SPEED DEVELOPMENT
1. FLEXIBILITY
We operate the program in three stages: standing, sitting, and wall drills. We also partner stretch at the conclusion of any workout or competition.
A. Standing Stage (Head to toes progression): Neck rotators, arm rotators, shoulder rotators, back rotators, hip rotators/stretch, V-touch stretch, left over right stretches, together touches, knee-up and leg back, quad pulls.
B. Sitting Stage: V-touch, together touch, hurdle stretch, up and down butterfly, toes to nose, pretzel, knee-up, form back and side step over, legs over, quads setting and side pulls.
C. Wall Drills: Swings (side/front), calf stretch (L-R both), opposite hand/foot, knee-up, hip out/front and side.
D. Partner Stretch (Front/Back, Up/Down): ankle, Achilles, knee, hamstring, hip/front, quad/groin (back), arms, shoulders (up), back/butterfly (down).
2. RUNNING EFFICIENCY/ECONOMY
A. Sprint Drill General
(1) March or Walk (toe, heel, knee-up)
(2) Regular skip (height, distance)
(3) Side Skip
(4) A Skip
(5) B Skip
(6) C Skip (hurdles)
(7) High Knees (walk, toe, skip, sprint)
(8) Butt Kickers (low/high Knee)
(9) Straight Leg Sprints
(10) Karoke
(11) Retros
B. Sprint Drills - Specific
(1) Fast leg (step over the knee)
a. Right (1-2-3-FL)
b. Left (1-2-3-FL 1-2-3-FL)
c. Alternate (1-2-3-R 1-2-L 1-2-R 1-2-L 1-2-R
(2) Fast but kicks
a. Right
b. Left
c. Alternate
(3) Arm drills
a. Sitting
b. Knees
c. Standing
d. Elbow Slaps
3. NEUROMUSCULAR REACTION
A. Stick/tape Drill (Good Shin Angle 90 degrees)
_______175 cm 70
_______160 cm 64a
_______145 cm 58
_______130 cm 52
_______115 cm 46
_______100 cm 40
_______ 85 cm 34
_______ 70 cm 28
_______ 55 cm 22
_______ 40 cm 16
Start _______
B. Stick/Tape Drill Alternatives
(1) On your back
(2) On your front
(3) On your right side
(4) Jog to line
5. SPEED DYNAMICS (ACCELERATION/MAXIMUM VELOCITY)
The purpose of these activities is to develop pure speed potential (max stride length/frequency).
A. Flying Runs 20 to 40 meter maximum velocity runs/under control/proper technique the best way to learn to sprint is to sprint (full recovery)
X (start) ΰ x build-up ΰ Sprint 20-30-40) ΰ Decelerate
B. Incline Runs Downhill or a soft surface
C. Cable Runs Use the cable/pulley system
D. In and Outs
X (Sart)ΰX Build up ΰ Full Speed (15m) ΰ x maintain (10m)
ΰ x Full Speed (15m) ΰ x Decelerate
6. Speed/Endurance
We need to train the bodies systems to develop good sprinters.
A. Metabolic System Increase stroke volume of the heart, the use of fat for fuel, and the building of general endurance (pulse rate 130-150bpm).
Types of Training:
(1) Continuous runs for periods of 5 20 minutes (or more)
(2) Slow intervals runs of from 200 to 800 meters
(3) Fartlek (speed play)
B. Aerobic System Develop the capacity of the body to take in oxygen, transport oxygen, and utilize oxygen (pulse rate 150-190bpm).
Types of Training:
(1) Continuous runs long duration of 20 minutes or more
(2) Interval Training low to medium intensity (speed), medium to long distance (duration) medium to high work load (number of runs) and with a specific rest period (less duration) (pulse rate 120bpm go back to work)
C. Anaerobic System Increase the capacity of the oxygen department, stimulate organs that control the chemical content of the blood, develop an alkaline reserve that can be called upon to control the acid base of the blood, improve running form by correct movement when under various levels of fatigue, and improve stride length and stride frequency (speed) (pulse rate is taken only as a characteristic of velocity, 120 bpm we go back to work).
Types of Training:
(1) Competition
(2) Time Trials
(3) Repetitions high intensity (speed 85% - 100%), short to medium distance (duration), low to medium work load (number of runs), and rest periods determined by pulse rate of 120bpm. (Rest duration should be 3 to 5 times that of interval rest duration or the intensity isnt sufficient.)
D. Neuromuscular System A well functioning system will allow for running efficiency/economy and enhance the knowledge of pace.
Types of Training:
Repetitions At race pace or faster, for durations of 15 to 120 seconds, or distances Ό to ½ the race distance, low numbers of reps and recovery to 120bpm.
7. WARM-UP/WARM-DOWN
We warm up for two reasons:
1. To prevent injury
2. To enhance physiological performance.
What should a warm-up do for the body?
1. Increase body temp.
2. Loosen and stretch muscles.
3. Loosen and stretch joints and tendons.
4. Raise the pulse rate (up to 150-160 bpm).
What should the warm-up not do?
1. Fatigue the athlete
2. Involve heavy working of the muscles
When should the warm up begin and end?
Begin 50-60 minutes before the athlete reports to the event to begin competition. End 15 minutes before the athlete reports to competition.
What activities should it involve?
