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
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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