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Coaching Blog

This weeks homework = next weeks track work

Speed session Thursday 02nd July

1/7/2020

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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.


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