1. 800 meter jog/run
2. Complete stretching routine
3. Complete sprint drill routine
4. Pick-up/acceleration runs
5. Practice starts/hand-offs/or both
Race Time 2:00pm / 100m dash
1:00 Jog 800 with teammates in the race
1:05 Stretch with teammates in the race
1:20 Sprint drills with teammates in the race
1:30 Pick-ups with teammates in the race
1:40 Standing and block starts
1:45 Shoes changed and relax (check in for race)
1:55 Starting line
2:00 Race
12:45-Standing, walking, jogging exchanges
1:00-Jog 800/exchange drill
1:05-Stretch with team
1:20-Sprint drills with teammates in the race
1:30-Starts/fast exchanges with teammates in the race
1:45-Shoes changed and relax (check in relay)
1:55-Starting line (first person in each relay is in charge of relay card and baton)
D. Warm-Down Begin after the individual/team reports to their coach. This should be done in the middle of the field immediately following the competition.
Points to remember:
1. The warm-down is as important as the warm-up
2. The purpose is to get lactic acid out of the muscles to prevent soreness and enhance the next performance.
3. The longer you wait to begin, the less effective the warm-down becomes. The first 5-10 minutes are critical.
2:00- race ends
2:05- Sweats on and meet your coach and begin with
jog/walk/jog 800m
sprint drills
stretch with partner/self
pick-ups/stretch (pulse 130-150bpm)
drain legs/massage
8. PLYOMETRICS
Jump training to increase power and strength, which will increase stride frequency and stride length. This training tool must be used very carefully to avoid injuries.
Types of Training (grass or padded surface):
A. In-place jumps (negative vertical velocity)
(1) Pogo jumps
(2) Rocket jumps
(3) Tuck jumps
(4) Straddle jumps
(5) Ski jumps
(6) Split jumps
(7) Single leg butt kickers
B. Short movement jumps (5 or less repeats)
(1) Standing long jump
(2) Standing triple jump
(3) Double leg jumps
(4) Single leg jumps
(5) Single leg alternative
(6) Hurdle hops
C. Long movement (meso-power) jumps (10x)
(1) Straight leg bounds
(2) Skip for height/distance
(3) Single leg
(4) Alternate legs
(5) Speed bounds
(6) Hurdle hops
D. Box Drills use boxes to do various drills
Before getting into the actual sprint drills, I would like to call your attention to some factors that should be taken into consideration when developing and performing sprint drills.
1. The single best way to practice an activity it to perform the activity itself - - you learn to sprint by sprinting.
2. By breaking down the whole activity into parts, you can isolate certain specialized movements for more attention.
3. Spring speed is the product of stride frequency and stride length. The ratio between these two factors is critical an unique to each individual. The ration changes from one phase of a race to another.
4. Stride frequency is basically an inherent trait, but improper technique will cause a slower frequency.
5. Improper technique that reduces angular velocity of the legs will decrease leg frequency.
6. Stride length can be maximized by good technique. The stride should be as long as is mechanically efficient.
7. The human machines pushing forces are much stronger than its pulling forces. Thus the optimum angle of the lower leg with the ground at contact is 90 degrees. If the fool is forward, there becomes an effect of a repeated breaking before pushing off. This action is usually noticed in the athlete who over-strides or over- extends. The runner should learn to drop onto the foot so it will be in the strongest driving position.
8. Leg flexibility and strength will enhance stride length. With more leg strength, the amount of force applied to the ground with each stride should increase. This will cause the athlete to travel farther with each stride.
9. The complete cycle of a leg movement is divided into the support phase, when the weight is on the entire foot; a driving phase, when the foot is in contact with the ground; and the recovery phase, when the leg swings from the hip with the foot clearing the ground.
10. Contact with the ground is made with the ball of the foot (joint of the little toe). As the body passes over the foot, the heel will touch slightly.
11. Rotation occurs with each stride because of the muscular connection between the pelvis and the upper trunk. This reaction is absorbed by the upper body, which can be seen to twist rhythmically in opposition to the leg movement. Properly directed arm action can facilitate the reaction of the lower body. Also, the proper use of the arms, by moving them through the optimum range, allows efficient time and distance of force application to occur. During the forward Swing, the arm angle is about 90 degrees or less, coordinating with the quick recovery of the forward swing of the leg, depending on the speed of the ruin. In the backward phase of the arm action, a natural lengthening at the elbow corresponds with the longer leverage of the driving leg on the opposite side, to allow horizontal drive. But toward the end of its backward movement, the arm bends and speeds up to again match the final, fast stage of the leg drive
12. The head and neck should stay in natural alignment with the shoulders and trunk.
13. The face should be relaxed (no tension) with the lower jay slightly open and relaxed.
14. The neck, shoulders and chest should be relaxed (no tension).
15. Upper arms, forearms and hands should have no tension.
16.Sprinting is a total body effort with all parts working in unison. The athlete should have an awareness on the particular emphasis placed on muscular tension and muscular relaxation.
DRILLS
The drills that one should perform should contribute to the following:
Technique
Agility
Flexibility
General endurance
Local endurance
Strength
Drills should have two main purposes:
Conditioning drills involved in total body conditioning
Specific Drills Those drills based upon one or more elements of an athletes competition event. They demand more attention by the athlete and a coaches supervision.