Sprint Power Point
Sprint Power Point
Sprint Power Point
Acknowledgements
Cliff Rovelto Head Coach Kansas State University
Sound training principles and good intuition will make up for places of faulty planning.
in all your getting get an understanding
Know what works for you Continually tweak and develop your own system that fits your coaching style.
eat the fish and spit out the bones
My Philosophy
Those who know WHY will always be victorious over those who only know HOW If you are going to run fast. Then run fast.
Training Inventory
Acceleration Maximum Velocity Speed Endurance 0 30m 30m 60m 60m 600m
Conditioning
Aerobic, Muscular, Core, General Strength. GENERAL STRENGTH IS THE ABILITY TO OVERCOME THE RESISTANCE OF YOUR OWN BODY Specifically address role of specific sprint muscles Gluteals, Hamstrings' and gastroc/soleus complex
Training Inventory
Strength Eccentric, Concentric, Static, Elastic and Dynamic ABILITY TO APPLY FORCE POWER = FORCE X VELOCITY Front Side Mechanics
Sprint Mechanics
Flexibility/Mobility
Psychological focus
Types of Sprinters
S P E E D Development
Speed has TWO and ONLY two components
Stride Length Stride Frequency To improve speed, one or both of these components must increase. Find the athletes optimal stride length and stride frequency. Because of Anthropometric difference (height, leg length, body build) you have to decide which component will give you the most bang for your buck. It is possible to improve one at the expense of the other and still see significant improvement. All efforts of improve stride length and stride frequency must be taught within the parameter of sound technique. ***Never let training stray away from your pursuit of happiness, i.e. SPEED and more SPEED. You dont run slow to run fast, your run fast to run faster!
Acceleration
I agree with Vince Anderson that it is very important to teach all athletes how to run 100m even if they will never run the 100m.
In the 2004 Olympic Games, Pole Vault Silver Medalist Toby Stevenson spent the previous year improving his acceleration mechanics and max speed.
All acceleration activities in the sprints, hurdles and jumps are a variation of the 100m pattern.** Acceleration mechanics and power development go together. The more powerfully an athlete can apply force to the track the better their acceleration will be.
Acceleration is POWERFUL not quick. As most developing athletes are learning how to accelerate they always say but that feels slower. To accelerate optimally, the athlete must learn how to powerfully extend completely from the hips through the shoulders. Make your athletes STRONGER and you will improve their ability to accelerate. Both specific strength and overall strength is necessary.
Acceleration
Posture and Rhythm Always enforce good posture and teach a sense of rhythm. Even as your athletes get stronger and more powerful their rhythm and body position during the acceleration phase never change.
For example as they start covering more ground in the first 0 5 steps the rhythm should remain the same. An efficient high school athlete vs. Walter Dix, both of their rhythms can be the same but Dix covers more distance with each step therefore runs faster.
Acceleration
Posture
Specifics- Acceleration is determined by the strength qualities of the prime movers and the angle of the body in relation to the track. To develop explosive muscular strength, the most important quality to possess is high levels of maximal strength. There is no conflict between the possession of maximal strength and the application of dynamic strength. A higher level of max strength allows an athlete to readily obtain dynamic strength.
1. Short Hills (10m-40m) 2. Sled Pulls or Drags 3. Weight Training - Develop max strength in the prime movers. 4. Standing Long Jumps 5. Sprints (10-60m) 6. Box Jumps 7. Speed Squats 8. Limited Depth Jumps (Timing important)
Max Speed
In maximum speed sprinting the following muscles are responsible for hip extension: the gluteal muscles, the adductor muscles, the hamstrings. Max Speed Mechanics Toe-up Heel up Thigh up Hips Tall Step over the opposite knee
Drills
Ankling Heel Raise Quick Leg
Single Alternating Double Continuous
Shorter Than Drill Longer Than Drill Straight Leg Bounds Speed Bounds
Training Principle
Use Drills and exercises that utilize the same muscles and forces used in the actual event
Ankling
Heel Raise
Quick Leg
Support Phase
Muscles responsible for stabilizing the body. The quadriceps and gastrocnemius are responsible for arresting the body during the stance phase of the max speed. A goal is to decrease ground contact time during this phase. Athlete must contact the ground with the foot in front of their center of mass. Underneath you Athletes who can produce equal relative negative foot speed in relation to how fast they are running, decrease the braking forces at contact.
Recovery Phase
The recovery is dominated by hip flex action of the free leg. The hip flexion at maximal sprint technique is controlled by the rectus abdominal, iliopsoas, and rectus femoris. The major muscles involved in max speed. Of all the performance variables upper leg rotational speed is the most critical in sprint performance. Frequency! This speed is critical in recovering the leg after takeoff and producing the beneficial high knee position. (Ralph Mann)
Take Off
The prime movers of the Take -off in max speed technique are the erector spinae, hamstrings and gastrocnemius. Full extension at take off to get the most out of the ground has been shown NOT to increase performance times. The small increase in force is not worth the decrease in stride frequency. The key to high knee recovery is to limit the leg extension action after take off. (Ralph Mann) Analogy of riding a skate board. Tap Tap Tap
Womens 60 meter
Womens 60 meter
Glycolytic power and Capacity workout when you decrease the rest to 60-90, 5-6 recovery. Emphasizes speed in higher state of fatigue
Pay Attention
When mechanics fail, the quality of speed endurance running will not be enhanced
100m/200m/100h 400m/400ih
Training Principles
Speed and Endurance should be developed together.
Develop speed over increasing distances
100M
0.10 0.15 0.20 0.20 0.20 0.10 0.30 0.30 0.25
400M
2.60 2.05 3.90 3.40 2.95 1.95 3.60 3.85 3.30
800M
6.30 7.65 8.40 7.80 8.00 7.50 11.05 12.85 9.35
90 150m Accelerate Surge off the turn. Open up increase stride length, cover ground, relax upper body, a breath 150-200m
take
Short and quick, increase frequency, drive elbows back, stay forward.
Specific Drills
Straight Leg Bounds to dynamically strengthen gluteus and upper hamstrings as it relates to actual sprint cycle -
Speed Bounds to develop Hip/Flexor and Hip Extensor Strength and teaches correct cycling Dynamic Strength
Shorter Than Drill to develop stride frequency and front side mechanics Longer Than Drill to develop stride length and teach how to push from track to get stride length WITHOUT overextension Lunges (LOTS OF LUNGES) contributes to Acceleration, flexibility, stride length, strength/muscular endurance, hip mobility/flexibility Static Strength Long Hills/Stairs Workouts help in developing strength endurance and/or power development, ground contact time - Dynamic Strength Strength Circuits use in general preparation as part of general conditioning. Be sure to include exercises that condition specific muscles involved in sprinting.