Life isn't about waiting for the storm to pass. It's about learning how to dance in the rain...
- Vivian Greene

All athletes improved on their previous time trial, congrats all.  But why the quote?

After their race every athlete told me what went wrong with their race; why it wasn't perfect.  Olympic athletes never have a perfect race.  They have a race plan and they execute it. You have all shown huge improvements technically in the last 3 months but; when the gun went you forgot it all!!!

For the December meet we will have race plans and practice executing them.

So what should a sprint race look like?  How do I execute?

1. Block set up (you all have your set up - PG do not try a new setup on race day!)
2. Starting block clearance (press back on blocks - zero step)
3. Acceleration phase (body angle - knee to chest and drive back behind - longer ground contact times)
4. Transition from acceleration phase to max velocity/top speed)
5. Top speed/speed maintenace (high knee/force application/relaxed)

  
Remeber the drills in training where we put cones every 15-20mtrs and practice the different stages in the race; now we will execute in a race.

It was a great day out; thanks to Aisling for the great bakes; thanks to the athletes for teaching me the dab and a huge thank you to Believe and Achieve for  a great meet in a great facility.

Results are posted on link below. 

BEST QUOTE TO CHRISTMAS:
Stephen: "Go the extra mile it is never crowded"
Our BB cap and tshirts are in.  keep those quotes coming if you want to win them.

SATURDAY 12th Nov.:  Session focused on acceleration drills and then we did some tempo work over 200mtrs.
HI TO PETER IN FRANCE FROM ALL IN THE GROUP - Peter if no track access get body weight and core session done and do some fartlek runs. 

Warm up - 2 laps, hurdle drills, glute activation, single leg hops (development), leg swings
Sprint drills - A skip to acceleration, knee up / toe up drill to acceleration (front side action) , rere-action drill to acceleration (quick recovery drill).
Acceleration drills: wall drills - keep practicing and feel the body angle, cusano hurdle push drill  (see link below) 
3 point start to 20mtrs * 8 = focus on body position and bringing drills into acceleration
5 minute break and some bad music

Main set: 200 mtrs @ 80 - 85% with 4 mins rest * 2    12 mins rest and then same again

Cool down, stretch and core session OR to the long jump pit for the jumpers.

QUOTE OF THE WEEK:  JNR CRU t-shirt and BB cap for best quote to Christmas 
Rachel C: "the way to get started is to quit talking and begin doing"  Walt Disney
Coach J weekly: "force in the right direction = speed"

Saturday -  After a lot of good work Tuesday and Thursday this was a technical session with the focus on using wicket / strides drill to work on form during the top speed and speed maintenance phases of the race.   The emphasis was on stepping up and over and driving down into the track.  Watch the wicket drill below as we will be doing again.

After our wicket drills we discussed the different phases of a sprint race and then completed a drill to practice a number of the phases (race model):
20mtrs acceleration - 20mtrs floating/cycling - 20mtrs max velocity sprint to line
Remember the cues for you for each phase=
acceleration - lean, drive knee from chest back down behind centre of mass, BIG ARMS, BIG LEGS
transition/floating cycling= less arms, relaxed upper body, lean now circa 5 to 10degree, cycling legs with high knee and driving into the track [ Force in the right direction = speed ]
Max Velocity - Big arms back, drive foot down into track under your centre of mass.

SATURDAY SESSION = 2 laps - w up drills -  active core/glute drills - a skip into acceleration - high knee drill into acceleration - rere action drill into accelleration
Wicket drills over 30 mtrs and holding technique for another 20 mtrs * 8
Race model AS ABOVE * 6
Cool down and core session

THURSDAY SESSION: 1 lap - w up drills -  active core/glute drills - leg swings - single leg hops (light plyos in two directions) accellerations 50 mtrs * 5 (70%/80%/85%.....)
JIMS AROUND THE CLOCK = Tempo/General Fitness= 50mtrs 95%  100mtrs 90% 150mtrs 85%  200mtrs 80%  250 mtrs 80%   200mtrs 150mtrs 100mtrs 50mtrs
Cool down and core session 10 minutes

TUESDAY SESSION: 2 laps - w up drills - iron cross - active plank - leg swings - spider man
Accelerations:  40mtrs * 6  (70%, 80%, 90% ......)
4* 200mtrs:  80%  and 3 mins between reps   and 8 mins between sets * 2
CIRCUITS:
Cool Down