Thursday 16th July - Blocks and acceleration

The phases of a 100mtr race are:

1. Starting block (setup) & Block Clearance (0-5mtrs)-  We have been working on this through 3 point starts
2. Drive Phase Acceleration (5-15mtrs) :  Think of the Wall drills
3. Transition to upright running (15-30mtrs):we have been practicing through sprints to 20/30/40/50mtrs
4. Maximum velocity (30-60mtrs the part of the race where we are at our quickest)
5. Speed Maintenance (60-100mtrs) : This is the part of the race where we have to flow/stay tall and maintain a cycling action

We are going to work on phase 1 & 2.

WE WILL USE BLOCKS - ONLY ATHLETES WHO HAVE ANTISEPTIC SPRAY/WIPES and HAND SANITISER will be allowed use blocks.

Warm up:
2 laps  maintaining social distance (ITS 2 METRES!!!) 
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  (IF HURDLES AVAILABLE WE WILL DO HURDLE STEP OVER DRILLS)
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)
1 @ 100% to 30mtrs

Three Point Start Practice and First three steps:  Watch Michael Johnson Coaching the Drive Phase on youtube below
Main set:
1)  Acceleration Wall Drill
2) Athlete gets in crouch start position.  On set they raise into three point start (leg that is back same side hand is on the track - opposite arm is raised and ready to drive through on whistle) - focus on first three steps - Remember the wall drill and if not executing the first three steps practice it.  GO - 
2 to 10mtrs :  4 minute break (we need to be quick/explosive/aggressive not tired)
2 to 20 mtrs:  4 minute break 
SET UP BLOCKS
2 to 10 mtrs
2 to 20 mtrs   long recovery in between.
2 to 30 mtrs
​1 to 40 mtrs

If not using blocks we will go from 3 point, on belly, facing opposite way etc.


CUES FOR BLOCK CLEARANCE:  Big arms, drive, push hard, big knee drive = Remember we will have longer track contact times at the start of the race .

MIDDLE DISTANCE ATHLETES:
800mtr at 1 mile pace. rest 75 secs repeat.    Rest 5 minutes by 4 
Rest 8 mins then 200 on 40 secs by 3 with walk back recovery.

​ALL ATHLETES COOL DOWN LAP AND CORE.

Thanks
​John