QUOTES OF THE WEEK:
Robert: "Believe and you will achieve".
Coach J:  "I want violence, Sprinting is a violent action"
TSHIRT & BB CAP FOR BEST QUOTE TO CHRISTMAS!!!

Warm up -  30minutes for athletes to practice race warm up on their own to be ready for time trial.

Time Trail:  150mtrs OR 200mtrs      times on board at training

10min break - Music and jelly babies

Main section of session focused on acceleration as we continue to work on first 15 mtrs.

1. Wall Drills:  Please practice these to get your body used to body angles required.  knee up to chest , powerful actions, drive down behind centre of mass.
2. Wall drills to track:  Lean on partner , knee up and drive foot back: push partner for 4 steps and then run out trying to maintain angle and action.
3. Push up start: Please click on push up start link and learn.  We will practice again during the week; note the big powerful steps athlete in link gets at start.
   

 4. Blocks:  Focus today was on driving back in the blocks and first 4/6 steps.  Please study below.

OK we have had so much discussion about Asaffa , here he is.  Enjoy and look out for:
1) Zero Step  2) Body Angle  3) He is very powerful (not small quick steps) with a full range of motion in each step    4)  Driving legs up towards chest and back down behind centre of mass   5) on the head on shots look at everything moving straight down the track   6 ) enjoy slow mo of his transition     HE DID NOT STAND UP AND RUN    7) Note head down as they come out of blocks

Brilliant lecture on acceleration and max velocity mechanics.  You will be familiar with a lot of the concepts from our sessions. There will be ?s on this next week. You are all on mid-term break from school so WATCH IT!!!  enjoy, Coach J 

Patrick: "Its like going up a long flight of stairs, you go one step at a time".

Thanks Patrick  - Aaron you will feature soon!!:  Jnr CRU T-Shirt and BB cap for best motivation/quote to Christmas.

Coach J

This week we are continuing to work on leg cycling when in the speed maintenance phase of the race.  Does anyone do it better then the European Sprint Queen - Daphne Schippers:  Is Daphne relaxed (shoulders down, head stable, nice efficient arms) in upper body? look at slight forward lean in body angle (we say from ankles)? Does she get knee up toe up? (step over and drive down). Check out Daphne in the youtube link below and look for her cycling leg action when they do the slow mo. (3.20 on for the impatient in the group!!)    Look forward to seeing your impersonations on Tuesday, enjoy, Coach J