Welcome back all. So where do we start for this year. At the beginning of course!!
Our aim at the start of the season is to build our technical sprinting positions and knowledge before adding power & speed. At the same time we are in our General Preparation Phase (GPP) and we will continue to focus on this with the addition of our first Sunday 200s session on Sunday 09th September at 10.00hrs. Sundays are simply going to be the "Sunday 200s"; more on that fun later.
As you all know: ACCELERATION IS A SKILL
From day one we are going to work on the skill of acceleration with particular focus on force application.
Correct Posture/Correct Mechanics/Correct Rhythm = Better force application
Tuesday 04th Sep: Learning the hard post position. (please watch the youtube link below to familiarise yourself with the hard post position).
Warm up: 2 laps, band work, active stretching, accelerations.
Standing long jump onto HJ mat: 1) From 2 feet to land on 2 feet 2) From 1 leg land on two feet
At training Tuesday we will cover the following under hard post:
1) Understand the position
2) Hard post with partner: Simulate blocks to partner hard post and then gradually come up to max velocity (upright) sprint position.
3) Hard post with Wall: Simulate blocks position to wall hard post.
4) Transfer to the track
After we have covered the hard post Jumpers (long & high) will go with Moya for our first Tuesday Jumps.
The rest of the sprint group will continue acceleration drills on the track followed by GPP circuits.
Thursday 06th Sep: Focus on max velocity running form.
Warm up: 2 laps, band work, active stretching, accelerations.
Box jumps by 6 each on new plyo boxes.
& pogo jumps : 5 on spot, moving forward by 5, moving forward with knee drive by 3 each leg (max velocity plyometrics exercise)
Max velocity running form discussion
Max velocity running form practice: We will this through in and outs over 110 mtrs = 30 acceleration - 20 in - 20 out - 20 in - 20 out - relax.
Cool down, core and stretch - Led by Lauren
Saturday 08th: Acceleration work and continued focus on hard post
Warm up: 2 laps, band work, active stretching, accelerations
Sprint drills including a skip, knee up/toe up drills
Box jumps by 6 each on new plyo boxes.
Hard post drills: With partner, on wall, on track
Hard post from: 3 point, from belly to 20 mtrs
2 * 20mtrs, 2*30mtrs, 2* 40mtrs with minimum 4 mins rest between each.
Cool down, core stretch with Lauren
Sunday 09th: Welcome to Sunday 200s
Week 1: 3 *200 with 3mins 8 mins rest 2*200 with 3 mins
We are looking for consistent times i.e. JC will do them all on 32 secs. if successful next week he will aim for 31 etc.
Youtube for you: Please watch videos below and lets start executing our drills better. Before Thursday max velocity discussion please watch Dina Asher Smith youtube montage focusing on her max velocity mechanics (posture, mechanics and RYTHM).
Our aim at the start of the season is to build our technical sprinting positions and knowledge before adding power & speed. At the same time we are in our General Preparation Phase (GPP) and we will continue to focus on this with the addition of our first Sunday 200s session on Sunday 09th September at 10.00hrs. Sundays are simply going to be the "Sunday 200s"; more on that fun later.
As you all know: ACCELERATION IS A SKILL
From day one we are going to work on the skill of acceleration with particular focus on force application.
Correct Posture/Correct Mechanics/Correct Rhythm = Better force application
Tuesday 04th Sep: Learning the hard post position. (please watch the youtube link below to familiarise yourself with the hard post position).
Warm up: 2 laps, band work, active stretching, accelerations.
Standing long jump onto HJ mat: 1) From 2 feet to land on 2 feet 2) From 1 leg land on two feet
At training Tuesday we will cover the following under hard post:
1) Understand the position
2) Hard post with partner: Simulate blocks to partner hard post and then gradually come up to max velocity (upright) sprint position.
3) Hard post with Wall: Simulate blocks position to wall hard post.
4) Transfer to the track
After we have covered the hard post Jumpers (long & high) will go with Moya for our first Tuesday Jumps.
The rest of the sprint group will continue acceleration drills on the track followed by GPP circuits.
Thursday 06th Sep: Focus on max velocity running form.
Warm up: 2 laps, band work, active stretching, accelerations.
Box jumps by 6 each on new plyo boxes.
& pogo jumps : 5 on spot, moving forward by 5, moving forward with knee drive by 3 each leg (max velocity plyometrics exercise)
Max velocity running form discussion
Max velocity running form practice: We will this through in and outs over 110 mtrs = 30 acceleration - 20 in - 20 out - 20 in - 20 out - relax.
Cool down, core and stretch - Led by Lauren
Saturday 08th: Acceleration work and continued focus on hard post
Warm up: 2 laps, band work, active stretching, accelerations
Sprint drills including a skip, knee up/toe up drills
Box jumps by 6 each on new plyo boxes.
Hard post drills: With partner, on wall, on track
Hard post from: 3 point, from belly to 20 mtrs
2 * 20mtrs, 2*30mtrs, 2* 40mtrs with minimum 4 mins rest between each.
Cool down, core stretch with Lauren
Sunday 09th: Welcome to Sunday 200s
Week 1: 3 *200 with 3mins 8 mins rest 2*200 with 3 mins
We are looking for consistent times i.e. JC will do them all on 32 secs. if successful next week he will aim for 31 etc.
Youtube for you: Please watch videos below and lets start executing our drills better. Before Thursday max velocity discussion please watch Dina Asher Smith youtube montage focusing on her max velocity mechanics (posture, mechanics and RYTHM).
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