DOES ANYONE KNOW HOW...?
Moderators: Boss Man, cassiegose
DOES ANYONE KNOW HOW...?
CAN ANYONE GIVE ME TIPS ON TRAINING FOR A 100 METERS RACE?
here's a bunch of stuff from archives but i'm no sprinting coach...joe dranco is good have a look over there, ecspecially in the question and answer section
Sprint Training (tom green/bb)
• Emphasises and creates strength, flexibility, power and speed…to much upper body bulk can decrease your ability to control at high speeds which is very important for maintaining top end speed…a season is broken up into 3 basic cycles (fall/pre season, indoor competition, outdoor competition). Fall starts late sep to early jan, indoor to march and outdoor to sep…taking the pre season for e.g. train 3/day on mon, tue, thu, fri with sat being a specific workout. The time frame may look like this – workout 1, 10am, 20-45mins active wu, max velocity, sprint mechanics, plyo’s/bounding, 10-15min wd…2 – 3pm, 20mins, wu, main workout/general conditioning, 10-15mins, wd…3 – 5pm, wts…sat is usually late morn/early arvo…the sprint is broken up into 6 phases…1 – start (15mets), 2 – acceleration (15-20), 3 – transition (20-40), max velocity 1 (40-60), max velocity (60-80), speed maintenance (80-100)…each phase needs to be addressed and each will run together smoothly
Full WU
• 20 – 25mins…Dynamic Movement Circuit done ova 30mets - alternate build up going down with a skip and coming back (4 x 30)…skipping forward with arms swinging across body…skipping forward with alternate arm swings up/down…skipping backwards with heel raises…skipping backwards with high knees…30 Build Up – Side Skipping with Arm Circles (down and back)…emphasise fast thigh drive to the ground…Rear Kicks…Running Backwards emphasising a long reach…30m Build Up – Skipping High Knees up and out…Skipping High Knees and out going backwards…Skipping Lateral Straight Leg…Skipping Lateral straight leg backwards…Skipping with Spins…30m Build Up – Jumping Jacks moving forward to 15m, then jog for the next 15m…Jumping Jacks with high knees clapping under knees…Straight Leg Bounding…Toe Touches…Over 15m – Walk on Toes…Walk on Heels…Side Stepping on Toes, then Heels, left and right…Walking lifting knee to chest…Walking opposite elbow to knee…Walking swinging leg up and touching toes…Walking quad/glute Holds…X Ova Jumping Jacks…do 7 reps each leg of the lunges…Alternate Static…backwards…front with opposite elbow reaching to ext leg…leg swings front to back…leg swings side to side…wu complete…Workout 1 – goal is to improve technique so as to knock off .01secs of eah leg cycle and therefore ½sec off total time…sprint and plyo drills are Ankling (toe up-heel up-step ova opposite ankle)…Heel Raises (toe up-heel up-heel to ham, not butt kicks)…alternate left and right leg cycles…double cycles left and right…continuous right cycles…continuous left cycles…each drill is 30m, 2 – 4 each leg with 60-90secs rest…Straight Leg Bounding…Alternate Single Leg Bounds…â€Â
Sprint Training (tom green/bb)
• Emphasises and creates strength, flexibility, power and speed…to much upper body bulk can decrease your ability to control at high speeds which is very important for maintaining top end speed…a season is broken up into 3 basic cycles (fall/pre season, indoor competition, outdoor competition). Fall starts late sep to early jan, indoor to march and outdoor to sep…taking the pre season for e.g. train 3/day on mon, tue, thu, fri with sat being a specific workout. The time frame may look like this – workout 1, 10am, 20-45mins active wu, max velocity, sprint mechanics, plyo’s/bounding, 10-15min wd…2 – 3pm, 20mins, wu, main workout/general conditioning, 10-15mins, wd…3 – 5pm, wts…sat is usually late morn/early arvo…the sprint is broken up into 6 phases…1 – start (15mets), 2 – acceleration (15-20), 3 – transition (20-40), max velocity 1 (40-60), max velocity (60-80), speed maintenance (80-100)…each phase needs to be addressed and each will run together smoothly
Full WU
• 20 – 25mins…Dynamic Movement Circuit done ova 30mets - alternate build up going down with a skip and coming back (4 x 30)…skipping forward with arms swinging across body…skipping forward with alternate arm swings up/down…skipping backwards with heel raises…skipping backwards with high knees…30 Build Up – Side Skipping with Arm Circles (down and back)…emphasise fast thigh drive to the ground…Rear Kicks…Running Backwards emphasising a long reach…30m Build Up – Skipping High Knees up and out…Skipping High Knees and out going backwards…Skipping Lateral Straight Leg…Skipping Lateral straight leg backwards…Skipping with Spins…30m Build Up – Jumping Jacks moving forward to 15m, then jog for the next 15m…Jumping Jacks with high knees clapping under knees…Straight Leg Bounding…Toe Touches…Over 15m – Walk on Toes…Walk on Heels…Side Stepping on Toes, then Heels, left and right…Walking lifting knee to chest…Walking opposite elbow to knee…Walking swinging leg up and touching toes…Walking quad/glute Holds…X Ova Jumping Jacks…do 7 reps each leg of the lunges…Alternate Static…backwards…front with opposite elbow reaching to ext leg…leg swings front to back…leg swings side to side…wu complete…Workout 1 – goal is to improve technique so as to knock off .01secs of eah leg cycle and therefore ½sec off total time…sprint and plyo drills are Ankling (toe up-heel up-step ova opposite ankle)…Heel Raises (toe up-heel up-heel to ham, not butt kicks)…alternate left and right leg cycles…double cycles left and right…continuous right cycles…continuous left cycles…each drill is 30m, 2 – 4 each leg with 60-90secs rest…Straight Leg Bounding…Alternate Single Leg Bounds…â€Â