can i sprint train without equipment?
Heck yes you can! One of the great benefits of sprint training is that it can be done pretty much anywhere (not in libraries, freeways or airport runways though); you don’t need equipment (shoes optional: clothing not), and at anytime the feeling takes you. No gym membership required!
Sure, you can buy some track cleats if you love to train on the track, or some turf shoes if you want to train on the artificial fields. But you don’t have to. Just read my article ‘Sprint Training: Where Do I Start?’ and off you go.
Now, if you’ve been sprinting for a bit and you’ve heard that ‘resisted sprinting’ is the way to go but you don’t want to buy a speed sled or resistance bands (plus, you’ll need a partner for band resisted sprints) then simply find a low grade hill! Hill sprints elicit similar force production requirements and kinesthetics (body positions) as sleds and bands.
I say low grade hill but I don’t want you to get hung up on the details too much. Somewhere between 5-10% grade is perfect, but if it looks a little steeper than that, so what? Your aim should be to sprint as fast as possible for 10-15s and rest according to your goal.
Want to get faster? Walk back down and make sure your rest period is at least 2-3mins between sprints. Aim to complete around 4-5 rounds. If you really want to experience the benefits of this type of training, then pair your hill sprint with a 10-20yd sprint on a flat surface. The potentiation will kick your speed up.
Just want to look good naked? You can skip the walk back down (if you’re a true masochist) and jog back to the bottom. Give yourself 30-60s and go again. Until you can’t. You won’t get faster this way, but it is a heck of a workout!