Speed session Thursday 02nd July

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:

• 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.