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This weeks homework = next weeks track work

Max Velocity & Speed Maintenance

23/8/2017

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We are currently working on our Max Velocity & Speed Maintenance technique and understanding.

Lets recap the 100mtr race distribution:
1 - Blocks Set up         2 - Block Clearance (up to 5mtrs)        3 - Drive Phase (5 - 15mtrs)
4 - Transition (15 - 30mtrs)          5 -    Maximum Velocity (30 - 60  mtrs)
6 - Speed Maintenance (60 - 100mtrs)
At tomorrows session we are going to practice speed maintenance :  What do we think:
1 - Posture : Forward lean from ankles (5 -10%),  TALL - hips forward and up (no bubble butts or sitting down SAMMMMMMM), 
2 - Arms:  Relaxed , backwards motion , cheek to cheek
3 - Below the hips:  Knee up and foot down.  Is it too much to think toe up (you know I love dorsiflex), knee up, heel up then foot down?  Then think "Step over and drive down"  (Latif Thomas).  Push underneath your centre of mass.  NO REACHING - anything in front of your centre of mass is a BRAKE.  FORCE APPLICATION AT GROUND CONTACT IS MOST IMPORTANT.

FOR TRAINING :  max Velocity drills:  A skips, high knees, leg recovery drill single leg both legs, downhill running, fly work, in and outs

 
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