyte imbalance can definitely mess with performance. Also, your start is huge, another thing I saw a lot of is guys who could run in the high 4.3's that could probably run high 4.2's or low 4.3's but their starts were terrible, I could beat them off the line but they had a nice motion through top speed. Work on it!

Good luck and keep us updated!

beep test = living hell... good luck bro!

For the beep test just take it easy, dont stress.

Breathe in and out the way you feel the most comfortable.


I've done 11-12 mins beep test in the past and I've always breathed in from my mouth even in the beggining since I feel i dont get enough air in from my nose when running.

alright, thanks bros.

what's a good video i can watch to improve my technique?

i'm really looking for overall running technique.

[QUOTE=MoonWalker0;463097781]you have to breathe in the 40

ive never seen anyone not breathe[/QUOTE]

Then obviously you've never seen the NFL Combine.

It's like trying to open a jar of pickels. When you're trying to twist the top harder, you hold your breath, right? When you feel it giving away or about to open, you exhale and it opens. Same concept for the sprinting, you let your breath out on the last second to get that final burst of energy.

I've done it while lifting also, works well.

Beep test?

Aware me please.

[QUOTE=Niko49ers;463761383]Beep test?

Aware me please.[/QUOTE]

some refer to it as the "pacer"

[QUOTE=DRiFT2oNR;463770813]some refer to it as the "pacer"[/QUOTE]

[img]http://img141.imageshack.us/img141/1466/gifbinicecube.gif[/img]

[QUOTE=Niko49ers;463761383]Beep test?

Aware me please.[/QUOTE]

The beep test:

Start with cones 30 yards apart. Start at cone 1 and when you hear the beep walk/jog/run to cone 2. Turn around and wait til you hear the next beep, then walk/jog/run back to cone 1. The beeps will get incrementally closer and closer together til you are at a full out, down and back sprint. Do this til you keel over. There are levels and the higher the level the "better" you are at the beep test and aerobic capacity overall.

As someone mentioned before, It's hell, and now I am going to have nightmares about it.

[QUOTE=TheHitStick;463644183]Then obviously you've never seen the NFL Combine.

It's like trying to open a jar of pickels. When you're trying to twist the top harder, you hold your breath, right? When you feel it giving away or about to open, you exhale and it opens. Same concept for the sprinting, you let your breath out on the last second to get that final burst of energy.

I've done it while lifting also, works well.[/QUOTE]

every combine i've seen has guys breathing while running.

do you have a vid of these guys not breathing?

[QUOTE=MoonWalker0;463978023]every combine i've seen has guys breathing while running.

do you have a vid of these guys not breathing?[/QUOTE]


lol....im thinking a vid of people running 40's will be hard to tell if a person is breathing or not....although the pickle jar example does seem to make a case.

Also why not just go out and try them out? What works for others might not work for yourself

[QUOTE=dixieland1204;463203391]I promise. wouldnt make that one up. if it takes you 4 to 5 seconds to run a 40 you should be able to hold your breath. I have trained with multiple people including an NFL guy and a olympic track coach and they both have told me when you run a 40 you dont want to breath[/QUOTE]

just to bnack this up. there is a technique where you contact your inner core. and dot breathe. cant remember the exact name of it but used it myself and it definitely gives you a boost in speed. its used by track sprinters. i wouldnt reccomend you do it over any longer than 40 though. it can be dangerous because of oxygen starvation for obvious reasons

[QUOTE=athletix;463426003]Everyone runs the 40 differently but I will say one of the most important things in running the 40 is stretching. I have played division 1 football as well and ran in the 4.3's (handclock) at times and what I saw most often was lack of flexibility and stretching. You can increase contractility and increase range of motion by stretching really well and I don't just mean stretching 10 minutes before. I recommend doing a couple slow laps to get warm then having a training stretch your quads, hams, and glutes for a while. It should definitely hurt a bit while they are doing it but don't underestimate it. I promise you that you can shave off 5 tenths of a second off your time just stretching properly.
[/QUOTE]

Warm ups, yes. Static stretching with help from a trainer however is not so cut and dry.

[URL]http://www.brianmac.co.uk/articles/article027.htm[/URL]

[URL]http://www.medicalnewstoday.com/articles/122341.php[/URL]

[URL]http://www.usarugby.org/media/EDocs/sprintperformance.pdf[/URL]

[URL]http://hpcsport.com/publications/staticstretching1.pdf[/URL]

During the 40- it actually may be more beneficial to not breathe. What you want to do is take a deep breath when the person yells "set" and you lift your bottom up. Once he yells "GO!" you immediately breathe out as this will give you a ton more power to push off. After that try not to breathe but concentrate- only breathe about 10m before the finish line to give yourself an extra edge.

Like the first reply, you're over thinking way to much if you want to know how to properly breathe. Breathe naturally, you'll be fine.

Now if you want to focus on something, your form would be the thing to focus on. Staying relaxed, maintaining good sprinting form ( you can look up everywhere on the internet for examples), and just staying mentally focused.

Somethings you can do before the race is to get a good warm up and static stretch.

Other than that, there's not much to it. Just stay relaxed, focused on your form and stay mentally strong.