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Sprint Technique - Coach J's Blog

This weeks homework = next weeks track work

Session Thursday 25th June

23/6/2020

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Three Point Start
As we continue to work towards competition in early August the session has a focus on the acceleration phase of a sprint race.  Please bring your spikes.

The session will continue to build on the acceleration work we did last week (wall drills) with a focus on the first three steps and a number of runs over 20/30 mtrs finishing with 1 run to 60mtrs from 3 point.

It is crucial that we all understand a three point start position so please click on button "Three Point Start" above to see youtube instruction.

Warm up:
2 laps in lane 1 maintaining social distance (ITS 2 METRES!!!) in front and behind
Walk 20 mtrs on toes              Hamstring sweeps 20 mtrs    Hip flexor stretch 30 secs each side
Full plank:  Right foot to right hand / left foot to left hand by 8 each side
On all fours - Donkey kick (knee up to chest and back overhead) 8 each side
On all fours - Hurdle trail leg drill - by 8 each side
Standing straight leg deadlift (slow and 8 each leg)        Cariocia side step 20 mtrs each way
20mtrs back wards running

Sprint form drills:
​Skipping a  20 metres  X 2   Ankling 20 m X 2
Cycling  20 m X 2                 Knee up to up 20mtrs  
Quick Leg 20m                     Alternating quick leg 20m
straight leg bound  3 each leg  X 4 (with 45 secs rest between each set)

Accelerations to 60mtr:
1 @ 60% @ 70% @ 80%  - PUT ON SPIKES -  @ 90%  (GOOD FORM)

Three Point Start Practice and First three steps:
1) Athlete gets in crouch start position.  On set they raise into three point start (leg that is back same side hand is on the track - opposite arm is raised and ready to drive through on whistle) - focus on first three steps - Remember the wall drill and if not executing the first three steps practice it.  GO - 
3 to 10mtrs :   4 minute break (we need to be quick/explosive/aggressive not tired)
3 to 30 mtrs:  at least 3 minutes between each and a 4 minute break after last one
2 to 40 mtrs:  4 minutes between each one and 8 mins when finished
1 to 50 mtrs: 4 mins rest
1 to 60 mtrs:  Lets have fun and race to 60.  The athlete who executes the acceleration phase will win.
CUES FOR BLOCK CLEARANCE:  Big arms, drive, psuh hard, big knee drive

MIDDLE DISTANCE ATHLETES:
800mtr at 1 mile pace. rest 90 secs repeat.    Rest 5 minutes by 3 

CIRCUITS:
1 minute plank    straight into    10 reverse lunges each leg straight into Press - ups (full or on knees) 1 min rest . repeat by 4

Stretch & Cool down.

Finally please watch the acceleration slow mo and focus on first steps and body angle.  At start head is forward of feet - think of a plane taking off. Look at the big arm split and the corresponding big knee drive.  ENJOY


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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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  • Athletics Ireland Covid-19 Health Screening Questionnaire