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Sprint Technique - Coach J's Blog

This weeks homework = next weeks track work

How to warm up and activate your body to sprint with Paul Opperman

24/9/2017

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Dublin Sports Clinic - Paul Opperman
Firstly a huge thank you to Paul Opperman who gave his own time to our Crusaders sprint group.  All the athletes present loved the session, Paul engaged them all as demonstrated by a crowd of teenagers in deep conversation about glute activation and correct body positions after the session.

Picture
This is my notes from the session but, I will update once Paul has reviewed.

Paul Introduction:  Paul explained how we are generally quad dominant in our sprinting and explained why we want to engage the glute when sprinting.  He also explained the negatives of sitting at a desk, sitting on a coach, bike, bus etc - shortening our hip flexors and not engaging our glutes.  He discussed the benefits of staying injury free and having your muscle groups firing in the right order.

Paul discussed cycling action when sprinting and used the analogy of a kid on skate board trying to go faster by cycling the leg that is making ground contact.

PAULS WARM-UP:
Band just below knees:  Squat position with feet slightly wider than shoulder width (check your knee position).
  1. Right knee in and drive out by 8 - 10
  2. Left knee in and drive out by 8 -10
  3. Both knees in and out * 8 - 10
  4. Squats by 6 - 8.  Drive knees out on way down keep core engaged, as you come back up engage glutes, quads, hip flexors, core and hold at top.
Band at ankles:
  1. Crab walks * 8 to 10  right then left
  2. In press up position , keep hips square and down - RIght leg up/down for 8 - out/in for 8   - Followed by left leg up/down  in /out

Single leg dead lift -  Controlled - push arms forward and drive leg back - hold and then bring back through to knee lift position     (See download below)  6/8 each leg

Front lunge / Back Lunge / Side lunge    :  Think of the positions Paul asked us to get into; focus on knee, glute , hip positions .

Hip flexor stretch
Quad stretch

Apologies to Paul if my notes are poor and thanks again Paul.

Best
John
paul_sldl.mp4
File Size: 5140 kb
File Type: mp4
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    John is a sprint and hurdles coach in Crusaders Athletics Club.  He is a level 2 Athletics Ireland qualified coach and a qualified Personal Trainer.

    He still loves to compete in sprints and believes all athletes can get quicker through knowledge and the correct application of force through their sprint form.


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  • Home
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