The session today is focusing on the upright section of the 100mtr race.
The phases of a 100mtr race are:
Starting block (setup) & Block Clearance (0-5mtrs)- We have been working on this through 3 point starts
Drive Phase Acceleration (5-15mtrs) : Think of the Wall drills
Transition to upright running (15-30mtrs):we have been practicing through sprints to 20/30/40/50mtrs
Maximum velocity (30-60mtrs the part of the race where we are at our quickest)
Speed Maintenance (60-100mtrs) : This is the part of the race where we have to flow/stay tall and maintain a cycling action
Today we are going to work on the max velocity and speed maintenance phases. Please watch the slow mo below of two amazing women runners. Shaunae Miller-Uibo is a phenomenal athlete who executes the form beautifully. Watch them from toe off - its amazing - note the direction of the foot as it cycles through with the foot at knee height of the opposite leg, before high knee/toe up and applying force to the track - where does the foot contact - how relaxed are there upper bodies - VISUALISE YOURSELF DOING THIS as this is what we are looking to simulate.
Warm up:
3 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)
main set:
Bend running and practicing up tall running position:
start on 150 metres Mark ( i will mark same), gradually accelerate aiming to be above 90% as you cross 200mtr start mark, cycle and stay tall from 200 mark to 250 metres mark. Take 5 mins rest and repeat by 6. (visualise Shaunae Miller Uibo doing this)
cool down and core
thanks
John
The phases of a 100mtr race are:
Starting block (setup) & Block Clearance (0-5mtrs)- We have been working on this through 3 point starts
Drive Phase Acceleration (5-15mtrs) : Think of the Wall drills
Transition to upright running (15-30mtrs):we have been practicing through sprints to 20/30/40/50mtrs
Maximum velocity (30-60mtrs the part of the race where we are at our quickest)
Speed Maintenance (60-100mtrs) : This is the part of the race where we have to flow/stay tall and maintain a cycling action
Today we are going to work on the max velocity and speed maintenance phases. Please watch the slow mo below of two amazing women runners. Shaunae Miller-Uibo is a phenomenal athlete who executes the form beautifully. Watch them from toe off - its amazing - note the direction of the foot as it cycles through with the foot at knee height of the opposite leg, before high knee/toe up and applying force to the track - where does the foot contact - how relaxed are there upper bodies - VISUALISE YOURSELF DOING THIS as this is what we are looking to simulate.
Warm up:
3 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)
main set:
Bend running and practicing up tall running position:
start on 150 metres Mark ( i will mark same), gradually accelerate aiming to be above 90% as you cross 200mtr start mark, cycle and stay tall from 200 mark to 250 metres mark. Take 5 mins rest and repeat by 6. (visualise Shaunae Miller Uibo doing this)
cool down and core
thanks
John
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