Hi all
Bring your spikes its a speed session.
The session today will continue the focus on acceleration and, with a break to discuss, Maximum velocity.
The phases of a 100mtr race are:
Warm up:
2 laps in lane 1 & 2 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 toe up 20mtrs
Quick Leg 20m Alternating quick leg 20m
straight leg / alternative cycle drill (Jamacian drill) 3 each leg X 2
Spikes on and Accelerations:
Acceleration to 60 mtrs @ 65% , 75% , 85%, 95%
Middle Distance Group:
100-200-300-400-500-400-300-200-100m @ 90-100% of 800m race pace with 60-90″ rest
Sprint Group: Acceleration Practice:
Wall Drills 5 mins
Accelerations from different starts to 20 meters, do two reps of each:
Maximum Velocity:
Practice Acceleration to 15mtrs and then transition into maximum velocity phase of race. What are the cues for maximum velocity:
40m, 50m, 60m, 80m with three point start. 5 mins between each and 8 mins between 60 & 80m. No one ever got fast without going fast - this is a race but execute your acceleration phase, transition to max velocity phase and max velocity phase.
CORE & STRETCH
Finally enjoy Asafa Powell :
28 - 32 secs in brilliant example of leg cycle
1min 17 watch transition phase into max velocity phase.
Bring your spikes its a speed session.
The session today will continue the focus on acceleration and, with a break to discuss, Maximum velocity.
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
Warm up:
2 laps in lane 1 & 2 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 toe up 20mtrs
Quick Leg 20m Alternating quick leg 20m
straight leg / alternative cycle drill (Jamacian drill) 3 each leg X 2
Spikes on and Accelerations:
Acceleration to 60 mtrs @ 65% , 75% , 85%, 95%
Middle Distance Group:
100-200-300-400-500-400-300-200-100m @ 90-100% of 800m race pace with 60-90″ rest
Sprint Group: Acceleration Practice:
Wall Drills 5 mins
Accelerations from different starts to 20 meters, do two reps of each:
- Three-point stance
- Lying on chest
- Standing, facing opposite direction
- Long jump & go
- Kneeling & go
Maximum Velocity:
Practice Acceleration to 15mtrs and then transition into maximum velocity phase of race. What are the cues for maximum velocity:
- Tall and relaxed
- Head up, eyes up
- Chest out
- Arm action ‘cheek to cheek’ ‘hip to lip’
- Toe up
- Punch knees
- Step over opposite knee
- Explode through ground
40m, 50m, 60m, 80m with three point start. 5 mins between each and 8 mins between 60 & 80m. No one ever got fast without going fast - this is a race but execute your acceleration phase, transition to max velocity phase and max velocity phase.
CORE & STRETCH
Finally enjoy Asafa Powell :
28 - 32 secs in brilliant example of leg cycle
1min 17 watch transition phase into max velocity phase.